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24 Hour Fitness Exercise Guidelines

Sometimes the hardest part of fitness is simply understanding how to get there. That’s why we are proud to introduce the 24 Hour Fitness Exercise Guidelines to provide advice and examples of exercise activities, duration and intensity that might be most appropriate for your age and fitness level, both at and away from the gym.

These guidelines were developed in consultation with Rear Admiral Susan Blumenthal, MD, former U.S. Assistant Surgeon General and national health expert. The recommendations synthesize information from some of the most respected authorities on health and wellness, including the U.S. Department of Health and Human Services, the World Health Organization, the American College of Sports Medicine and the American Heart Association.

At 24 Hour Fitness we know that reaching your fitness goals is not always easy, but we’re here to help you every step of the way!

Consult your doctor before beginning any exercise program. These materials are not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional.

Steps for Success

Download the Exercise Guidelines PDF Download the Steps For Success PDF

Cardio Exercise

5-7 Days Per Week

60 secAerobic activity at either moderate intensity* or vigorous intensity**; with at least 3 days each week of vigorous-intensity** activity.

Activity Examples

60 sec Moderate-intensity: Skateboarding, bicycling or walking to school.

60 sec Vigorous-intensity: Jumping rope or playing sports (i.e., soccer, basketball or ice/field hockey).

Strength Exercise

3 Days Per Week

Structured around light resistance, controlled movement and proper technique to minimize risk of injury.

Activity Examples

60 secMuscle-strengthening: gymnastics and rope climbing.

Cardio Exercise

5 Days Per Week

30 secModerate-intensity* activity OR15 secVigorous-intensity** activity

Increase For Additional Health Benefits

60 secModerate-intensity* activity OR30 secVigorous-intensity** activity

60 secTO90 secIncrease activity to help lose weight or maintain weight loss.

Activity Examples

60 sec Moderate-intensity: Raking leaves, golfing, biking or car washing.

60 sec Vigorous-intensity: Playing sports, climbing stairs or walking uphill.

If you can’t do this much, try to fit in 10 minute chunks of activity throughout your day. Every minute counts!

Strength Exercise

2-3 Days Per Week

8–10 strength training exercises with 8–12 repetitions of each exercise (with at least one day of rest in between).

Include exercises for all major muscle groups.

Activity Examples

60 secMuscle-strengthening: Sit-ups or push-ups.

Cardio Exercise

FOLLOW THE ADULT GUIDELINES

If there are limitations due to chronic conditions, avoid being inactive and be as physically active as your abilities allow.

Activity Examples

60 sec Moderate-intensity: Ballroom dancing, brisk walking or water aerobics.

60 sec Vigorous-intensity: Hiking or climbing stairs.

Strength Exercise

FOLLOW THE ADULT GUIDELINES as much as your abilities will allow

Do exercises that maintain or improve your balance, strengthen your core and increase your flexibility.

Activity Examples

60 secMuscle-strengthening: Walking backwards or on your toes, Tai Chi (a form of martial arts).

Cardio Exercise

TALK WITH YOUR OBSTETRICIAN about recommended activity levels throughout your pregnancy and whether adjustments are needed to your exercise plan.

5 Days Per Week

30 secHealthy women should participate in at least 30 minutes of moderate-intensity cardio activity.

Women who regularly engage in vigorous-intensity cardio activity can continue this activity provided their health during pregnancy remains unchanged.

Activity Examples

60 sec Moderate-intensity: Swimming or brisk walking.

60 sec Vigorous-intensity: Stationary bicycling. Pregnant women should avoid activities that involve lying on the back or that pose a risk of falling or abdominal injury.

Strength Exercise

CONSULT WITH YOUR DOCTOR to determine appropriate regimen

Correct form when strength training is very important.

Activity Examples

60 secMuscle-strengthening: Light yoga or lifting weights.

Remember to stretch every time you exercise, or at least 3 times per week. Adolescents and adults with disabilities should work with their health care provider to identify the types and amounts of physical activity appropriate for them. Whenever possible, adolescents and adults with disabilities should meet the physical activity guidelines for their age group or participate in as much activity as their condition allows.

On a scale of 0–10, with 0 equaling inactivity or rest and 10 equaling maximum effort: *moderate-intensity refers to activity that is usually performed at a 5 or 6 level of effort. **vigorous-intensity refers to activity that is usually performed at a 7 or 8 level of effort.

SOURCES

These materials are not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional.