University of Southern Indiana

Exercise Guidelines

Cardiorespiratory Endurance 
Frequency:  3 to 5 workouts/week
Duration: 20 minutes minimum 
Intensity: 65% to 90% max. heart rate (max. heart rate=220-age in years)
Muscular Strength 
 Frequency:  2 to 3 days/week
Duration & Intensity: Perform a minimum of 8 to 10 separate exercises that train the major muscle groups (arms, shoulders, chest, abdomen, back, hips and legs). Perform a minimum of 1 set of 8 to 12 repetitions of each of these exercises to the point of general fatigue. Perform every exercise through a full range of motion. Perform both the lifting and lowering portion of the resistance exercises in a controlled manner. Maintain a normal breathing pattern: breath-holding can induce excessive increases in blood pressure.
Perform static stretching that exercises major muscles.  
Frequency:  A minimum of 2 to 3 days/week 
Duration:  To a position of mild discomfort 
Intensity:  10 to 30 seconds of static stretching 
Repetitions:  3 to 4 for each stretch 



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