EXERCISE RECOMMENDATIONS for Health and Fitness

ACSM (Am. College of Sports Medicine)  &  AHA (Am. Heart Assoc)

Aerobic Exercise: A minimum of 150 minutes per week at a moderate (conversational) level.  These minutes would ideally include 90 minutes per week of exercise at a vigorous level  (sweat inducing).  Moderate level activities can be accumulated in 10 min blocks; the target for vigorous level exercise is 30 minute blocks.

Muscle Strengthening: 2 days/week with 8 – 12 repetitions of 8 to 10 major muscles  (10 repetition maximum or what you can lift with the targeted muscle 10X)

Child: 60 minutes of accumulated active play per day with a combination of vigorous, lower level activity, enjoyment, and rest to develop a pattern that can be continued into and throughout adulthood

http://www.ncpad.org/myncpad/ personalized tools and resources to help you meet your goals and track your progress at your own pace

ACSM Guidelines: One can expect to see some strength gains with as little as 1 set of 8 to 12 repetitions 2x per week!