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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,aerobicexerciseandflexibilityactivitiesthat you
enjoyandgainvaluablehealthbenefits.
Frequency 2to 3 times/week 3to5times/week3 to Btimes/week
Intensity 8-12reps 66-96%of"easy" maxHR
feelinguntilfatigue
StretchTime 26-40minutes 26-66minutes 10minutes
Type 10exercises anyrhythmical 10stretches
activity
uFlexibility
Tobeintotal balanceit isimportantto beflexible.While notpartofthe
ACSMguidelines,flexibilityisimportantforyoutoperformtasksthat requirereaching,twisting
andturningyourbody.Hipflexibility,for example,isimportanttopreventinglowerbackpain.
[] Exorciseand Body Composition
Bodycompositionisanimportantcomponentofhealth-relatedfitness.Goodbodycomposition
resultsfromaerobicactivity,strengthtrainingandproperdiet.
Oureverydaycaloricbalancewill determinewhetheryouwill gainorloseweightfromdayto-
day.Caloricbalancereferstothedifferencebetweenthe caloriesyoutake infromfood
eatenandcaloricexpenditureorthe amountof energyyouputoutin dailyactivities,workor
exercise.
Bodyweight islostwhencaloricexpenditureexceedscaloricintakeorwhencaloricintakeis
lessthancaloricexpenditure.Itisa knownphysiologicalfactthatonepoundoffat isequalto
3500caloriesof energy.Thoughit ispredictable
that shiftsin caloricbalancewilt beaccompaniedbychangesin bodyweight,howyourbody
losesweightvariesonthevariousprogramsyoumayundertaketo loseweight. Forexample,
lowcaloriedietscauseasubstantiallossofwaterandleanbodytissue,suchas muscle.In
contrast,anexerciseinducednegativecaloricbalanceresultsina weightlossofprimarilyfat
stores.Ifyouweretoaddaresistanttrainingcomponenttoyourprogram,youmayalsoseea
slightincreasein weightdueto a gainin musclemass,while anaerobicbasedprogramusually
resultsina maintenanceofmusclemass.Whilebothapproachestoweightlossareeffective,
aerobicactivityisfoundto beveryeffectivebecausemetabolismstayssustainedforlonger
periodsoftime andenergy.Expenditureisgreaterwith activitiesthat uselargemusclegroups
suchaswalking,cycling,cross-countyskiing,etc.
Followtheseguidelineswhenengagingin aweight lossprogramthat combinesexerciseand
caloricrestriction:
• Ensurethat youareconsumingatleast1,200caloriesperdayina balanceddiet.Youneedto
consumecaloriesfor everydaybodily,healthyfunctions.
Youshouldnotexceedmorethana 500to 1,000caloriesperdaynegativecaloricbalance,combin-
ingbothcaloricrestrictionandexercise.Thiswill resultin agradualweightloss,withouta lossof
leanbodyweight(muscle).Youshouldnotlosemorethan2poundsperweekona diet.
21
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