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.
Each week you can increase speed or duration, but do not increase it by more than 5-10% each week. As your fitness level increases gradually, increase the number of sessions per week and the intensity or length of the sessions until you are performing 3-5 sessions of 60 minutes a week at a moderate to high intensity.