| Part of Fitness |
Frequency (how often) |
Intensity (how hard) |
Time (how long) |
| Cardiovascular Fitness |
Threshold: 3 days a week Target: 5-6 days a week |
Make the heart beat
faster than normal - teenagers about 135-165 beats per min. |
Threshold: 15 min.
Target: 30 min. |
| Muscular Strength |
Threshold: 3 days a week Target: every other day |
Lift more weight than you normally lift. Increase the amount of weight you lift each time, but build up slowly. |
Threshold: Repeat each exercise 3-8 times
Target: Do 3 sets of 3 reps for each exercise. |
| Muscular Endurance |
Threshold: 3 days a week
Target: 5-6 days a week |
Continue an exercise longer than usual. Increase the number of times you repeat an exercise, but build up slowly. |
Threshold: Tepeat exercise using only certain body parts for one minute—repeat exercise using the whole body 8 times.
Target: Several minutes for exercise using only certain body parts—up to 25 times for exercise using the whole body. |
| Flexibility |
Threshold: 3 days a week
Target: daily |
Stretch muscles longer than usual, but do it slowly. |
Threshold: Stretch and hold exercise for 10-15 sec
Target: Repeat 3 different times, resting muscles between stretching. |
