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EXERCISE INTENSITY, FREQUENCY, & DURATION
No single fitness program is suitable for all. All fitness programs should be designed by fitness
professionals who are trained to tailor the program to the individual goals and fitness levels of
each client. The following information on exercise intensity, duration, and frequency is based on
averages and is included here only as a guideline for use by fitness professionals. Programs
should be altered for comfort and safety when necessary.
WARNING
DO NOT BEGIN AN EXERCISE PROGRAM
WITHOUT CONSULTING A PHYSICIAN.
Intensity
Exercise intensity depends upon the capacity of the individual to do the specific type of
exercise. The exercise should exceed mild demand, but should not produce fatigue,
breathlessness, or mental confusion. Choose a target zone according to personal fitness goals.
• A typical conditioning intensity for a healthy adult is from 50 to 80 percent of functional
capacity, which is equivalent to 55 to 85 percent of maximal heart rate. For clients
wanting to reduce body fat, who have been sedentary, who are in poor physical
condition, or who are just starting an exercise program, an exercise intensity at 50 to 65
percent of functional capacity or 55 to 70 percent of maximal heart rate is
recommended. For healthy, active clients wanting to improve their cardiovascular
condition, and intensity from 65 to 80 percent of functional capacity or 70 to 85 percent
maximal heart rate is recommended. Begin exercise at low intensity, especially for
sedentary persons. As fitness improves, vary the exercise within the target zone.
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Frequency and Duration
Fitness experts recommend that exercise be done at least three times a week and should last
between 15 and 60 minutes. Spread workouts throughout the week to let the body recover
properly. Begin each workout slowly and let the body warm up for at least five minutes below
the target zone. Gradually increase the intensity until the client is in the target zone. Maintain
the target zone for 15 to 20 minutes (15 to 60 minutes as fitness increase). Gradually reduce
the intensity to let the heart rate fall below the target zone with a five minute cool-down period
(see graph below).
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