It’s no secret that being active is a key to a
healthy life. Whether you go to the gym, swim, play sports, or go for a walk
with your dog- it’s all physical activity.
healthy life. Whether you go to the gym, swim, play sports, or go for a walk
with your dog- it’s all physical activity.
But how much exercise should you be
getting?
getting?
While everyone is different, there are guidelines for the average
adult to shoot for. The American
College of Sports
Medicine (ACSM) is a leading authority in sports medicine as well as exercise
science; ACSM came up with an evidence-based recommendation for apparently
healthy adults for the quality and quantity of exercise. Follow these
guidelines to help you stay happy and healthy!
adult to shoot for. The American
College of Sports
Medicine (ACSM) is a leading authority in sports medicine as well as exercise
science; ACSM came up with an evidence-based recommendation for apparently
healthy adults for the quality and quantity of exercise. Follow these
guidelines to help you stay happy and healthy!
In general, ACSM recommends that adults engage
in at least 150 minutes of moderate intensity cardiorespiratory exercise. This
could range from walking, running, playing a sport, kayaking, etc. 2- 3 days a
week should be dedicated to neuromotor exercises including balance, agility,
and coordination. Resistance training (weight training) should be performed for
each major muscle group at least 2 days a week. Make sure to switch between
single joint and multi joint exercises. Flexibility is important too! Each
stretch should be held for at least 60 seconds for the maximum benefit to be
achieved. Static stretching (stretch and hold) is best done after the muscles
are warmed up, so try to add stretches after your workout is done to cool
down. Make sure to not only target major
muscles but add functional exercises as well!
in at least 150 minutes of moderate intensity cardiorespiratory exercise. This
could range from walking, running, playing a sport, kayaking, etc. 2- 3 days a
week should be dedicated to neuromotor exercises including balance, agility,
and coordination. Resistance training (weight training) should be performed for
each major muscle group at least 2 days a week. Make sure to switch between
single joint and multi joint exercises. Flexibility is important too! Each
stretch should be held for at least 60 seconds for the maximum benefit to be
achieved. Static stretching (stretch and hold) is best done after the muscles
are warmed up, so try to add stretches after your workout is done to cool
down. Make sure to not only target major
muscles but add functional exercises as well!
So, what’s the best way to get all this exercise
in? ACSM recommends 5 days a week if you are performing moderate intensity
exercise for about 30 minutes a day. Getting into a routine and finding an
exercise program you love is vital to maintaining this healthy lifestyle. There
are plenty of ways to make it fun- try out group training, classes, or a
specialty program. There are great ways to stay active and be social. Still not
sure where to start? Try scheduling a session with a trainer.
in? ACSM recommends 5 days a week if you are performing moderate intensity
exercise for about 30 minutes a day. Getting into a routine and finding an
exercise program you love is vital to maintaining this healthy lifestyle. There
are plenty of ways to make it fun- try out group training, classes, or a
specialty program. There are great ways to stay active and be social. Still not
sure where to start? Try scheduling a session with a trainer.
Keep in mind that there is such a thing as
OVERTRAINING! Too much exercise can be a hindrance, too. Make sure to drink
plenty of water, eat a healthy meal, and listen to your
body. Remember- Plan. Progress. Perform.
OVERTRAINING! Too much exercise can be a hindrance, too. Make sure to drink
plenty of water, eat a healthy meal, and listen to your
body. Remember- Plan. Progress. Perform.
Blog post by Nikki Courtney.
Reference
Quantity
and Quality of Exercise for Developing and Maintaining Cardiorespiratory,
Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance
for Prescribing Exercise. (2011). Medicine & Science in Sports &
Exercise, 43(7), 1334-1359. doi:10.1249/MSS.0b013e318213fefb
and Quality of Exercise for Developing and Maintaining Cardiorespiratory,
Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance
for Prescribing Exercise. (2011). Medicine & Science in Sports &
Exercise, 43(7), 1334-1359. doi:10.1249/MSS.0b013e318213fefb
