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Basic Recommendations for Exercise

The organization that sets the standards for basic recommendations of exercise is the American College of Sports Medicine (ACSM). The ACSM is the largest sports medicine and exercise science organization in the world. More than 45,000 international certified professionals contribute to advancement and integration in scientific research. The ASCM uses this research to provide educational and practical applications of exercise science and sports medicine including the basic recommendations for exercise.

The ASCM is considered the leader in exercise science organizations. Their standards are used by health organizations such as: The Mayo Clinic, the American Heart Association and the U. S. Department of Health and Human Services. The healthy adult recommendation for the quantity and quality of exercise is broken down into three categories: cardio, strength or resistance training, and flexibility. Included below are basic recommendations of exercise and samples for each category with ideas for the items to track in your workouts.

Cardio: Recommendations for cardio exercise are at least 150 minutes of moderate intensity aerobic exercise per week. Suggestions to meet 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).
Record Cardio Workout
Day & date:
Warm-up minutes:
Type of activity:
Duration:
Intensity:
Cool-down minutes:
Comments:

Flexibility: Recommendation for flexibility exercise is to do stretching and range of motion exercises two to three times per week. Each stretch should be held for a total of 60 seconds. Try to do your flexibility exercises when your muscles are warm such as after a bath or light aerobic activity. A yoga class a couple of times a week would be a good activity to meet these recommendations.
Record Flexibility Workout
Day & date:
Type of activity:
Duration:
Comments:

Strength or Resistance Training: Recommendation for strength training exercise is to work every major muscle group at least two or three times a week. To improve strength and power it is suggested that you do 2 to 3 sets of each exercise with 8 to 12 repetitions in each set. You should wait 48 hours between resistance workouts.
Record Muscular Strength & Endurance Workout
Date:
Duration:
Intensity:
(You can base the intensity on a scale of 1-10)

Muscle Worked Exercise Reps Sets Weight

Pectorals
(Chest)

Deltoids &
Latissimus Dorsi
(Shoulders)

Biceps
(Front of Arms)

Triceps
(Back of Arms)

Trapezoids &
Rhomboids
(Upper Back & Neck)

Erector Spinae
(Lowe Back &
Spine)

Abdominals

Gastrocnemius
(Calves)

Hamstring
(Back of thighs)

Quadriceps
(Front of thighs)

Glutes
(Butt)

When doing strength training record the amount of weight used. If you are not using weight machines or dumbbells record the type of resistance training you are doing such as fitness ball, exercise bands, Pilates, etc.

You should always consult your doctor before starting any exercise program, safety is a priority. Be healthy, be happy.

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Content copyright © 2013 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.



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