Activity Guidelines from the CDC

According to the Centers for Disease Control & Prevention at http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Adults ages 18-64 need at least:

	2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every weekand
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

An equivalent mix of moderate- and vigorous-intensity aerobic activity and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). For even greater benefits they also say you can DOUBLE these guidelines.  Much more info is available about what constitutes each kind of activity at the website. My dogging' friend, Daisy Peel, teaches an online class that begins April 30 of this year on physical fitness for adults.  I think I'm going to take the class.  It requires logging of the time you spend exercising and then you get coaching from Daisy and another teacher.  By the end of that class I ought to have some pretty good habits established! OH!  And I haven't said anything about my new book, "Training for Agility, Speed & Quickness" by Lee E. Brown & Vance A. Ferrigno.  It was only $14 and is filled with background on the factors that make a person faster and more agile.  It comes with a DVD demonstrating the exercises and activities.  It includes how to do an athlete assessment.  Exercises are included for novice people such as myself but has enough to work up to an advanced level with guidance how to get there.  What I really liked about the book is it says it's a fallacy that people are born fast and can't be made that way.  I've already learned my arms are supposed to stay in one piece with elbows bent @ 90 degrees and where they should swing.  I know I've been terrible about swinging just my lower arms around.  My back was even a bit sore from swinging my arms correctly.  Last weekend I did just a few of the speed exercises to see what they were.  Right away I knew the one where you march with knees as high as they can go with your foot flexed, trying to kick your butt with your heel would help lots since the front of my thigh area seems extra weak.  I was really sore the next day, but then the following day I was able to practice training my dog just fine without noticing the soreness.  A book like this might sound boring to some but I'm really excited to learn running skills I was never taught in school!  I totally plan on including the activities in this book into my physical fitness quest. What are YOU gone try?