Getting Started on a Healthy Lifestyle

The 1998 recommendations by the American College of Sports Medicine for developing or maintaining cardiorespiratory fitness are designed to help structure exercise programs for individuals with specific health and fitness goals. An individual’s exercise prescription is based upon frequency, intensity, and duration of training, the mode of activity, and the initial fitness level.

EXERCISE FOR AEROBIC FITNESS

Frequency	Mode	Duration	Intensity
3 to 5 days per week	Fitness walking, jogging, running, biking, swimming, aerobic dance, step classes, rowing machines, etc.	20 to 60 minutes of continuous or bouts of rhythmical activity.	Target HR Range using Max HR 50 to 85% 220 - _____ (age) = _____ (Max HR)   (Max HR) _____ X .5 = 50% Max HR _____ (Max HR) _____ X .85 = 85% Max HR _____ Target HR Range = ________________	Target HR Range using Max HR Reserve 50 to 85% 220 - _____ (age) = _____ (resting HR) * = HR Reserve __________ .5 X HR Reserve _____ + resting HR _____ = 50% Max HR Reserve __________ .85 X HR Reserve _____ + resting HR _____ = 85% Max HR Reserve __________ Target HR Range = ________________	Rating of Perceived Exertion (RPE)** 6 7 Very, very light 8 9 Very light 10 11 Fairly light 12 13 Somewhat hard 14 15 Hard 16 17 Very hard 18 19 Very, very hard 20
Your Plan	Your Plan	Your Plan

* Resting HR should be taken upon natural (without an alarm) rising in the morning. Starting with zero, count your pulse for 30 seconds and multiply by 2 to get the HR per minute. Average over three days for best results.

** RPE is a subjective measurement which can be used to determine the intensity of an aerobic workout. Rating workouts 12-16 (somewhat hard to hard), correlates very well with the target HR range of 50 to 85% Max HR Reserve. To determine your RPE, utilize cues such as the increased rate of breathing, a “sense” that the HR is faster, tiredness or burning in the working muscles, etc., and ask yourself “How hard does it feel like I’m working?” Don’t focus on just one of the cues, but rate the overall feeling of work intensity.

The relationship between Duration and Intensity is important – if you work out at higher intensities, decrease exercise duration; if you work at lower intensities, increase exercise duration.

STRENGTH TRAINING
American College of Sports Medicine recommendations for strength training in addition to aerobic training.

	Sets	Repetitions	Days/Week
Health/Fitness ACSM guidelines	1	8 to 12	2 to 3

Include one exercise per major muscle group. Upper body major muscle groups include chest, back, shoulder, biceps and triceps. Lower body major muscle groups include quadriceps, hamstrings, gluteals, and calves. Last, but not least, abdominals and low back are considered major muscle groups, commonly referred to as core strength. Recommended exercises include Lat Pull downs and Seated or Bent-over rows for the upper back, Bench or Chest press for chest muscles, Biceps curls and Triceps extension for upper arms, Front raise or Overhead press for shoulders, Leg extension for quadriceps, Leg curls for hamstrings, Leg press for gluteals and quads, partial curl-ups for abdominals, and Back extension for lower back.

References
Pollock, M.L. Gaesser, G.A. Butcher, J.D. Despres, J.P., Dishman, R.K., Franklin, B.A. & Garber, C.E. (1998). American College of Sports Medicine. Position Stand: The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults. Medicine and Science in Sports and Exercise, 30, 975-991.

American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Exercise Prescription, 7th ed. Baltimore: Lippincott Williams & Wilkins, 2006.

<< return to health information index