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ACSM Guidelines for aerobic exercise. Full Coverage, Approved masterpiece.

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ACSM Guidelines for aerobic exercise. Full Coverage, Approved masterpiece. Frequency - ✔✔-• Moderate intensity: done at least 5 days / wk • Vigorous intensity: done at least 3 days / wk � ... �� > 5 days might increase risk of incidence of MS injury • However, consider type • Or a weekly combination of 3 - 5 days of moderate and vigorous intensity exercise • Improvements in CRF are attenuated with exercise frequencies > 3 days / wk and a plateau in improvement with exercise done > 5 days / wk. Intensity - ✔✔-• Most Adults: • Moderate intensity: (40% - < 60%) heart rate reserve o Those with an exercise capacity of 11 - 14 METs • Vigorous intensity: (60% - < 90%) heart rate reserve o Highly trained athletes • Individuals who are deconditioned: o Light to Moderate intensity: (30% - < 40%)heart rate reserve Time - ✔✔-• Moderate intensity: 30 - 60 minutes ( > 150 min / wk) • Vigorous intensity: 20 - 60 minutes ( > 75 min / wk) • Or a weekly combination of moderate and vigorous intensity exercise / day to attain the volumes of exercise recommended in the following discussion • Less than 20 minutes of exercise per day can be beneficial, especially in previously sedentary individuals. • For weight management, longer durations of exercise ( > 60 - 90 mins / day) may be needed, especially in individuals who spend large amounts of time in sedentary behaviors. • May be performed continuously or intermittently [Show More]

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