|| E x e r cise || Fi tn e ss || He alt h || We llne ss || F o o d || Nut r it io n
TheActive!Life
ACSM updates key guidelines on exercise.
The New Rules of Working Out K
EXERCISE & FITNESS
nowing how often andhow long to exercise is a frequent concern for a lot of people. Thankfully, the American
College of SportsMedicine (ACSM), a preeminent source of exercise research, has analyzedthe latest data andcompiled an updated list of workout protocols. According to Carol Ewing Garber, PhD, FAHA, FACSM, chair of the writing com- mittee: “The scientific evidence we reviewed is indisputable.”
Here are a few highlights of their conclusions.
CARDIO TRAINING Adults should get at least 2½hours of moderate-intensity exer- cise per
week.To meet these requirements, do 30–60 minutes of moderate-intensity exercise five days per week or 20–60 min- utes of vigorous-intensity exercise three days per week.
WEIGHTTRAINING Adults should train each major muscle group two or three days
each week, using a variety of exercises andequipment. For each exercise, 8–12 reps improve strength and power, 10–15 reps improve strength in middle-age and older persons starting exercise, and 15–20 reps improve muscular endurance.
FUNCTIONAL FITNESS Also known as “neuromotor” exercise, functional fitness training should be done two or three days perweek for 20–30 minutes per day. Exercises should involve motor skills (e.g., balance, agility, coordination and gait). This is especially important for older adults and can include tai chi and yoga.
Garber adds that it’s important to take into account how
much time you spend doing nothing. “It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise,” she says. “We also needto determine how much time a person spends in sedentary pursuits, like watching television or working on a computer.”
GET ACTIVE! 9
|| BY THE EDITORS
Regular exercise is the
most fun you’ll ever have preventing disease.
Photo: iStockphoto
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44