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fLeXiBiLitY tRAining*
Achieving and maintaining an adequate range of motion should always be objectives of a comprehen-
sive exercise program. The warm-up phase of your exercise session should include some type of light
warm-up activity to increase both your heart rate and your body temperature, which is then followed by
flexibility exercises that are specifically designed to stretch the musculature around your body’s major
skeletal joints. Attempting to stretch a cold muscle can be dangerous to the soft tissues surrounding the
muscle. No matter how controlled the movement, forcing a muscle through a full range of motion (and
beyond) without appropriately warming up is both unsafe and counterproductive.
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 *
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 cardiorespiratory fitness in a healthy
adult:
Frequency 3 to 5 days per week •
Intensity 50% - 85% of maximum oxygen uptake (VO2 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 Conditioning: - 4 to 6 weeks; low end intensity (40% - 60% VO2 •
max); low end duration (15 to 20 minutes).
Improvement Stage: - 6 weeks to 6 months; moderate intensity; moder-
ate duration.
Maintenance Stage: - 6 months plus; moderate to high intensity; moder-
ate to high duration.
*Note: Some of the material contained in this section is adapted from The StairMaster® Fitness
Handbook 2nd Ed., James A Peterson, and Cedric X. Bryant (editors), Sagamore Publish-
ing, 1995.
GENERAL EXERCISE GUIDELINES