Seven Nation Army. Seven Nation Army (also stylized as 7 Nation Army) is a song by American rock duo The White Stripes. It was released as the lead single from their fourth studio album, Elephant, on March 7, 2003, and reached number one on the Modern Rock Tracksâmaintaining that position for three weeks.
A Dr. Kelly Traver , Internal Medicine, answered. To increase aerobic (cardiorespiratory) fitness, do higher-intensity workouts that get you up to 60 to 80 percent of your maximum heart rate for at least 20 to 30 minutes three times a week. This should be in addition to your base activity of 30 minutes a day.
The minimum to maintain fitness is three days/wk. if you do only three, do one day longer, one day easy, and the third can vary depending on how you feel. If you want to be in 5k shape, aim for 4-5 miles on your long runs (do these slow). Other days should be at least 30 minutes for best health. More miles gives better base aerobic ability which will make future training easier.