9
GUIDELINES
Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion ath-
lete training for the Olympic Games.
An appropriate warm-up and cool-down, which would also include flexibility exercises, is also recommend-
ed. While many of you will need to train with more mileage and at a greater intensity to race competitively, the
important factor to remember for most people is that if they follow the ACSM guidelines of physical activity they
will attain increased physical and health benefits at the lowest risk. Below is a table outlining the guidelines
(Table 1.1).
The ACSM guidelines, if followed, can result in permanent lifestyle changes for most individuals. The good
news is that, with the right approach, exercising at home can and should be pleasant. You can combine strength
training, aerobic exercise and flexibility activities that you enjoy and gain valuable health benefits.
Strength Training
Aerobic Exercise
Stretching
Frequency
2 to 3 times/week
3 to 5 times/week
3 to 6 times/week
Intensity
8-12 reps
60-80% of max HR
until fatigue
Time
20-40 minutes
20-60 minutes
10 minutes
Type
10 exercises
any rhythmical
10 stretches
activity
> Flexibility
To be in total balance it is important to be flexible. While not part of the ACSM guidelines, flexibility
is important for you to perform tasks that require reaching, twisting and turning your body. Hip flexibility, for
example, is important to preventing lower back pain.
> Exercise and Body Composition
Body composition is an important component of health-related fitness. Good body composition results from
aerobic activity, strength training and proper diet.
Your everyday caloric balance will determine whether you will gain or lose weight from day-to-day. Caloric
balance refers to the difference between the calories you take in from food eaten and caloric expenditure or the
amount of energy you put out in daily activities, work or exercise.
Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than
caloric expenditure. It is a known physiological fact that one pound of fat is equal to 3500 calories of energy.
Though it is predictable that shifts in caloric balance will be accompanied by changes in body weight, how your
body loses weight varies on the various programs you may undertake to lose weight. For example, low calorie
diets cause a substantial loss of water and lean body tissue, such as muscle. In contrast, an exercise-induced
negative caloric balance results in a weight loss of primarily fat stores. If you were to add a resistant training
component to your program, you may also see a slight increase in weight due to a gain in muscle mass, while an
aerobic based program usually results in a maintenance of muscle mass. While both approaches to weight loss
are effective, aerobic activity is found to be very effective because metabolism stays sustained for longer periods
of time and energy. Expenditure is greater with activities that use large muscle groups such as walking, cycling,
cross-county skiing, etc.
Follow these guidelines when engaging in a weight loss program that combines exercise and caloric
restriction:
>
Ensure that you are consuming at least 1,200 calories per day in a balanced diet. You need to consume calories
for everyday bodily, healthy functions.
>
You should not exceed more than a 500 to 1,000 calories per day negative caloric balance, combining both
caloric restriction and exercise. This will result in a gradual weight loss, without a loss of lean body weight
(muscle). You should not lose more than 2 pounds per week on a diet.
