GENERAL EXERCISE GUIDELINES
A general exercise program for achieving and maintaining flexibility
should adhere to the following guidelines:
Frequency
Daily
Intensity
To a position of mild discomfort
Duration
10-30 seconds for each stretch
Repetitions
2-6 for each stretch
Type
Static, with a major emphasis on the low back and
hamstrings area because of the high prevalence of
low-back pain syndrome in our society
Exercise Principles
1
The American College of Sports Medicine has developed a position
paper concerning exercise programs for healthy adults and the need
for guidelines. The following recommendations concern the quantity
and quality of (exercise) training for developing and maintaining
cardiovascular fitness in a healthy adult:
Frequency
3-5 days per week
Intensity
50% - 85% of maximum oxygen uptake
(VO
2
max)
Duration
20 to 60 minutes of continuous aerobic
activity
Mode of Activity
Any activity that uses the large muscle
groups, that can be maintained continuously,
and is rhythmical and aerobic in nature
Rate of Progression
Initial Conditions
4-6 weeks: low end intensity
(40% - 60% VO
2
max)
Improvement
Stage
6 weeks to 6 months: moderate intensity,
moderate duration
1
Some of the material contained in this section was adapted
from “The
StairMaster® Fitness Handbook, 2nd Ed”, by James A.Peterson and Cedric X.
Bryant (editors), Sagamore Publishing,
1995.
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