What Is The Acsm Recommendation For Cardio Exercise?

Regular cardiovascular exercise, also known as aerobic exercise, is one of the best things you can do to improve your overall health, according to the Harvard School of Public Health. Popular aerobic exercises include brisk walking, running, swimming and cycling, but other activities that increase your heart rate for a period of time can also count. The American College of Sports Medicine, or ACSM, has made recommendations to help you gain maximum benefits from your aerobic exercise workouts.

Frequency

The ACSM recommends aerobic exercise between three and five days a week, depending on the intensity of your exercise sessions. If you typically exercise at a moderate intensity, you should do aerobic exercise approximately five days a week. If your aerobic workout sessions are at a vigorous pace, you can do them three days a week. The ACSM suggests that a combination of moderate and vigorous workouts done between three and five days a week can help you achieve and maintain maximum health and fitness benefits.

Intensity

One way the ACSM defines your workout intensity is by your heart rate. Moderate exercise is defined as 64 percent to 76 percent of your maximum heart rate, and vigorous exercise is defined by the ASCM as 77 percent to 93 percent of your maximal heart rate. You can estimate your maximal heart rate by subtracting your age from 220. You can also multiply your age by 0.67 and subtract the result from 206.9.

Duration

For most adults, the ACSM recommends aerobic exercise sessions that last at least 30 minutes. If you are exercising at a vigorous intensity, your sessions should last 20 to 25 minutes. For weight loss, the ACSM suggests that 60 minutes or more of moderate-intensity aerobic exercise may be necessary. Your aerobic workouts can be done all in one session or in shorter exercise sessions throughout the day, as long as they last at least 10 minutes. These intermittent exercise sessions can provide the same benefits as continuous exercise.

Considerations

Check with your doctor before beginning an exercise program if you have been sedentary or if you have a chronic condition that may affect your ability to safely exercise. Once cleared by your doctor, choose exercises and activities that you enjoy, which can help you stick with an aerobic routine, says the ACSM. Always begin and end your exercise session with a warm-up and a cool-down, and gradually work your way up to the recommended amount of exercise to prevent potential overuse injuries.