ENDPORPHIN JUNKIE- EXERCISE THREAD !!

I stepped into the archives for this post - Enjoy
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This thread is to provide support, motivation, information, encouragement, and inspiration. This thread is open to EVERYONE We all need to exercise in order to follow our surgeon's protocols and recommendations. Get movin!
Ok, endorphin junkies
Today's topic is The Basic Workout Outline
Warm Up
Stretch
Aerobic or Strength Training
Cool Down
Stretch

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Aerobic Exercise Guidelines:
The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults," American College of Sports Medicine Position Stand, 1990.
Mode:
Type of exercise - what is aerobic exercise?
Frequency:
3-5 days per week
Duration:
20 to 60 minutes of continuous aerobic activity
Intensity:
50 - 85% of maximal aerobic capacity (VO2 max), or
50-85% of Heart Rate Reserve, or
60-90% of Maximal Heart Rate
Low Intensity: 35-60% of Heart Rate Max or 50-60% of Heart Rate Reserve
Moderate Intensity: 60-80% of Heart Rate Max or 60-70% of Heart Rate Reserve
High Intensity: 80-90% of Heart Rate Max or 70-85% of Heart Rate Reserve
Go the the Aerobic Exercise Main Page

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How to Determine Your Heart Rate Training Range:
1. Heart Rate Reserve: The Karvonen Formula
Find your Resting Heart Rate (RHR)
Find your Predicted Maximal Heart Rate (HR max)
HR max = 220 - age
Find your Heart Rate Reserve (HRR)
HRR = HR max - RHR
Find the lower limit of your Heart Rate Training Range:
Multiply your HRR by 50% and add your RHR
HRR x .50 + RHR = Low Target Heart Rate
Find the upper limit of your Heart Rate Training Range:
Multiply your HRR by 85% and add your RHR
HRR x .85 + RHR = High Target Heart Rate
2. Percent of Heart Rate Max:
Find your Predicted Maximum Heart Rate (HR max)
HR max = 220 - age
Find the lower limit of your Heart Rate Training Range
Low Target Heart Rate = HR max X .50
Find the upper limit of your Heart Rate Training Range
High Target Heart Rate = HR max X .90

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Strength Training Guidelines:
The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults," American College of Sports Medicine Position Stand, 1990.
Minimum of 8 - 10 exercises
Involve major muscle groups
Minimum of 2 times per week
Minimum of 1 set of 8 - 12 repetitions of each exercise
Resistance that results in "near fatigue"

Well...I was bad last night!  Yesterday was supposed to be my "off" day, but I headed to the gym and biked for 15 min. and swam for 30 minutes.  I guess that's not as bad as skipping my "on" day?  LOL

Today is REST!!!  I promise!  LOL