General Exercise Guidelines from the ACSM

The American College of Sports Medicine (ACSM) recently updated its position stand on the quantity and quality of exercise for healthy adults.¹ For improvement of cardiovascular fitness and body composition, the ACSM recommends performing physical activity three to five times each week for 20 to 60 minutes at a time. The activity should involve the large muscle groups (e.g., walking, running, cycling, and swimming). The level of intensity (target heart rate) for this physical activity should be at least 55% to 65% of your maximum heart rate. (You can estimate your maximum heart rate by subtracting your age from 220.) You can quickly determine if your intensity is too high by taking the "talk test"; if you cannot maintain a conversation with your exercise partner while exercising, then your intensity is too high. The ACSM also recommends that you include muscular strength and flexibility training in your exercise program. If you are not currently exercising, please consult your physician before beginning any exercise program. Consistency is the key to success in any exercise program; choose an activity that you enjoy and are likely to continue throughout your adult life. For more information contact the ACSM (http://www.acsm.org).

1. American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998;30(6):975-991.

William C. Etchison, M.S., and David T. Curd, M.S.