162 SECTION II WHAT TO DO WITH THE INFORMATION technique). This program leads up to engaging in 1.5 hours of exercise per week.The Developmental Program (Table 6. 2)provides for up to 3 hours of exercise per week. There are two Maintenance Programs: the program in Table 6.3 provides an average of 2 hours per week over a 13-week period, whereas that in Table 6.4 provides an average of 3 hours per week. The atter is the equivalent of 15-20 miles of running per week, which is all that is required to gain the maximum health benefts from regular exercise Musculoskeletal fitness increases with exercise intensity, time, and distance up to approximately 75 miles of running per week As noted, the current (2006) ACSM recommendation encourages working out 3-5 days per week. The total weekly allotted time for each pace walkin ng program in the tables is distributed over 3-4 days per week Obviously, the suggested times can be redistributed over 4-5 days per week, with shorter sessions for each workout. Some stretching after a brief warm-up is recommended. There are books devoted entirely to stretching (see"Resources"at the end of this chapter). Some sport-specific books also contain a section on stretching. Note that, once a 4-day-per-week level is reached, in either Phase ii or Phase iii B, more than half of the total workout time is scheduled for the weekends, making the program more convenient for most people. Phase III A is an every-other-day program, requiring an average of only 2 hours per week. These programs provide the framework in which virtually any motivated patient can become a regular exerciser--slowly, gradually, and without the need to make an overwhelming time commitment Figure 6.1 Correct pace walking gait and arm swing