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Exercise Guidelines

Updated: May 17, 2023


Did you know…

ACSM and CDC recommendations state that:

  • All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.

  • Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.

In order to comply with the guidelines for activity, we need to do some activity or exercise outside the classes that we attend. If you are not a runner or don’t have access to a bike, elliptical, etc., you might find it hard to get your cardio exercise checked off. Since I stopped running, I had to get a little more creative with my endurance workouts. I developed some “tabatas” of my own and borrowed some from our past CARDIOSTRONGs, but you need a timer for most of these. I use the Seconds Timer App to help devise my workouts. The App has templates so you can design your own intervals, allowing for exercise time and rest time between exercises and sets. It also has half-time alerts and countdowns. The App is free and I’ve been using it for years.

If you are a current Dragonfly Member, you can find a number of different workouts from our archives on the Member Resources page!

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