Exercise prescription for endurance and resistance training for cardiovascular fitness

Endurance training
Frequency	Three to five days per week
Intensity	55 to 90% maximum HR or 40 to 85% maximum VO2 or HRR
Duration	20 to 60 minutes
Modality
Lower extremity	Walking
	Jogging/running
	Stairclimber
Upper extremity	Arm ergometry
Combined	Rowing
	Cross-country ski machine
	Combined arm/leg cycle
	Swimming
	Aerobics
Resistance training
Frequency	Two to three days per week
Intensity	One to three sets of 8 to 15 RM for each muscle group
Modality
Lower extremity	Leg extensions, curls, presses
Lower extremity	Adductors/abductors
Upper extremity	Biceps curls
	Triceps extensions
	Bench/overhead presses
	Lateral pulldowns/raises
	Benchovers/seated rowing

Modalities listed here are not all-inclusive.
HR indicates 220 minus age or peak HR on exercise test.
HRR = peak HR minus resting HR; goal intensity is 40 to 85% of the HRR added to the resting HR.

HR: heart rate; VO2: measured oxygen intake; HRR: heart rate reserve; RM: maximum number of times a load can be lifted before fatigue.

Data from: Shephard RJ, Balady GJ. Circulation 1999; 99:963.

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Exercise prescription for endurance and resistance training for cardiovascular fitness