If you’re someone who likes specific numbers and descriptions in answer to ‘how much exercise should I be getting?’ then this post is for you. While each person is different, the American College of Sports Medicine (ACSM) and American Heart Association (AHA) have recently released guidelines for physical activity frequency, intensity and type (think FIT!). These recommendations have been updated from the previous guidelines that came out in 1995. Here are some noteable points:
1. All healthy adults ages 18 to 65 years need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week….and more is better.
*AEROBIC EXERCISE = “with oxygen” meaning your cells require O2 as fuel for energy production. This type of exercise makes the heart, lungs and blood vessels healthier and stronger. It is essential for body fat loss and disease management and prevention.
[ Some Ideas for Aerobic Exercise ]
Anything that gets the heart rate elevated and major muscles moving!
Walking, Jogging, Running, Dancing, Swimming, Hiking, Stair or Hill Climbing, Rollerblading, Bicycling, Ellipticals, Circuit-Style Training, Sport Games, etc.
*MODERATE INTENSITY = 50% – 60% of your max effort or Heart Rate Reserve (see your specific HRR Sheet given to you at your assessments).
*VIGOROUS INTENSITY= 60% – 85% of your max effort or Heart Rate Reserve (see your specific HRR Sheet given to you at your assessments).
2. Adults will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week. It is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in willful fatigue.
CLICK HERE TO READ MORE ON WHY CARDIOVASCULAR CONDITIONING AND STRENGTH TRAINING ARE SO ESSENTIAL TO YOUR DAILY LIVING….
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