At least (2-3 sessions) 150 minutes a week of moderate aerobic activity or (1-2 sessions) 120 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity.
Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing body-weight training. Spread your activities throughout the week. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity to (3-5 sessions per week) 300 minutes or more a week.
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