The following recommendations are based on recommendations from the ACSM
Mode
Type of exercise – what’s aerobic exercise?
Frequency
3 to 5 days each week
Duration
20 to 60 minutes of continuous aerobic activity
Intensity
50 to 85 percent of maximal aerobic capacity (VO2 max), or
50 to 85% of Heart Rate Reserve, or
60 to 90 percent of Maximal Heart Rate
• Low Intensity: 35 to 60% of Heart Rate Max or 50 to 60% of Heart Rate Reserve
• Moderate Intensity: 60 to 80% of Heart Rate Max or 60 to 70% of Heart Rate Reserve
• High Intensity: 80 to 90% of Heart Rate Max or 70 to 85% of Heart Rate Reserve
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