Type Modality Intensity Duration Frequency Goals Aerobic Endurance Walking, Jogging, Running, Bicycle, Elliptical trainer 40%-60% VO2 or heart rate reserve 30-60 min/day 150min/wk 3-5 days/wk ↑ aerobic fitness Resistance Strength Training Machine, free weights, resistance bands 60% of 1RM or 80% 10RM 6-8 exercises divided in 2-4 sets with 8-10 repetitions per exercise 2-3 days/wk ↑ strength of major muscles groups such as pectorals, back extensors, lattisimus dorsii, elbow flexors, quadriceps, hamsrings, calf muscles. Flexibility Range of Motion Static stretching, Yoga, Pilates, Dynamic stretching Comfortable stretch Each strecth should be ol at least 30 seconds 3-5 days/wk before and after aerobic and/or strengthening exercises Maintain muscle elasticity and range of motion

Table 1: Exercise Prescription Summary for Individuals with HIV [30,31].