DO 20 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 (60-70% of MHR): Do a combination of general strength exercises, 2-3 sets of 20-25 repetitions ("reps"). Use about 50% of your 1-repetition maximum as the weight. As we've said before, if you're not sure how much weight you can lift in a single effort, play it safe and keep the weights light -- err on the conservative side and don't risk injuring yourself. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. You should be able to increase the number of reps and/or weight by your next ST session. If you're not sure how to do any of the exercises correctly, schedule a session with a qualified personal trainer -- you'll be glad you did!
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