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Endurance training guidelines

It is recommended to do it at least 3 times a week, 30-60 min per session at a moderate (64-75% HR) to vigorous (76-95% HR) intensity.
Weekly recommendations are to reach 150 min of moderate intensity or 75 min of vigorous intensity or an equivalent combination.
In addition to the aerobic exercises shown below, we recommend continuous aerobic activities such as walking, cycling, swimming, skating, etc.

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Squat jump

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Pop squat

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Skater

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Boxing front punches

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Jumping jack

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Jumping lunge

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Skipping

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Butt kicks

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Scissor drill

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Toe tap

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Alternating toe touch

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Aerobics cross step

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Aerobics v step

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