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abdominal achieve Action CRE BC aerobic affected Moderate approximate calories burned arms athletes barbell begin bicycle body composition body fat Body parts affected body weight calisthenics calorie cost Moderate calories burned Vigorous cardiac stress test cardiorespiratory endurance chest circuit training Consumer Reports coronary heart disease cross-country skiing duration equipment Estimating calorie cost exercise program F Body fitness benefits fitness components fitness program flexibility frequency Glossary of Exercises H H H hamstrings heart rate hips increase intensity interval training jogging keep knees legs lose weight lower back minutes in action Moderate to vigorous muscle groups muscular endurance muscular strength number of calories oxygen pace perform physical fitness pounds program in Chapter progressive overload push-up repetitions rope skipping running score shoulders sit-up skill strength and endurance stretching exercises swimming Table tennis thighs total minutes training effects trunk upper back walking warm-up week weight training weight x total workout