Wellness Resources

EXERCISE GUIDELINES

"Based on the existing evidence concerning exercise prescription for healthy adults and the need for guidelines, The American College of Sports Medicine makes the following recommendations for quantity and quality of training for developing and maintaining cardiorespiratory fitness, body composition, and muscular strength and endurance in the healthy adult':

1. Frequency of training: 3 to 5 days a week.

2. Intensity of training: 60% to 90% of maximum heart rate.

3. Duration of training: 20 to 60 minutes of continuous aerobic activity. Duration is dependent on the intensity of the activity; thus, lower intensity activity should be conducted over a longer period of time. Because of the importance of "total fitness" and the fact that it is more readily attained in longer duration programs, and because of the potential hazards and compliance problems associated with high intensity activity, lower to moderate activity of longer duration is recommended for the non athletic adults.

4. Mode of activity: any activity that uses large muscle groups, can be maintained continuously, and is rhythmical and aerobic in nature, e.g., walking-hiking, running-jogging, cycling-bicycling, cross-country skiing, dancing, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities.

5. Resistance training: Strength training of a moderate intensity, sufficient to develop and maintain fat-free weight, should be an integral part of an adult fitness program. One set of 8 to 12 repetitions of 8 to 10 exercises that condition the major muscle groups at least two days per week is the recommended minimum.

Problem Intensity Duration Frequency Time

Depression Brisk 70-85% 40-60 min. 5 days/wk am or pm

Stress Moderate 70% 20-30 min. 3-5 days/wk pm

Alcoholism Mild 60% 20 min. 4 days/wk am or pm

Hyperactivity Mild 60% 30-40 min 4 days/wk am or pm

(children)

The “Blahs” Moderate 20-60 min 3-5 days/wk am or pm

to brisk 70-85%