Aerobic Exercise Guidelines for Adults

Activity type »		Large muscle group aerobic activities like walking, jogging, bicycling, swimming, or low-impact aerobic exercise where the intensity can be easily controlled and self monitored.
Exercise intensity »		Progression from 40 percent aerobic capacity as follows: For low or average fitness levels or those desiring a less intense and longer duration program (between 40 to 60 percent of aerobic capacity).* For excellent fitness status or an athlete desiring to improve for competition (may exercise greater than 60 percent aerobic capacity).
Exercise duration »		Progress from 10 - 15 minutes nonstop exercise to 30 - 60 minutes. Longer sessions recommended for moderate-intense physical activity.
Exercise frequency »		Progression from 3 to 5 days per week or possibly daily for less intense exercise.
Warm-up & cool-down»		Include 5-10 minutes of light to moderate aerobic exercise and flexibility exercises.

*Moderate exercise = 40-60 % of aerobic capacity (same as 55%-75% of maximal heart rate.