CREDIT: WISEGEEK.ORG
Stretching is an important part of working out and should be done on a daily basis.

Q: I am a beginner exerciser; how many times a week should I work out and for how long?
A: You should include cardio training, muscular endurance training and flexibility training into your exercise routine. Below is a sample prescription for a beginner exerciser.

Cardio Training (e.g. running, biking):
- Three times per week (at least)
- Can be consecutive days
- Approximately 20 minutes per bout, plus a five-minute warm-up and a five-minute cool-down
- Your 20 minutes (after warmup) should be at an intensity level where you can still carry on a conversation, but you feel warm (maybe sweating), and you are becoming tired

Muscular Endurance Training (e.g. weight machines, free weights):
- Three times per week
- Non-consecutive days (day of rest between workouts)
- Eight to 10 exercises (head to toe: chest press, seated row, shoulder press, leg press, calf raises, bicep curls, triceps extension, the plank)
- Approximately 12 reps and one or two sets of each exercise
- Perform your exercises slowly, breath during the "working phase" of the exercise and maintain good posture
- When in doubt, ask gym staff members or contact us for more information

Flexibility Training (e.g. stretching):
- Head-to-toe stretching
- Aim to stretch on a daily basis
- Hold each stretch for 10 to 30 seconds — do not bounce while you stretch
- Complete each stretch twice
- Stretching should not be painful

Submitted by: Todd Laplante, Cassie Weishar, Jenna Biasuzzi, Jodi Lange, Chris Pilla, Andrea Lewis