EXERCISE PRINCIPLES *
The American College of Sports Medicine has developed a position paper concerning exercise programs
for healthy adults and the need for guidelines. The following recommendations concern the quantity
Frequency
3 to 5 days per week
Intensity
50% - 85% of maximum oxygen uptake (VO2 max)
Duration
20 to 60 minutes of continuous aerobic activity
Mode of Activity
Any activity that uses the large muscle groups, that can be maintained
continuously, and is rhythmic and aerobic in nature.
Rate of Progression
Initial Conditioning: - 4 to 6 weeks; low end intensity (40% - 60% VO2
max); low end duration (15 to 20 minutes).
Improvement Stage: - 6 weeks to 6 months; moderate intensity; moder-
ate duration.
Maintenance Stage: - 6 months plus; moderate to high intensity; moder-
ate to high duration.
*Note: Some of the material contained in this section is adapted from The StairMaster® Fitness
Handbook 2nd Ed., James A Peterson, and Cedric X. Bryant (editors), Sagamore Publish-
ing, 1995.
GENERAL EXERCISE GUIDELINES
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