LA fitness news

Exercise Recommendations

The American College of Sports Medicine (ACSM) has just released new recommendations on the quantity and quality of exercise for adults.

The basic recommendations are as follows:

Cardiorespiratory Exercise: Adults should get at least 150 minutes of moderate-intensity exercise per week.

Resistance Exercise: Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.

Flexibility Exercise: Adults should do flexibility exercises at least two or three days each week to improve range of motion. Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.

Functional fitness training is recommended for two or three days per week. Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai chi and yoga) to improve physical function and prevent falls in older adults.

It should also be noted that sedentary behaviour - sitting for long periods of time - has been shown to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary lifestyle.