This is the amount of activity necessary for the average, healthy person to maintain a minimum level of overall fitness and well being.

WARMUP – 5 -10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations.

MUSCULAR STRENGTH – a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength and build muscle but is also vital for long-term fat loss.

MUSCULAR ENDURANCE – at least three 30-minute sessions once per week that include exercises such as callisthenics, pushups, situps, pullups and weight training for all the major muscle groups.

CARDIORESPIRATORY ENDURANCE – at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping and rowing. Doing that first thing in the morning, before eating will trigger a high fat burning effect!