Exercise
a.k.a. Physical Activity: Exercise Recommendations
Overview: The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recently published updated physical activity recommendations in August 2007. Two sets of recommendations were published—one for healthy adults as well as a set for older adults. These recommendations provide a minimum guideline for people to follow in order to improve and maintain health as well as to decrease risk for chronic diseases and premature death. Exceeding the minimum recommended guidelines may be beneficial if improved fitness, a further decreased risk for chronic diseases, or preventing unhealthy weight gain is desired.
Briefly, it is recommend that healthy adults aged 18-65 engage in at least:
*30 minutes of moderately intense cardio 5 days/wk OR
*20 minutes of vigorously intense cardio 3 days/wk AND
*Do 8-10 strength-training exercises with 8-12 repetitions of each exercise 2 days/wk
Moderate intensity activity involves a noticeable acceleration in heart rate and would include activities such as a brisk walk. Vigorous intensity activity involves rapid breathing and a significant heart rate increase and would include activities such as jogging or running.
A combination of moderate and vigorous cardio activities can also meet the above weekly requirements. An example would be walking briskly for 30 minutes 2 days/wk & jogging for 20 minutes 2 days/wk.
Be sure to contact your physician prior to beginning exercise if you have any medical conditions (such as high blood pressure, chest pain, or a heart problem) or physical limitations (such as arthritis or orthopedic restrictions) that may impact your ability to be active.
What Thielen Student Health Center Can Do For You: TSHC offers fitness consultations as well as fitness testing through the Wellness Center. Consultations are tailored to each client and can involve discussing barriers to exercise, how to begin exercising, or how to modify your current routine to meet your goals. These services are available by appointment only. To schedule an appointment, just call 515.294-5801 for the main appointment line, or the Wellness Center at 515.294-1868.
Resources
- American Council on Exercise: Fit Facts
- American Council on Exercise: Q and A
- Mayo Clinic: Fitness
- American College of Sports Medicine: Fitness
Last update: 08 Jan 2008
For more information, please contact:
Iowa State University
Thielen Student Health Center
515-294-5801
