CHaPTeR 6. REGULAR EXERCISE 157 should be performed continuously for a minimum of 20-60 minutes at least hree times per week. As of 2005, the ACSM recommendation was to exercise for 30-60 minutes (including warm-up and cooldown) three to five times per week(12). This recommendation assumes that the exercise will be done at least at the lower end of the aerobic level of intensity. Some guidelines encourage even greater duration for daily exercise(e.g, 60 or more minutes).However they are problematic in terms of patient adherence and the heightened risk of overuse injuries. In the tables for regular exercise schedules presented in this chapter(Tables 6.1-6.4), the recommended duration and periodicity are also based on the assumption that the exercise will be done at the aerobic level of Intensity. As previously noted, since the early 1990s it has been recognized that physical activity, even at a moderate level of intensity can also be beneficial to health. The Centers for Disease Control and Prevention(CDC) and he ACSM(13)recommended that, for persons not engaging in regular aerobic exercise at the ACSm standard, an accumulated 30 minutes dail of moderate-intensity physical activity(below the aerobic level) should be performed on as many days of the week as possible. The so-called lifestyle TABLE 6.2 The Pace Walking Plan( Phase I: Developmental Program) Week W ThF Total Off Off Off Off Off Off Off Off Off 20 Off 20 Off Off20 Off 0OH20o2020 O20O20Or2030 90 0/20or30of203010 Off 20 Off 30 Off 20 110 Off O30O3030 120 Off 30Off 130 9or30o40of3040140 10 Off30Off Off 15 O40O30O30 160 Off 40 Off30 ff4060 oHf30of40or5060180 Times in minutes