APPENDIX D
In 1998, the American College of Sports Medicine completed their most important position stand, titled, “The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults.” The ACSM is recognized as the premier authority in this area, so this document describes the current consensus among exercise physiologists and coaches.
(Also note that the ACSM is a fairly conservative body, so they only make recommendations when there are compelling reasons.)
The following is a summary of the document. The full document can be found on the ACSM’s journal’s website:
<http://ipsapp006.lwwonline.com/content/getfile/2320/20/1050/
fulltext.htm>
The variables of frequency, intensity, and duration of exercise quantify the degree of overload stimulus in an exercise program. In general, the greater the stimulus the greater the training effect. All three types of exercise (cardiovascular, resistance, and flexibility) should be included in a training program.
Cardiovascular training is especially sensitive to frequency and intensity; the minimums for developing and maintaining fitness are at least ten minutes per day at a minimum of 50% VO2max at least two days per week. Proper warmup and cooldown, including flexibility, are recommended.
INTRODUCTION
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