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T S 1 O W N E R ’ S G U I D E
Appendix C
APPENDIX C
Training should be three to five days per week at between 55%
and 90% maximum heart rate. Deconditioned individuals should
stay between 55% and 64%. Total duration of training should be
between 20 and 60 minutes, with the time varying inversely with
intensity. High-intensity, short duration exercise is generally only
recommended when training for non-athletic competition.
Adequate exercise intensity requires the use of large muscle groups,
which typically means legs and buttocks. In some cases, shoulders
and upper back muscles used in rigorous swimming will be
adequate.
Resistance training should consist of one set of 8 to 10 exercises
that stimulate all the major muscle groups, two to three days a
week. Multiple sets will not necessarily provide greater benefits,
especially considering the significantly increased time requirements
and adherence difficulties.
Flexibility exercises should stretch the major muscle groups a
minimum of two to three times a week, and should include both
static and dynamic techniques.
Specific
Recommendations
For
Cardiorespiratory
Fitness and
Body
Composition
Specific
Recommendations
For Muscular
Strength And
Flexibility
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