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The basic exercise program includes approximately 25 minutes of endurance activity and 25 minutes of strength training, two or three days per week, for a period of eight weeks. The endurance activity is performed on a stationary cycle or treadmill at about 75 percent of predicted maximum heart rate, which is normally between 12 to 14 on the Borg scale of perceived exertion. Participants begin at their present level of cardiorespiratory fitness — sometimes as little as four minutes — and progress gradually toward a 25-minute training duration.

The strength training program includes 12 standard exercises performed on selectorized resistance machines. These are leg extensions, leg curls, leg presses, chest presses, pullovers, lateral raises, biceps curls, triceps curls, back extensions, abdominal curls, neck flexions and neck extensions.

Each exercise is done for one set of eight to 12 controlled repetitions with about 75 percent of maximum resistance. The weightload is increased by 2.5 pounds when 12 repetitions are completed in proper form.

The basic exercise program is conducted on an hourly basis in a research center adjacent to our general fitness center. Two instructors work with a maximum of six class members to ensure carefully supervised training sessions.