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m Meecalar Strength
ThenewguidelineshaveaddedresistancetrainingsincetheACSMrecognizesthe increasing
importanceof maintainingstrengthasa healthbenefitaswe getolder.Therationalefor
theadditionofstrengthtrainingtotheguidelinesisa resultof atenyearfollow-upstudyon
masterrunners(alongwith otherstudies).Thosewhocontinuedto trainaerobicallywithout
upperbodyexercisemaintainedtheirbody'soxygentransportingcapacityovertheyears,but
lostabout4.5poundsof leanbodymass;thosewhoincludedstrengthtrainingintheirprogram
maintainedtheirleanbodymassalongwith theiraerobiccapacityafter 10yearsof aging.
Theguidelinesalsoshowwhereconsistentresistancetraininghelpsmaintainboneand
musclemassaswe getolder.Forwomen,strengthtraining(alongwith theaerobicwork)may
alsoprotectagainstpostmenopausalbonelossandosteoporosisintheirlateryears.
Theguidelinesrecommendthattwo strengthtrainingsessionsperweekshouldbeaddedto
yourworkoutschedule.We recommendthreesessionsaweekduringthe off-seasonandtwo
sessionsaweekformaintenanceduringthein-season.ThenewACSMguidelinesrecommend
onesetof eightto 12repetitionsofeightto 10strengthexercisesof yourmajormusclegroups
persessionasthe minimumrequirement.Acompletedetailedstrengthtrainingprogramwill be
outlinedin a latersectionofthis book.If weightsorotherresistancetrainingdevicesarenot
available,addcalisthenicstoyourprogram.
mCardiovascular Fitness
The new statement, published in 1991, repeats the four recommendations on duration, intensity,
frequency and various modes of aerobic activity, with slight changes. Theduration is now
20to 60 minutes, versusa minimum of 15 minutes in the past.
Intensity of exercise can be determined by two methods.The first is the familiar use of target
heart rate. The guidelines state that you should aim to work at 60 to 85 percent of your maximum
heart rate (max HR= 220 - your age) or 50to 85 percent of your maximal oxygencapacity
(determined by doing a stress test on a bicycle ergometer or treadmill at a medical facility).
Duration is dependent uponthe intensity of the activity; for those who like to work at a lower
intensity they should work out longer. Low to moderate intensity cycling, stepping, walking, or
cross-country skiing is best for most adults, because higher intensity workouts can lead to increased
risk of injury and it is easier to adhere to the exercise routine. Beginners can achieve a
significant training effect from low intensity workouts. Ifyou're already fit andwant to improve,
gradually increase your intensity.
Thetype of activity, once again, should include anything that useslarge muscle groups, and is
rhythmical and aerobic in nature, such as cycling or running. Other activities could include stair
climbing, cross-country skiing, walking, etc. These activities needto be carried out three to five
days per week.
Training Effect
Duration, intensity and frequency of training stimulate the aerobic training effect. Any training
done below the ACSM guidelines wit] not be sufficient enough to give you the aerobic training
effect. If you are exercising more than the recommendations, it witl not significantly increase
the aerobic training effect, though athletes training for competition need to exercise more to be
competitive. It is important to remember not to over do it; your body needs adequate recovery
from a hardworkout.
tn general, endurancetraining for fewer than two daysper week at less than 60percent of
maximal heart rate, for fewer than 20 minutes per day,and without a well*rounded resistance
andflexibility program is inadequate for developing and maintaining fitness in healthy adults. ]t
is just that simple.
20
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