ACSM’s Guidelines for Exercise Prescription – Updated August 2011
Guidelines for improving cardiovascular and respiratory fitness:
Frequency: 150 minutes/week
Intensity/Time: 30-60 min of moderate 5x/week OR 20-60 min of vigorous 3x/week
Other Information: one continuous session each workout day OR multiple sorter sessions of 10 minutes minimum are acceptable.
Guidelines for improving muscular fitness:
Intensity/Time: 2-4 sets of either 8-12 reps for strength/power, 10-15 reps for older persons new to exercise or15-20 reps to improve endurance. Light intensity for beginners or older adults.
Other Information: wait at least 48 hours between sessions
Guidelines for improving and maintaining flexibility:
Intensity/Time: Hold each stretch 10-30 seconds to point of tightness or slight discomfort. Repeat 2-4x to accumulate 60 seconds per stretch. Static, dynamic, ballistic, or PNF (proprioceptive neuromuscular facilitation) are appropriate.
Other Information: warm up first before stretching
Guidelines for improving Neuromotor ability and function:
Intensity/Time: 20-30 minutes/day
Other Information: include motor skills (balance, agility, coordination, and gait), proprioceptive training, and tai chi, yoga, etc.