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Always consult your physician before beginning an exercise program.
HOW OFTEN?
The American Heart Association recommends that you exercise at least 3 to 4 days per week to main-
tain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal
faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal
should be to make exercise a lifetime habit. Many people are successful staying with a fitness program
if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning before
your shower, during lunch hour or while watching the evening news. What’s more important is that it’s
a time that allows you to keep a schedule, and a time when you won’t be interrupted. If you are to be
successful with your fitness program, you have to make it a priority in your life. So decide on a time,
pull out your day planner and pencil in your exercise times for the next month!
HOW LONG?
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 32 minutes per
session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the
past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your
body will need time to adjust to the new activity. If your goal is weight loss, a longer exercise session
at lower intensities has been found to be most effective. A workout time of 48 minutes or more is rec-
ommended for best weight loss results.
Conditioning Guidelines