Create A Year Long Fitness Plan

When trying to create a yearlong fitness plan, it is important to focus on enhancing cardiovascular endurance, building total body strength, and improving flexibility.

Information provided by INHS Exercise Physiologist 

Cardiovascular Exercise 

  • Adults should get a minimum of 150 minutes of moderate intensity exercise per week.
  • Exercise goals can be met through 30-60 minutes of exercise 5 times per week. You can do this all at once or perform shorter sessions (10 minutes) several times during the day.
  • It is recommended there be a gradual progression of exercise time, frequency and intensity.
  • If unable to meet these minimum requirements, you can still benefit from some activity.


Resistance Exercise 

  • Adults should train each major muscle group two to three days per week using a variety of exercises and equipment.
  • Very light or light intensity is best for previously sedentary persons starting exercise.
  • For each exercise perform 8-12 repetitions to improve strength and power, 10-15 repetitions to improve strength in those just starting exercise and 15-20 repetitions to improve muscular endurance.
  • Adults should wait 48 hours between resistance training sessions.


Flexibility Exercise 

  • Adults should perform flexibility exercises at least two to three days per week to improve range of motion.
  • Each stretch should be held for 10-30 seconds to a point of slight discomfort. Accumulate 60 seconds per stretch.
  • Flexibility exercise is most effective when the muscles are warm.


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