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Keepin mindthat theACSMrecommendationsareguidelinesfor theaverageperson,nota
championathletetrainingfor the OlympicGames.
Anappropriatewarm-upandcool-down,whichwouldalsoincludeflexibilityexercises,is
alsorecommended.Whilemanyofyouwill needto trainwith moremileageandatagreater
intensityto racecompetitively,the importantfactorto rememberfor mostpeopleisthat if they
followtheACSMguidelinesof physicalactivitytheywill attainincreasedphysicalandhealth
benefitsatthe lowestrisk.Belowis atable outliningthe guidelines(Table1.1).
TheACSMguidelines,if followed,canresultin permanentlifestylechangesfor mostindividuals.
Thegoodnewsisthat,with the rightapproach,exercisingat homecanandshouldbe
pleasant.Youcancombinestrengthtraining,aerobicexerciseandflexibilityactivitiesthatyou
enjoyandgainvaluablehealthbenefits.
Frequency 2to 3times/week 3 to5times/week3 to Btimes/week
Intensity 8-12reps 66-96%of"easy" maxHR
feelinguntilfatigue
StretchTime 26-40minutes 26-66minutes 10minutes
Type 10exercises anyrhythmical 10stretches
activity
u Flexibility
Tobeintotal balanceit isimportantto beflexible.While notpartofthe
ACSMguidelines,flexibilityisimportantforyoutoperformtasksthatrequirereaching,twisting
andturningyourbody.Hipflexibility,for example,isimportanttopreventinglowerbackpain.
[] ExorciseandBody Composition
Bodycompositionisanimportantcomponentofhealth-relatedfitness.Goodbodycomposition
resultsfromaerobicactivity,strengthtrainingandproperdiet.
Oureverydaycaloricbalancewill determinewhetheryouwill gainorloseweightfromdayto-
day.Caloricbalancereferstothedifferencebetweenthe caloriesyoutake infromfood
eatenandcaloricexpenditureorthe amountofenergyyouputoutin dailyactivities,workor
exercise.
Bodyweightislostwhencaloricexpenditureexceedscaloricintakeorwhencaloricintakeis
lessthancaloricexpenditure.Itisa knownphysiologicalfactthat onepoundoffat isequalto
3500caloriesof energy.Thoughit ispredictable
thatshiftsin caloricbalancewilt beaccompaniedbychangesin bodyweight,howyourbody
losesweightvariesonthevariousprogramsyoumayundertaketo loseweight.Forexample,
lowcaloriedietscauseasubstantiallossofwaterandleanbodytissue,suchasmuscle.In
contrast,anexerciseinducednegativecaloricbalanceresultsinaweightlossofprimarilyfat
stores.Ifyouweretoadda resistanttrainingcomponenttoyourprogram,youmayalsoseea
slightincreaseinweightdueto againin musclemass,while anaerobicbasedprogramusually
resultsinamaintenanceofmusclemass.Whilebothapproachestoweightlossareeffective,
aerobicactivityisfoundto beveryeffectivebecausemetabolismstayssustainedforlonger
periodsoftime andenergy.Expenditureisgreaterwithactivitiesthat uselargemusclegroups
suchaswalking,cycling,cross-countyskiing,etc.
Followtheseguidelineswhenengagingin aweight lossprogramthat combinesexerciseand
caloricrestriction:
• Ensurethatyouareconsumingatleast1,200caloriesperdayina balanceddiet.Youneedto
consumecaloriesfor everydaybodily,healthyfunctions.
Youshouldnotexceedmorethana 500to 1,000caloriesperdaynegativecaloricbalance,combin-
ingbothcaloricrestrictionandexercise.Thiswill resultin agradualweightloss,withouta lossof
leanbodyweight(muscle).Youshouldnotlosemorethan2poundsperweekonadiet.
21
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