Principles of Physical Fitness
Cardio, Muscular endurance & strength
A good muscular endurance exercise program includes at least three 30-minute calisthenics or weight training sessions each week that work all the major muscle groups.
< https://www.livestrong.com/article/341360-cardiovascular-muscular-endurance/>
Flexibility
. If you’re doing endurance or strength exercises, stretch after, not before. Doing each stretching exercise 3 to 5 times during each session is good.
< https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching>
Medical clearance & self-assessment
The five A’s (Assess, Advise, Agree, Assist, Arrange) model can help physicians deliver patients brief, individually tailored physical activity messages.
How Hard Should You Exercise? Listen to your body. You are the best judge of how hard you should exercise. You can start slowly and build on your physical activity program.
< https://www.myhealth.va.gov/mhv-portal-web/self-assessment-physical-activity>
Finding a balanced program & guidelines for training
Intensity refers to the effort you put into a lift, measured by both the weight on the bar and the number of reps you perform. There’s an inverse relationship between the weight on the bar and the number of reps you perform. The more weight you lift, typically measured using a percentage of your one-rep max, the fewer reps you’ll perform.