ACSM Guidelines for aerobic exercise. Full Coverage, Approved masterpiece

ACSM Guidelines for aerobic exercise. Full Coverage, Approved masterpiece. Frequency - -• Moderate intensity: done at least 5 days / wk • Vigorous intensity: done at least 3 days / wk • 5 days might increase risk of incidence of MS injury • However, consider type • Or a weekly combination of 3 - 5 days of moderate and vigorous intensity exercise • Improvements in CRF are attenuated with exercise frequencies 3 days / wk and a plateau in improvement with exercise done 5 days / wk. Intensity - -• Most Adults: • Moderate intensity: (40% - 60%) heart rate reserve o Those with an exercise capacity of 11 - 14 METs • Vigorous intensity: (60% - 90%) heart rate reserve o Highly trained athletes • Individuals who are deconditioned: o Light to Moderate intensity: (30% - 40%)heart rate reserve Time - -• Moderate intensity: 30 - 60 minutes ( 150 min / wk) • Vigorous intensity: 20 - 60 minutes ( 75 min / wk) • Or a weekly combination of moderate and vigorous intensity exercise / day to attain the volumes of exercise recommended in the following discussion • Less than 20 minutes of exercise per day can be beneficial, especially in previously sedentary individuals. • For weight management, longer durations of exercise ( 60 - 90 mins / day) may be needed, especially in individuals who spend large amounts of time in sedentary behaviors. • May be performed continuously or intermittently • May be accumulated over the course of a day in one or more sessions of physical activity that total at least 10 mins / session Volume - -• May be used to estimate the gross EE of an individual's Ex Rx. • Most Adults: • Target volume of = 500 - 1000 METs / min / wk • Increasing pedometer step counts by 2000 steps / day to reach a daily step count 7000 steps / day is beneficial • Use steps / min combined with currently recommended time / duration of exercise • Exercising below these volumes may still be beneficial for individuals unable or unwilling to reach this amount of exercise