The 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. Show
The American College of Sports Medicine released new recommendations Tuesday regarding the quantity and quality of exercise for adults. So now when health club and fitness center staff members are asked by patrons, "How much exercise do I need?" they can respond definitively, the organization says. In a position statement titled "Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise," the ACSM provides current scientific evidence on physical activity and includes recommendations on aerobic exercise, strength training and flexibility. Consistent with the 2008 Physical Activity Guidelines for Americans, ACSM's overall recommendation is for most adults to engage in at least 150 minutes of moderate-intensity exercise each week.
"The scientific evidence we reviewed is indisputable," says Carol Ewing Garber, chair of the writing committee and an associate professor of movement sciences at the Teachers College of Columbia University. "When it comes to exercise, the benefits far outweigh the risks. A program of regular exercise - beyond activities of daily living - is essential for most adults." The position statement's purpose is to offer health and fitness professionals scientific, evidence-based recommendations that help them customize exercise prescriptions for healthy adults, and it is published in the July 2011 issue of Medicine & Science in Sports & Exercise®, the official journal of ACSM. Here are the basic recommendations, by exercise category: Cardiorespiratory Exercise: Adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be met through 30 to 60 minutes of moderate-intensity exercise five days per week or 20 to 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 the desired amount of daily exercise. Resistance Exercise: 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 individuals or previously sedentary adults just starting to exercise. Two to four sets of each exercise, with anywhere between eight and 20 repetitions, will help adults improve strength and power. Flexibility Exercise: 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 to 30 seconds, to the point of tightness or slight discomfort. Repeat each stretch two to four times, accumulating 60 seconds per stretch. Neurometer Exercise: Neuromotor exercise, also referred to as "functional fitness training," is recommended two or three days per week. Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training, and multifaceted activities (yoga) to improve physical function and prevent falls in older adults. Between 20 and 30 minutes per day is appropriate for neuromotor exercise. In addition to outlining basic recommendations and their scientific reasoning, the position statement also clarifies three new points: 1. Pedometers are not an accurate measure of exercise quality and should not be used as the sole measure of physical activity. 2. Though exercise protects against heart disease, it is still possible for active adults to develop heart problems. All adults must be able to recognize the warning signs of heart disease, and all health care providers should ask patients about these symptoms. 3. Sedentary behavior is distinct from physical activity and has been shown to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary lifestyle. "It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise," Garber says. "We also need to determine how much time a person spends in sedentary pursuits, like watching television or working on a computer. Health and fitness professionals must be concerned with these activities, as well."
 As one of the oldest organizations in its field, the American College of Sports Medicine is one of the most trusted sources to promote and integrate the newest findings related to sports medicine and exercise. From personal training certification to the values associated with the ACSM Foundation, the public can and does rely on ACSM to provide accurate recommendations for their personal health and fitness goals. You do not have to be a personal trainer or even a fitness professional to benefit from the ACSM’s recommendations. Here are the important ACSM guidelines for exercise, why they are important, and how you can make sure you are incorporating them into your lifestyle, whether at home, in the gym, or anywhere in between. Why Is Exercise Important?It is a known fact that physical is important to a well-rounded lifestyle for everyone. While the best practices of exercise may change over time with new discoveries and methods, the benefits of exercise remain the same. Regular physical activity and/or exercise are beneficial to mental health and physical health, no matter who you are. The important ACSM guidelines for exercise have many perks, including: Improvement in Cardiovascular and Respiratory Function
Reduction in Cardiovascular Disease Risk Factors
Other Benefits
How Much Exercise Do Adults Need?Depending on your personal lifestyle, your doctor or personal trainer may have their own recommendations. You might have also heard that 150 – 180 minutes of exercise a week is what you should strive for. However, ACSM has specific suggestions to go by. According to ACSM, all healthy adults aged 18 – 65 should participate in the following:
Combinations of both moderate and vigorous aerobic activity can be used to meet this recommendation. It should also be noted that it is very important to incorporate exercises that maintain and/or increase muscular strength and endurance! What Kind of Exercise Do Adults Need?Both high-intensity workouts and strength training for core and muscle strength are vital for adults. This can be achieved in the gym or at home – but it is important to be mindful of reaching both goals. The types of exercises to include in your weekly workouts are: Cardiorespiratory ExerciseAerobic and high-intensity workouts that get your heart racing and make you break a sweat. Aerobic means “relating to, involving, or requiring free oxygen.” This refers to the use of oxygen adequately meeting the demands during exercise via aerobic metabolism. Hop to it! (Literally – jumping rope is one of the greatest aerobic exercises you can perform for heart health). Flexibility ExerciseAdults should do flexibility exercises at least two days a week to strengthen muscles and improve range of motion. Hold each stretch for 10 – 30 seconds, until you “feel the stretch” or resistance. Make sure to repeat this 2 – 4 times to help achieve flexibility goals. Exercises like yoga help not only with physical fitness but can improve mental health as well. Resistance ExerciseIt is recommended that every adult train each major muscle group between two and three days per week. You can do resistance exercises using a variety of activities and tools like hand weights, medicine balls or resistance bands. The recommended level of intensity for these exercises will vary from person to person, but each person should shoot for anywhere between 8 and 20 repetitions per exercise to help improve their strength, power and endurance. Neurometer ExerciseYou might know neuromotor exercise better as “functional fitness training,” which includes tai chi and yoga. Neurometer exercises are beneficial in that they increase balance, agility and other motor skills, which can help with other kinds of training in return. Exercises Outside of the GymIt may be intimidating to go to the gym for a number of reasons, whether it’s time constraints or a lack of motivation in general. But even if you don’t find yourself at a physical fitness facility on a regular basis, there are lots of ways to get in some exercise at home, at the park or within your neighborhood. Both recreational activities and household chores can play a big role in your physical health! If you are looking to incorporate fun and games into your physical activity, you are in luck, as ACSM considers the following recreational activities as best practices for cardio: Light/Very Light Physical Activity for Recreation
Moderate Physical Activity for Recreation
Vigorous Physical Activity for Recreation
Cleaning your home is great for your living environment, and as it turns out, for your physical health as well! ACSM considers the following household chores as ways to get in your cardio: Light/Very Light Physical Activity at Home
Moderate Physical Activity at Home
Quality vs Quantity in ExerciseWhile there is definitely a recommended number of minutes and times per week for exercise, please note that performing them correctly is a must. For example, if you include 50 pushups in your Friday morning workout, but they are not performed correctly, it can affect the quality of your physical activity overall. Not only can you risk impacting your workouts negatively — if certain exercises are done too fast, too slowly, or incorrectly, it can lead to strained muscles and bad habits, both of which can have long-lasting effects that you probably do not want to encounter. Further ACSM Guidelines for ExerciseIn addition to the guidelines for physical health, ACSM has also pointed out some key things to remember when keeping track of workouts: Pedometer UseAre you using a pedometer to track your steps or fitness goals? While the numbers you see can motivate you, it is important to remember that this should not be your sole measure of physical activity, as pedometers are not accurate when it comes to giving a read on the overall quality of your exercise. Heart ProblemsRecognize the signs of problems and disease. Exercises like the ones listed above can help protect against heart disease, but there are many contributing factors when it comes to developing such problems that both patients and healthcare providers should still be aware of and ready to discuss. Sedentary LifestyleNote that meeting just these guidelines for physical activity does not make up for a sedentary lifestyle. How ACSM Guidelines Help with Special NeedsThe important ACSM guidelines for exercise we’ve listed above are a great thing to note for everyone, as they are beneficial to physical health and mental health. They are also extremely important to note for those with special needs, and those who are trained to assist those with special needs in exercising. We mentioned that some of the recommended exercises may be modified, or recommended based on health professionals and personal trainers, depending on personal health. This is also true for those with autism, down syndrome and other disabilities. trainers with these capabilities Those certified in CDME training at Special Strong understand why modifying some exercises is important, while still being able to reach fitness goals. Trainers are experts in effectively using the following areas of training:
If you are a personal trainer, know a personal trainer or are interested in learning more about the program and becoming certified with Special Strong, you can sign up here. Strong Education teaches personal trainers and service providers on how to adapt fitness and nutrition for children, adolescents, and adults with autism, Down Syndrome, and other disabilities through our online adaptive special needs certification course. |
Which of the following exercises are included in the acsm exercise guidelines for fitness?
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