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ASPEN's Exercise Training Guidelines

Weight Training:
(Perform exercises 3 times per week/ increase weight by 5lbs every 2 weeks)

-Weeks 1-2: Perform 15 reps for 1 set
-Weeks 3-4: Perform 12 reps for 2 sets
-Weeks 5-12 Perform 8-12 reps for 3 sets

Rest & Recovery:

-Rest for 30 sec to 2 min immidiatly following each set of exercises.
-This amount of time is necessary to remove some lactic acid and waste products from your working muscles and helt to build a lactic acid tolerance. Hence, your muscular endurance will improve. * To increase CV endurance, rest only 30 sec.

Cardiovascular Training
(Perform exercises 3-5 times per week)
Intensity should range from 50%-85% of HRR for 20-60 min.

(Perform a warm-up and cool-down prior to and following each exercise bout)

-Warm-up for 5-10 min at 60% of your HRR.
-Cool-down for 10 min at 35-50% of your HRR

Stretching can be performed 7 days per week as many times a day as is necessary according to ACSM Guidelines (1995). But, make sure you are warmed up first!!!

-Stretch for 5-10 min after the warm-up and/or folling the cool-down
-Do not bounce while stretching!!
-Hold each stretch in a static position for 15-30 sec. for 1-3 sets per muscle group.

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