Here‘s what you need to know according to the American College of Sports Medicine. These guidelines are meant for active adults. “Active” meaning occasional walks and runs and you do a home workout here and there. If this is you, get ready to create a new plan for yourself with some intention!
I lovethe ACSM guidelines because the numbers they share are pretty accurate for when we as PT’s, Trainers, or Strength Coaches try to advise to our patients/clients. These numbers TRIGGER CHANGE in the body! 💪🏼
The best part is, you don’t have to do it all at once! Aim for both aerobic AND resistance training minutes in the week.Cumulative minutes can still benefit you— you don’t have to do 30 minutes hour of aerobic cardio work non-stop. You can do 15 minutes walking to your local coffee shop and another 15 around the block after your WFH hours are done! Voila! 30 min towards the weekly goal!
Aerobic Training Guidelines
Aim for 2.5 to 5 hours ofMODERATEintensity per week OR
1–2.5 hours of VIGOROUS intensity per week
Spread out over multiple days
I.e. walking, running, cycling
Resistance Training Guidelines
20 minutes has been shown to be beneficial, although this number is still uncertain
Aim for 2–3 sets of 8–12 reps
Movements should be SLOW & controlled
Target major muscle groups
Quality > Quantity
The last rep should beHARDbut notIMPOSSIBLE
I.e. body weight exercises, weights, yoga
What is “moderate” and “vigorous” intensity?
If you’re not using target heart rate to help determine these ranges, you can use the Rate of Perceived Exertion and a scale of 0–10 to help gauge how you’re doing — with 0 being not hard at all, to 10 being very, very difficult.
Moderate intensity:you’re able to talk, but you can’t sing. About a 4/10 on the scale.
Vigorous intensity: you need to pause to say a few words. About a 6–10 on the scale.
Here’s a visual to help:
So there you go. An easy way to map out your minutes to get to your weekly goal. Start small, stay dedicated. Be flexible, try new things. But most of all — just START moving!