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Fittness
Fittness
Strength
Exercise 23 days per
week
Flexibility
Exercise 35 days per
week
Intensity
Train at 6080% of
target heart
rate
Train at
your
maximum
capability
Stretch
muscles
longer
than usual
Time
Type
30 min
Aerobic
activity
45 min
30 min
Anaerobic Stretching
exercise,
isotonic
exercise