The American College of Sports Medicine was founded in 1954 and was, as of 2007, the largest exercise science organization in the world, according to its website. The ACSM has made it its mission to "promote and integrate scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life." As a fulfillment of this mission, the ACSM issues research-based guidelines on physical activity and exercise for the general public to use in formulating a physical activity plan.
General Physical Activity Guidelines
The ACSM guidelines for physical activity for adults under 65 recommend moderate-intensity aerobic exercise 30 minutes a day five days a week or vigorous aerobic exercise 20 minutes a day three days a week. Adults should also perform eight to 10 strength-training exercises with eight to 12 repetitions of each twice per week.
For adults 65 or older, the recommendations are for moderate-intensity aerobic exercise 30 minutes a day five days a week or vigorous aerobic exercise 20 minutes a day three days a week. These individuals should perform eight to 10 strength-training exercises with 10 to 15 repetitions of each exercise two to three times per week, and should also consider incorporating balance exercises.
To Prevent Weight Gain
For prevention of weight gain, the ACSM recommends 150 to 250 minutes per week of moderate-intensity physical activity. This equates to approximately 1,200 to 2,000 calories expended per week. To meet this requirement, consider doing 30 minutes of moderate-intensity activities five days per week.
For Weight Loss
The ACSM reports that 150 to 250 minutes per week of moderate-intensity physical activity provides only modest weight loss of between 4 and 6.5 pounds over 12 weeks. Amounts greater than 250 minutes per week, however, may provide clinically significant weight loss, up to 16.5 lbs. over 12 weeks. The ACSM also asserts that most individuals looking to achieve substantial weight loss must also implement energy, or calorie, restriction --- typically through diet. Consult your doctor before beginning any new weight-loss regimen.
For Weight Maintenance After Weight Loss
The most difficult task after losing a substantial amount of weight is keeping the weight off. Although it is understood that physical activity is necessary to keep off weight after weight loss, the ACSM cannot identify a specific amount of exercise needed, because this varies from person to person. It does, however, cite evidence that getting more than 250 minutes per week of moderate-intensity physical activity will prevent regain of weight after weight loss.
References
- American College of Sports Medicine: About Us
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- "Medicine & Science in Sports & Exercise"; Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults; Joseph E. Donnelly, Ed.D., et al.; 2009
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