Originally written by Hope Kleine, former SDSU Extension Health Education Field Specialist. Show
Exercising can be a little intimidating especially if you’re not quite sure where to start. In this exercise training guide, stretching, cardiovascular training, resistance training, and neuromotor training will be covered so that you can begin exercising with confidence! StretchingThere are two main types of stretching; dynamic and static. Dynamic stretching is moving the joint and muscles through a full range of motion (ex: skipping or high knee marches). Static stretching is when the muscle is held in an elongated position (ex: calf stretch, touching your toes). For maximum benefit, hold each position 30-60 seconds.
Cardiovascular TrainingThe American College of Sports Medicine (ACSM) recommends that adults get at least 150 minutes of moderate intensity, 75 minutes of vigorous intensity physical activity per week, or a combination thereof.
Resistance TrainingACSM recommends that adults train each major muscle group two or three days each week with a variety of exercises and equipment.
Neuromotor(Sometimes called “functional fitness training”) is recommended for two or three days per week.
In closing, if you are just starting your exercise routine, always consult your doctor before beginning a new exercise regime and always workout at an intensity that you feel comfortable with, pushing yourself too hard can lead to injury or decreased exercise adherence. To read more, view this resource from the American College of Sports Medicine.
Practice Guideline American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exerciseCarol Ewing Garber et al. Med Sci Sports Exerc. 2011 Jul. AbstractThe purpose of this Position Stand is to provide guidance to professionals who counsel and prescribe individualized exercise to apparently healthy adults of all ages. These recommendations also may apply to adults with certain chronic diseases or disabilities, when appropriately evaluated and advised by a health professional. This document supersedes the 1998 American College of Sports Medicine (ACSM) Position Stand, "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults." The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults. The ACSM recommends that most adults engage in moderate-intensity cardiorespiratory exercise training for ≥30 min·d on ≥5 d·wk for a total of ≥150 min·wk, vigorous-intensity cardiorespiratory exercise training for ≥20 min·d on ≥3 d·wk (≥75 min·wk), or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min·wk. On 2-3 d·wk, adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on ≥2 d·wk is recommended. The exercise program should be modified according to an individual's habitual physical activity, physical function, health status, exercise responses, and stated goals. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended. In addition to exercising regularly, there are health benefits in concurrently reducing total time engaged in sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults. Behaviorally based exercise interventions, the use of behavior change strategies, supervision by an experienced fitness instructor, and exercise that is pleasant and enjoyable can improve adoption and adherence to prescribed exercise programs. Educating adults about and screening for signs and symptoms of CHD and gradual progression of exercise intensity and volume may reduce the risks of exercise. Consultations with a medical professional and diagnostic exercise testing for CHD are useful when clinically indicated but are not recommended for universal screening to enhance the safety of exercise. Similar articles
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What are the ACSM recommendations for neuromotor exercise?For moderate aerobic exercise, 30 to 60 minutes per day (150 minutes or more per week) is recommended. For vigorous aerobic exercise, 20 to 60 minutes per day (or 75 minutes per week) is suggested.
How many days per week does the ACSM recommend participating in resistance exercise?The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults or 10 to 15 repetitions for older and frail individuals.
How many days a week should one perform stretching exercises ACSM?Flexibility Training
The recommendations state that flexibility exercises two or three days a week should be incorporated into the fitness program.
How many times a week does the ACSM recommend for aerobic exercise?ACSM and CDC recommendations state that:
All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.
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