Fitness in Healthy Adults

Fitness in Healthy Adults

The combination of frequency, intensity,and duration of chronic exercise has been found to be effective for producing a training effect. 

The interaction of these factors provide the overload stimulus.

As a result of specificity of training and the need for maintaining muscular strength and endurance, and flexibility of the major muscle groups, a well-rounded training program including aerobic and resistance training, and flexibility exercises is recommended.

Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the prescription at older ages seems prudent.

Physical activity can be accumulated through the day in shorter bouts of 10-min durations.

Cardiorespiratory Fitness and Body Composition

1. Frequency of training: 3–5 d·wk–1.

2. Intensity of training: 55/65%–90% of maximum heart rate (HRmax), or 40/50%–85% of maximum oxygen uptake reserve or HRmax reserve (HRR).

3. Duration of training: 20–60 min of continuous or intermittent (minimum of 10-min bouts accumulated throughout the day) aerobic activity.

Duration is dependent on the intensity of the activity; lower-intensity activity should be conducted over a longer period of time (30 min or

more), and, conversely, individuals training at higher levels of intensity should train at least 20 min or longer. Because of the importance of “total fitness” and that it is more readily attained with exercise sessions of longer duration and because of the potential hazards and adherence problems associated with high-intensity activity, moderateintensity activity of longer duration is recommended for adults not training for athletic competition.

4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature, walking-hiking, running-jogging, cycling-bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof.

Muscular Strength and Endurance, Body Composition, and Flexibility

1. Resistance training: Resistance training should be progressive in nature, individualized, and provide a stimulus to all the major muscle groups. One set of 8–10 exercises that conditions the major muscle groups 2–3 d·wk–1 is recommended. Multiple-set regimens may provide greater benefits if time allows. Most persons should complete 8–12 repetitions of each exercise; however, for older and more frail persons (approximately 50–60 yr of age and above), 10–15 repetitions may be more appropriate.

2. Flexibility training: These exercises should stretch the major muscle groups and be performed a minimum of 2–3 d·wk–1. Stretching should include appropriate static and/or dynamic techniques.

Source: American College of Sports Medicine Position Stand