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30 minutes 30 seconds aerobic arms arthritis athlete back pain beats per minute become begin benefits bicep curl cardiac patients cardiac rehabilitation programs cardiovascular Chapter cise coach conditioning dancers deep water exercise deep water running deep water workouts dry land activities easy running RPE endurance exer fartlek faster hard running followed healed hips improve increased knees lactic acid lower back lower body meters miles at RPE minute overstriding drills minutes at RPE minutes of easy minutes of steady muscles Olympic Overstriding Exercise percent performance of steps physical activity predicted maximum heart pregnancy reduce relaxed rheumatoid arthritis road running at RPE running in deep Samford University seconds of easy seconds of hard slowly soreness speed Sports Medicine sprint sprinter starting position steady running Straight Leg Lifts strength stress stretching stride length swimming Target Heart Rate track upper body water therapy water walking/running weight training Wet Vest women