Cardio-Respiratory Exercise Recommendations: How much ?

   

WHAT IS IT ?

Cardiorespiratory endurance training refers to the ability of an individual to perform large muscle, repetitive, moderate to high intensity exercise for an extended/prolonged period.

GOAL 

To increase heart rate (HR) and respiration to place proper stress on the cardiorespiratory system (i.e heart & lungs).

CARDIORESPIRATORY EXERCISE AND ACTIVITIES

Walking, cycling, aqua-aerobics, dancing, jogging, running, rowing, aerobics, spinning, elliptical trainer, stepping exercises, swimming, skiing, skating, racquet sports, basketball, football/soccer, hiking etc. 

RECOMMENDATIONS OF CARDIORESPIRATORY EXERCISE

- The recommendations(minimum) provided here are for all healthy adults aged 18-65 years 

COMPONENT	Evidence – Based Recommendation
Frequency	≥ 5 days/wk of moderate exercise, or ≥ 3 days/wk of vigorous exercise, or A combination of moderate and vigorous exercise on ≥ 3-5 days/wk
Intensity	Moderate – and/or vigorous intensity exercise for most adults Light to moderate intensity exercise may be beneficial in deconditioned persons
Time	30-60 min/day (150 min/wk) of purposeful moderate exercise, or 20-60 min/day (75 min/wk) of vigorous exercise, or A combination of moderate and vigorous exercise per day for most adults. < 20 min/day (<150 min/wk) of exercise can be beneficial in previously sedentary persons
Type	Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature.
Pattern	1 continuous session/day or in multiple ≥ 10 min sessions to accumulate the desired duration and volume of exercise per day < 10 min per session may yield favorable adaptation in very deconditioned individuals
Progression	Gradual progression of exercise volume by adjusting exercise duration, frequency, and/or intensity until desired exercise goal (maintenance) is attained.

Benefits:

• Decreased risk of premature death from all causes and specifically from heart disease and type 2 diabetes. 
• Reduction in death from all causes
• Increased likelihood of increased habitual activity levels that are also associated with health benefits.

Other points to be noted:

• The session must include a warm-up, the endurance phase, and a cool-down.
• It is important to maintain a proper posture and body alignment while participating in cardiorespiratory training. 
• Progression should be individualized on the basis of the client's initial fitness level, health status, age and individual goals.
• People with known health problems or at risk and older individuals must consult a physician before starting a vigorous intensity program and must be done under the guidance/supervision of a qualified professional.

Source:

 ACSM's Guidelines for Exercise Testing and Prescription, Ninth Edition. & ACSM's Resources for the Personal Trainer, Fourth Edition.