How Much Exercise is Enough?
The most consistent benefits appear to occur when exercise training is performed at least three times a week for 12 or more week’s duration. Exercising more frequently may elicit even greater improvements; however, if the program is discontinued, the benefits are lost within weeks. The duration of aerobic exercise training sessions should include a minimum of 30 continuous or accumulated minutes (e.g., three-10 minute exercise bouts) at an intensity approximating 70 to 85 percent of an individual’s measured maximal heart rate. Nevertheless, the prescribed heart rate for exercise training should be 10 or more beats per minute below the intensity that evokes abnormal signs or symptoms. Your doctor should approve the level or intensity of exercise that is considered safe and appropriate for you.