Would like to improve your current fitness level

1
Would like to improve your current fitness level?
2
The ACSM says you should consider the following 3
areas

• Frequency of exercise
• Intensity of Exercise
• Time or Duration of each exercise session

3
Frequency

• How many days a week should you be physically
  active?
• ANSWER The ACSM recommends a minimum of 3-5
  days a week.

4
Intensity

• To determine an appropriate intensity level you
  must first find your Maximum Heart Rate (Max HR).
• To do this, subtract your age from 220
• (220 AGE)

5
Intensity Continued

• Once you have determined your Max HR, it is
  recommended that you exercise at a heart rate
  that is 60-90 of your Max HR.
• Confused? Lets look at an example using a 20 yr
  old. (i.e. 220 20)

6
Intensity Example

• Max HR (220 20) 200 beats per minute
• 60 of 200 is 120 beats per minute
• 90 of 200 is 180 beats per minute
• So this means a 20 yr old should maintain a heart
  rate between 120 and 180 bpm during exercise

7
Time or Duration

• How long should each session of physical activity
  last?
• ANSWER It is recommended that each session last
  a minimum of 20 minutes. One may also see
  benefits from 2 ten minute sessions.

8
Choosing appropriate activities

• Choose activities that meet the following
  criteria
• The activity is rhythmic in nature
• The activity can be done on a continuous basis
• The activity is enjoyable

9
Some sample activities

• Walking
• Running/Jogging
• Swimming
• Cycling
• Elliptical Machines

10
A final thought!!

• If you have an existing medical condition that
  may limit your ability to exercise, CONSULT YOUR
  PHYSICIAN before beginning or increasing your
  current activity levels.