Regarding how much, how hard and how often, think of it just like lifting weights. Swing it to exhaustion every couple of days. Since the Power Fan has the benefit of increasing strength, you want to break down your muscles and allow them to rebuild. You can swing very aggressively and a typical workout routine might be to start with 2 sets of 25 reps swinging at about 70% effort. After a week build to 3 sets of 30 reps, and you can start firing harder through impact. Choose Men's or Ladies' when ordering.