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Endurance

Frequency Exercise 3-5


days per
week

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

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