Exercise Recommendations For Moderately Active People

Physical activity for moderately active people, goals and recommendations

One of the most discussed topics in our modern life, with lots of confusion, is how much and what type of physical activity should be performed for health-related fitness and increased performance benefits. There is no universal solution to this problem, because of its complex essence, and the fact that recommendations and prescriptions differ for individuals depending on their current fitness levels, health condition and desired performance outcomes. Different schemes and routines have to be build and recommended for sedentary people to improve functional living and to reduce risks of some major health problems, another with cardiorespiratory and physical performance improvements in active adults and a hole different matter is the training of professional athletes.

Moderately active people usually maintain good fitness levels, and cardiorespiratory health, with decreased risks of heart diseases, comparing to people who lead a sedentary lifestyle. The desired goals of physically active people are usually: better health status; increased physical performance and respectively cosmetic body changes (improved shape and figure).

General Exercise Recommendations for Moderately Active People

Physical activity goal:
To be more physically active and include regular vigorous fitness workouts.

Health related fitness goal:
To increase levels of physical fitness, to further enhance metabolism and raise the quality of life.

Screening prior to activity (adapted from ACSM guidelines):
If participants meet any of the following conditions, it is recommended to have medical examination and a graded exercise test prior to increasing their fitness levels:
a) Over 40 years of age;
b) Known cardiovascular disease;
c) Any of the following symptoms: pain or discomfort in the chest area; shortness of breath with slight exertion; dizziness; ankle swelling; fast heart rate at rest; leg pain; heart murmur; experiencing unusual fatigue during normal activities.
d) Two or more of the following risk factors: cigarette smoking; high blood pressure; high cholesterol; diabetes; obesity.

Recommended physical activity:
Aerobic activities/exercise
a) Performed 3-5 days a week
b) Calories expenditure: 200-400 calories (kcal) per session (e.g., walk 6 mi, cycle 12 mi, swim 3/4 mi)
c) Intensity: vigorous ? causing sweating, increased breathing, work performed at the range of 60%-90% of maximum heart rate
d) Examples: walking, cycling, cross-country skiing, stepping, etc.
Muscular strength/endurance exercise
a) Performed 2-4 days a week
b) Separate exercises for the major muscle groups
c) First set for each muscle group performed with 8-12 repetitions
d) Full range of motion
e) Adhere to specific recommended techniques

In Conclusion

1. Exercise for flexibility should be done 3-5 days per week.
2. According to recommendations the duration for aerobic exercise is of about 20 minutes performed at vigorous intensity, 3-5 days a week.
3. Muscular strength and endurance training density should be 2-4 times, weekly.

Before and after strength and aerobic exercise, 10 minutes of warm-up and cool-down (that include stretching) are recommended for better results and performance.

Source:
Edward T. Howley, PhD: University of Tennessee at Knoxville, B. Don Franks, PhD: Louisiana State University at Baton Rouge. Health Fitness Instructor?s Handbook THIRD EDITION 1997.

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