ACSM/AHA 2007 Recommendations

In this report, the American College of Sports Medicine and the American Heart Association updated their recommendations regarding physical activity for adults more than ten years after the 1995 guidelines. The new course of action is determined to bring up to date and refine the old recommendations on the “doses” of exercise needed to promote and maintain health, while reducing the risk of disease and premature mortality. The new guidelines have also included recommendations for older adults and those with disabilities. The updated principles suggested a minimum of 30 minutes of moderate intensity activity at least 5 days a week, 20 minutes of vigorous intensity activity at least 3 days a week, or a combination of both. The new recommendation explains the level of intensity of the activities using the MET method. This article also states that a muscular strength training routine should be done in about 8 to 10 exercises, 2 days a week, in about 8 to 12 reps completing in technical failure. The minimum guidelines is said to maintain health benefits but in order to lose weight one must expend more energy than consumed and increase this recommended dosage of physical activity.