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Thirty minutes a day keeps the doctor away
Are you a daily jogger, a weekend warrior, or an inveterate couch potato? For minimum physical fitness, the President's Council on Physical Fitness and Sports recommends the following schedule.
- STRETCHING. Stretching exercises should be performed slowly, without any bouncing motion.
- MUSCULAR STRENGTH. Exercise all of the major muscle groups. Lifting weights is the most effective means of doing so.
Three times or more per week
- MUSCULAR ENDURANCE. Exercise all of the major muscle groups. Calisthenics, push-ups, sit-ups, pull-ups, and weight training are most effective.
- CARDIORESPIRATORY ENDURANCE. Engage in continuous aerobic activity that puts your heart and lungs through the paces. Brisk walking, jogging, swimming, cycling, rope-jumping, cross-country skiing, and continuous-action games like racquetball and handball fit the bill.
- WARMUP. Exercises such as walking, slow jogging, knee lifts, arm circles, or trunk rotations are effective.
- COOL DOWN. Slow walking, or other low-level exercise, and stretching keep muscles loose.
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