Discussion Board

Hi Lani,

I'm sorry if this question has already been asked but I didn't see anything on it.

What is the minimum recommended amount of cardio & resistance training per week?

Thanks!

Hey energy-dad,

I've got just what you're looking for.

Recently on the plant-based fitness expert blog I posted an article regarding a full report on exercise guidelines from the American College of Sports Medicine (ACSM, the gold standard of fitness research) with the latest on exercise guidelines for healthy adults.

The review spans 10 years and over 400 reports.This is impressive in its comprehensiveness. The new paper from ACSM, compiled to update the 1998 document on the same topic, cites over 400 publications from scientific reviews, epidemiological and clinical studies, meta-analyses, consensus statements and evidence-based guidelines.

Here is the full article:

The 4 Pillars of the Ideal Workout Schedule

Lani

I will check this out. Thank you!

Your article said, "aerobic exercise of moderate intensity for 30 to 60 minutes at least 5 x a week,"

Is there a minimum heart rate for "moderate intensity" exercise?

Moderate-intensity exercise (40%-70% of VO2max)

To determine your actual VO2max itself, you would ideally need to perform a VO2max maximal physical exertion test in a controlled setting with sophisticated laboratory equipment. Not practical. Here's a rough calculator you could check out:

http://www.shapesense.com/fitness-exerc ... lator.aspx

Lani

Thank you.

I couldn't figure it out.

I'm 30 yrs old / 137 lbs
My BP (mm/Hg) is 94/66
and my pulse is 64

When I'm on my stationary bike what should my heart rate be?

Thanks for helping me out!

You put your age in the formula box and then start with a heart rate count. It will read out an approx % for you, and you can adjust from there. It's kind of going at it backwards, but can give you a range. Working heart rate is a function of age and fitness, so these are all approximate. They should be adjusted if special health considerations are in order, too.

Perceived exertion is another way to go and is coming back in as a more accurate measure.

http://www.topendsports.com/testing/rpe-scale.htm

Another standard method:

Take your resting heart rate by counting your pulse in your wrist or neck for one minute. Subtract your age from 220. Subtract your resting heart rate. This number is known as your heart rate reserve, or HRR.

Multiply your HRR by .40 and then add your resting heart rate back into the product. This is the low end of your range. Multiply your HRR by 85 percent and add in your resting heart rate for the high end of your range.

For example, a 35-year-old with a resting heart rate of 70:

220-35=185
185-70=115
(115x.4)+70=98
(115x.85)+70=167
Their heart rate training zone would be 98 to 167 beats per minute.


This article might also interest you:

http://www.lanimuelrath.com/exercise/co ... th-cooper/

Lani

"Their heart rate training zone would be 98 to 167 beats per minute."

Is this considered "moderate" exercise?

Also, thanks for that article. According to that article would the above heart rate training zone be considered "cardio"?

Thanks again!

The 167 indicates the high end of the range, so considered high intensity, not moderate. The formula delivers the heart rate training range.

x.40 = low end of range for the example (98)
x.85 = high end of range for the example (167)

Make sense?

Lani

Thank you so much!

The recommendations you sent are to do cardio at least 5 days a week.

Does that mean 6 or 7 times a week is ideal?
Can you do too much cardio?

Energy,

More is not always better. The guidelines are for health measures. You shouldn't work out HARD 7 days a week, but you should move your body every day. Frequency is related to intensity in some ways, so there is individuation there.

I was on the phone this week with Harold Mayer, a leading researcher in interval training. He has been doing research specific to the health vs. fitness measures with interval training and will be publishing with ACSM regarding same.

When it comes to healthy measures, it is really simple - that's why I like the ACSM guide. More fit doesn't necessarily mean healthier, it just means more fit.

Lani

Thank you.

The ACSM says to do moderate exercise at least 5 times a week. Does this mean it's even more healthy to do moderate exercise 7 times a week? or is there no health difference after 5 times a week?

Move the body in some way every day.


Train the body 5 -6 days a week.

If training hard, take one day or more off from that a week - it depends on the individual's health and fitness and how hard they are training. The day off could be active rest. An easy walk and flexibility would be an example.

Lani

What do you recommend for cardio if someone ends up in a place with no exercice equipment, no gym and it's too sunny to be outside for more than 5-10 min.?