Prescription

  • At least 30 minutes, 5x a week
  • Starting with medium intensity, gradually increasing the intensity
  • Initial dose: ≥150 minutes a week, gradually increasing to ≥300 minutes a week
  • Preferably aerobic exercise
  • Strength workout 60 minutes 2x a week
  • 30 minutes physical activity with medium intensity 5 times weekly (keep your heart rate around 40-60% of your maximum – maximal heart rate = 220 – age)
  • 60 minutes physical activity with high intensity 3 times weekly (keep your heart rate around 70-80% of your maximum
  • 60 minutes of strength workout 2x weekly at least (2 days break between workouts for regeneration)