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Aerobic
Exercise
Participate
in aerobics, aerobic dance, step classes, etc., crediting no more than
one hour per day and three hours per week to the total of 48 hours. It
is recommended that a one-hour workout include a 5-10 minute stretching
warm-up, 20-30 minutes of aerobic activity within target heart rate range,
10-15 minutes of strengthening exercises, and a 5-10 minute cool-down.
Badminton
Play
badminton a minimum of 40 hours, crediting no more than one hour to the
total per day and no more than four hours per week.
Basketball
Play
basketball or shoot hoops a minimum of 48 hours, crediting no more than
one hour to the total per day. (Examples: one hour three times per week,
or 30 minutes six times per week.)
Bicycling
Bicycle
at a rate of 10 miles per hour for a total of 48 hours, crediting no more
than one hour per day to the total. On bicycles with gears, pedaling effort
should be maintained, with coasting kept to a minimum. On stationary bicycles,
effort should be kept within target heart range.
Boating
Use
any type of boat requiring manual power (canoe, kayak, pedal boat) for
a minimum of 48 hours, crediting no more than 45 minutes per day to the
total. Rowing or pedaling should be sustained at a moderate to vigorous
level. Similar exercise using exercise equipment may be submitted for
part of the requirement (Goal: 45 minutes, 4 days per week.)
Cross
Training
Complete
at least one-half of the requirements for each of two or more listed activities
simultaneously.
Dance
(Line, Tap, Square, Ballroom, Zumba®,
etc.)
Dance a minimum of 48 hours, crediting no more than one hour
per day or three hours per week to the total.
Fitness
Exercise
Accrue
a minimum of three hours per week in structured exercise programs designed
to improve muscular fitness (strength and endurance), cardiorespiratory
endurance, and flexibility, for a total of 48 hours. This category can
include sitting exercise, range-of-motion series, and other programs not
listed elsewhere in this list. (It is recommended that fitness exercise
programs be done under the supervision of a qualified fitness professional;
however, televised or video-taped programs may be used to fulfill part
of the requirement.)
Golf
Play
or practice golf a minimum of 60 hours. Credit no more than four hours
per week to the total. If possible, walk the course instead of using a
motorized cart.
Hiking
Hike
for a minimum of 48 hours, crediting no more than one hour per day to
the total. Hiking can be done on hilly or uneven terrain.
Jogging
Jog
a minimum of 96 miles, crediting no more than two miles to the total per
day.
Leisure
Games
Play
one or more leisure games, including bowling, horseshoe pitching, table
tennis, shuffleboard, miniature golf, lawn bowling, etc., for a minimum
of 64 hours. Credit no more than one hour per day or five days per week.
(Examples: at least one hour on four days of the week, or 50 minutes five
days per week.)
Lifestyle
Fitness
Accrue
a minimum of four hours per week in moderate activity incorporated into
daily household or occupational tasks for a minimum of sixteen weeks.
These activities might include: brisk walking; stair climbing; propelling
one's own wheelchair; household repairs; gardening; yard work; washing
cars, windows, or floors; walking a dog; pushing a stroller; etc. Credit
no more than one hour per day to the total.
Racquetball
Play
racquetball a minimum of 40 hours, crediting no more than one hour per
day to the total.
Resistance
Training
Train
with weights, air resistance machines, stair climbing equipment, surgical
tubing, or other resistance equipment for a minimum of 48 hours, with
no more than three hours credited to the total per week. Each workout
should include at least eight separate resistance training exercises,
and each major muscle group should be exercised during each cycle (daily
or weekly). Eight to 12 repetitions should be done in each set.
Note: Many fitness facilities have trained professionals available who can demonstrate or set up an appropriate program of resistance training exercises for you.
Skating
Roller
skate, ice skate, or in-line skate for a minimum of 48 hours, crediting
no more than one hour per day to the total.
Skiing
Ski
(cross-country or Alpine), train for skiing, or work out on ski-type exercise
equipment for a minimum of 48 hours, crediting no more than three hours
per week to the total.
Softball
Play
softball or practice softball skills for a minimum of 48 hours, crediting
no more than one hour per day to the total.
Swimming
Swim
laps for a minimum of 26 hours, crediting no more than 35 minutes per
day. (Examples: 20 minutes five times per week or 35 minutes three times
per week.)
T'ai
Chi
Participate
in T'ai Chi classes or practice T'ai Chi skills for a minimum of three
hours per week, for a total of 48 hours. At least 24 of the 48 hours should
be under the supervision of a qualified instructor. Similar activities,
such as Chim Chin Key, may be substituted. Please indicate the name of
your chosen activity for your certificate.
Tennis
Play
tennis a minimum of 40 hours, crediting no more than one hour per day
to the total.
Volleyball
Must
be played for a minimum of 48 hours, playing at least 45 minutes per session.
Credit no more than three hours per week to the total.
Walking
Walk
briskly for a minimum of 48 miles, with no more than two miles credited
per day.
Water
Exercise
Participate
in water aerobics, water walking, or other water exercise (other than
swimming) for 40 hours, crediting at least 30 minutes per session.
Weight
Training
See
Resistance Training
Yoga
Participate
in yoga classes or practice yoga skills for a minimum of three hours per
week, for a total of 48 hours. At least 24 of the 48 hours should be under
the supervision of a qualified professional.
Note: If your favorite physical activity is not listed, follow the time requirements and standards for a similar listed activity. Then, when you send in your log to receive your award, specify the name of the activity you would like on your certificate. If you are unsure as to whether you can receive an award for a particular activity, contact us.
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Questions?
Call 1-847-816-8660,
weekdays 9 a.m. to 5 p.m. Central time. |
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Participants in the Mature Fitness Awards USA program are advised to seek advice from their physicians before beginning any exercise or fitness program. The Mature Market Resource Center, its consultants and reviewers, and the regional and national sponsors disclaim any responsibility and liability for direct, indirect, consequential, special, or any other damages arising out of or in connection with your participation in the Mature Fitness Awards USA program. The Mature Fitness Awards USA® and its logo are registered federal trademarks of the Mature Market Resource CenterSM (MMRC). The material contained on this Web site is copyrighted and cannot be duplicated (unless otherwise noted) without prior written consent. |
