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Not everyone has the discipline to become a body builder but every woman should have an exercise routine. Here’s what the American College of Sports Medicine recommends:
Cardiovascular exercise
Frequency: 150 minutes per week
Intensity and time: 30 to 60 minutes of moderate exercise five times a week or 20 to 60 minutes of vigorous exercise three times a week.
Progression: Gradual
Other info: One continuous session or multiple shorter sessions of 10 minutes minimum are acceptable. People unable to meet these minimums can still benefit from activity.
Resistance exercise
Frequency: Two or three times per week
Intensity and time: Two to four sets of eight to 12 reps for strength/power; 10 to 15 reps for older persons new to exercise, or 15 to 20 reps to improve endurance. Light intensity for beginners or older adults.
Progression: Gradual
Other info: Wait at least 48 hours between sessions.
Flexibility exercise
Frequency: Two or three times per week
Intensity and time: Hold each stretch for 10 to 30 seconds to point of tightness or slight discomfort. Repeat two to four times accumulated 60 seconds per stretch. Static, dynamic, ballistic, or PNF are appropriate.
Progression: Gradual
Other Info: Warm up first before stretching
Neuromotor exercise
Frequency: Two or three times per week
Intensity and time: 20 to 30 minutes per day
Progression: Gradual
Other Info: Include motor skills ( balance, agility, coordination, gait), proprioceptive training and tai chi, yoga, etc.
The recommendations above are the basic minimum for suggested physical activity.
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