uladkasach
commented
7 years ago 
Example for Aerobic underactive and Strength regular.
Closed uladkasach closed 7 years ago
uladkasach
commented
7 years ago
Example for Aerobic underactive and Strength regular.
Per Dr Haggstrom's email on Jul-13:
"
I. AEROBIC PHYSICAL ACTIVITY ADVICE:
A. If ACTIVE: Your doing outstanding, keep up the good work!
B. If REGULAR: You're doing great, but perhaps you could take it to another level!
Adults should get at least 2 hours and 30 minutes (150 minutes) each week of moderate-intensity aerobic physical activity.
OR
1 hour and 15 minutes (75 minutes) each week of vigorous-intensity aerobic activity,
OR
An equivalent mix of moderate- and vigorous-intensity aerobic activity
-Moderate physical effort includes: biking slowly, canoeing, ballroom dancing, general gardening, using your manual wheelchair, arm cycling, walking briskly, and water aerobics. -Examples of vigorous activities are basketball, jumping rope, running or bicycling on hills, soccer, swimming laps, and martial arts.
C. If UNDER-ACTIVE: You've gotten started, but there's more to do.
Adults should get at least 2 hours and 30 minutes (150 minutes) each week of moderate-intensity aerobic physical activity.
OR
1 hour and 15 minutes (75 minutes) each week of vigorous-intensity aerobic activity,
OR
An equivalent mix of moderate- and vigorous-intensity aerobic activity
-Moderate physical effort includes: biking slowly, canoeing, ballroom dancing, general gardening, using your manual wheelchair, arm cycling, walking briskly, and water aerobics. -Examples of vigorous activities are basketball, jumping rope, running or bicycling on hills, soccer, swimming laps, and martial arts.
D. If SEDENTARY: You've taken the first step by assessing how active you are. Here are some goals to have, and ways to get started.
Adults should get at least 2 hours and 30 minutes (150 minutes) each week of moderate-intensity aerobic physical activity.
OR
1 hour and 15 minutes (75 minutes) each week of vigorous-intensity aerobic activity,
OR
An equivalent mix of moderate- and vigorous-intensity aerobic activity
-Moderate physical effort includes: biking slowly, canoeing, ballroom dancing, general gardening, using your manual wheelchair, arm cycling, walking briskly, and water aerobics. -Examples of vigorous activities are basketball, jumping rope, running or bicycling on hills, soccer, swimming laps, and martial arts.
II. MUSCLE STRENGTH ADVICE: A. If ACTIVE: You're doing outstanding, keep up the good work!
B. If REGULAR: You're doing great, but perhaps you could take it to another level!
Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, up to 4 days a week, allowing for a day of rest after muscle strengthening.
Exercises for each muscle group should be repeated 8 to 12 times per set. As exercises become easier, increase the weight or do another set.
Strengthening activities should include all the major muscle groups - legs, hips, back, chest, stomach, shoulders, and arms. These activities include, but are not limited to: lifting weights, push-ups, sit-ups, and working with resistance bands.
C. If UNDER-ACTIVE: You've gotten started, but there's more to do.
Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.
Exercises for each muscle group should be repeated 8 to 12 times per set. As exercises become easier, increase the weight or do another set.
Strengthening activities should include all the major muscle groups - legs, hips, back, chest, stomach, shoulders, and arms. These activities include, but are not limited to: lifting weights, push-ups, sit-ups, and working with resistance bands.
D. If SEDENTARY: You've taken the first step by assessing how active you are. Here are some goals to have, and ways to get started.
Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.
Exercises for each muscle group should be repeated 8 to 12 times per set. As exercises become easier, increase the weight or do another set.
Strengthening activities work all the major muscle groups - legs, hips, back, chest, stomach, shoulders, and arms. These activities include, but are not limited to: lifting weights, push-ups, sit-ups, and working with resistance bands. Don't have weights? Common household items such as bottled water and soup cans can also be used.
"