The American College of Sport Medicine is one of the leading authorities in the health and fitness industry. The ACSM promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life. The ACSM sets the standard for minimum exercise for increasing healthy lifestyle.
When new research arises they update their position on what type and amount of exercise should be performed. Below is their recommendation for quality and quantity of exercise. This list is not for athletes. This is what is recommended for the average person who is able to exercise. Check this list and see how you compare. If you are performing less than this and are not happy with your weight or fitness level then it is time to step it up.
Cardiorespiratory Training:
- Adults should get at least 150 minutes of moderate-intensity exercise per week.
- Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
- One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
- Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
- People unable to meet these minimums can still benefit from some activity.
- Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
- Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
- Two to four sets of each exercise will help adults improve strength and power.
- For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
- Adults should wait at least 48 hours between resistance training sessions.
- Adults should do flexibility exercises at least two or three days each week to improve range of motion.
- Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
- Repeat each stretch two to four times, accumulating 60 seconds per stretch.
- Static, dynamic, ballistic and PNF stretches are all effective.
- Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.
- Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
- Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
- 20-30 minutes per day is appropriate for neuromotor exercise.
I know this seems like a lot of exercise to be a minimum, but all of these can be combined to create more efficient workouts. It is not necessary to workout every single day to achieve these goals.
The workouts that we create at San Diego Premier Training keep this in mind. We know that most people are just too busy to be working out all the time. Instead we create workouts that involve Cardiorespiratory training, resistance training, flexibility, and functional training all in one. You time is precious so the less time you spend exercising the more time you have for other things.
Try one of our workouts out for free. Just visit www.sandiegopremiertraining.com and click on the free workout button to get started.
You Stay Healthy San Diego,
Mike Deibler MS, CSCS
San Diego Premier Training
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