![]() ![]() An increase in duration or frequency cannot make up for a significant decrease in intensity without a decrease in cardiovascular fitness.Ĭardiovascular fitness can be expressed as maximum oxygen uptake (VO2 max). ![]() When a program has been established, intensity is the least forgiving component for cardiovascular fitness. If one component increases, the others may be decreased to a degree. Intensity, duration, and frequency are somewhat inversely proportional. Similarly, only modest improvements may be expected from individuals with high initial levels of fitness or those who exhibit little change in body weight (ACSM 1995). Those with low initial levels of fitness and those exhibiting large losses of body weight will exhibit up to a 40% improvement of VO2 max. For the average person, aerobic training programs typically produce an increase of VO2 of 5% to 20% (Pollock 1973). (2004) remarks, "Because 'quite unfit', sedentary subjects are already doing enough activity in their daily lives to maintain a VO2 ventilatory threshold at levels that are generally greater than 50% VO2R, it is not necessary to reduce the prescribed intensity to 40% VO2R, as recommended by the ACSM."Ĭardiovascular fitness improvement is dependent upon the exercise program (mode, frequency, duration, intensity of exercise) as well as the individual participant (fitness level, age, and health status). ACSM suggests low-fit or deconditioned individuals may experience improvements at exercise intensities of only 40% to 49% HRR or 55% to 64% Maximum Heart Rate (HRmax). Cardiovascular Fitnessįor cardiorespiratory fitness, ACSM (2000) recommends intensities between 55% and 65% to 90% of maximum heart rate, or between 40% and 50% to 85% of oxygen uptake reserve (VO2R) or Heart Rate Reserve (HHR). Also see Fat Loss.Īlternating weight-bearing with non-weight-bearing exercises every other day may be recommended to minimize the repetitive orthopedic stresses of exercising daily. However, the combination of aerobic and anaerobic exercise may utilize more fat than either type of exercise alone, particularly since greater recovery is required between sessions of anaerobic activity. Begin such a program only after a period of general conditioning for adequate adaptation and greater participant adherence. High Intensity Interval Training (HIIT) has shown to be more effective in lowering body fat than traditional aerobic exercise. About 60 minutes a day may be needed to prevent weight gain. The USDA recommends at least 60 to 90 minutes of daily moderately intense physical activity while not exceeding caloric intake requirements to sustain weight loss in adulthood. Other authorities recommend working up to 60-90 minutes of daily physical activity for weight loss. Some sources recommend brisk walking progressing to 45 minutes or more daily. See Calorie Expenditure Calculator.Ī review of the scientific literature suggests that moderately intense aerobic activity needs to be performed most days of the week to bring about significant fat loss. 3 sessions of 300 Calories or 4 sessions of 200 Calories) (ACSM 1995). The ACSM recommends to target a weekly exercise expenditure of approximately 1000 kcals a week (e.g. For ideal BMI, the minimum recommended daily steps for 6-12 year old children are 12,000 steps/day for girls and 15,000 steps/day for boys (Tudor Locke et al 2004). Additional physical health benefits come with increased intensity and eventually level off at around 3500 kcals per week (Peterson & Bryant 1995).Ĭhildren and adolescents are recommended to engage in at least 60 minutes of physical activity on most, and preferably all, days of the week (USDA 2005). ![]() ![]() Other authorities suggest that the least amount of activity for optimal physical health is about 1500-2000 kcals a week of light and moderately intense activities. This level of activity corresponds to 200 kcals a day (Pate RR, Pratt M, Blair SN, et al 1995). The American College of Sports Medicine suggests all adults should engage in 30 minutes or more of moderately intense physical activity daily. The Surgeon General has determined that lack of physical activity is detrimental to your health and recommends moderate activity: 150 calories per day or 1000 calories per week. ![]()
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