CHaPTER 6. REGULAR EXERCISE 159 TaBLE 6.4 The Pace Walking Plan(Phase Ill B: Maintenance Plus-3 Hours per Week) Day ek Wee M Th Total OffOffOff Off OffOffOffOff f40o30 150 Off Off 50 Off 34567890 Off Off 50 210 Off ff 50 Of4060 Off Off Off 50 200 Off 30 Off 30 160 Off 30 50 Off40 180 Off O Off 150 Off Off4050 Off Off 50 190 Off Off f50 210 13 Off 30 ff 50 f4060 180 Times in minutes stress is that regular aerobic exercise is not limited to running and aerobic dance. There is a wide range of activities or sports that can be used for regular exercise, whether aerobic or nonaerobic There are the"tried and true"sports, such as running, fast walking, bicycling, and aerobic dance. These are sports to which most people have ready access at home, where they may even exercise to the accompaniment of a video or television show. Less widely available are activities that often require an athletic facility such as running and walking on a treadmill or indoor track, swimming, and group aerobic dance classes. Exercise machines such as treadmills, stair climbers, ellipticals, and stationary bicycles can be purchased for home use. For cycling, there are also "indoor trainer"devices on which road bicycles can be mounted for riding in place. Certain individual and team skill sports are often played at aerobic intensity and are useful for regular exercise. These sports include singles tennis, squash, racquetball, handball and full-court basketball. They require an athletic facility with courts and at least one partner. Weight training, with free weights or a machine, can be done at home or in the gym and can also be performed aerobically. A contrasted with weight training for strength and bulk, aerobic routines stress