At least 30 min of moderate intensity of aerobic activity at least on 5 days a week for a total of 150 min.
At least 25 min of vigorous aerobic activity at least on 3 day per week for a total of 75 min.
Moderate to high intensity muscle strengthening activity at least 2 on 2 days per week for additional health benefits.
Classification of training in the tables according to FITT: Frequency, Intensity, Time and Type
Warming up about 3 to 5 min, cooling down 3 – 5 min, flexibility training daily,
One session per day should be at least > 10 min, many such sessions could be accumulated
to duration and volume of exercise per day
Volume of exercise: Target volume of about > 500 – 1000 METs min /week is recommended.
Progression: A gradual progression of exercise volume by adjusting to duration, frequency
and /or intensity is recommended until the desired goal is attained ( Garber et al., 2011).
In general, start low and increase slow is advisable.
Abbreviations, Borg-Scale or RPE – Scale, kind of sports, and High intensity interval training (HIIT) (see below at end of tables)