Look at jackie's planned workout. based on her entries, what should she do to maintain an effective long-term fitness routine? monday 30-minute run tuesday 45-minute run wednesday 60-minute run thursday 75-minute run friday 90-minute run saturday 105-minute run sunday 120-minute run

She should adjust the frequency of training to include time for rest and recovery.

Explanation:

After a long workout, all the athlete wants is an absolute rest of the body to regain muscle. That's what Jackie's exercise routine is missing so she can maintain an effective long-term fitness routine.

Experts point out that rest needs to be active without total disruption of physical activity. A great way for Jackie to take some time off from her exercise schedule is through short exercise (30 minutes) and light intensity between 24h and 48h after intense stimulation. This way, she will be better prepared for the next activities.

During rest and recovery, the body must restore glycogen stores and remove lactic acid that acts to inhibit muscle contraction. To eliminate this lactic acid, it is necessary to oxygenate the muscles and this is only possible with the practice of low intensity exercises, between 29% and 40% of lung capacity.