ACSM Guidelines - Northern Kentucky University
ACSM Guidelines
American College of Sports Medicine
Depending on the level of fitness (three considerations)
• Frequency of Training 3-5 days/week
• Intensity of Training 60-90% max HR
• Duration of Training 15-60 minutes
Minimum requirements to achieve a cardio respiratory training effect:
• 3 days/week
• 60% max HR
• 20 minutes
Aerobic Activities (use of large muscle groups)
• Running
• Cycling
• Ice Skating
• Roller Blading
• Cross Country Skiing
Physiological changes (measurable)
• Resting HR decreases
• Recovery HR decreases
• Max VO2 increases
• Percent Body fat decreases
Threshold: the point at which a physiological effect begins to be produced. For fat weight loss: programs that are conducted at least 20 mins. Duration and have sufficient intensity and duration to expend approximately 300 calories.
Detraining: the period in which activity decreases below threshold levels: a significant reduction in working capacity occurs after two weeks of detraining.
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