According to the US National Health and Nutrition Examination Survey taken in 2003-2004, 74 million adults are overweight and another 66 million are considered obese. If these trends in America do not change, by 2015, 2 out of every 5 adults will be obese. The American College of Sports Medicine has increased their exercise recommendations from the well-known 30 minutes of cardiovascular exercise on most, if not all, days.
Recommedations
The American College of Sports Medicine (ACSM), a leader in health and fitness industry, and the American Heart Association (AHA) recommend 60 to 90 minutes of moderate to vigorous physical activity to lose weight. Strength training is also incorporated into the recommendation. Complete 8 to 10 exercises, performing 12 repetitions of each exercise.
Frequency
The recommendation for 60 to 90 minutes of moderate to vigorous exercise should be completed 5 days per week. Strength training is to be done 2 days per week on nonconsecutive days, allowing the muscles to rest in between workouts. Aerobic and strength exercise can be done on the same day if desired.
Types of Activity
Aerobic activity is defined as brisk physical exercise requiring the lungs and heart to work hard in order to meet the increased need for oxygen in the body. Aerobic activities include exercises such as running, walking, jogging, biking, aerobics and group indoor cycling to name a few. Strength training is lifting weights in a repetitive movement to achieve muscle hypertrophy.
Effects
The effects of exercise are plentiful. Regular exercise works to: aid in weight loss and weight management, lower cholesterol, lower blood pressure, strengthen the heart and lungs, reduce coronary heart disease factors, decrease depression, decrease anxiety, improve feelings of well-being, combat osteoporosis, control non-insulin diabetes and lower heart rate.
Warning
When starting a new exercise program, a visit to a physician is recommended. When risk factors such as high blood pressure, high cholesterol, diabetes or heart problems exist it is advisable to be under the care of a physician. A physician will help to monitor progress and address any health concerns, giving specific recommendations to patients exhibiting these and other risk factors.
References
- ACSM: Physical Activity & Public Health Guidelines
- American Heart Association: Population-Based Prevention of Obesity
- "ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
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