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iDENTiFYiNG YOUR BALANCED FITNESS GOALS
Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion
athlete training for the Olympic Games.
An appropriate warm-up and cool-down, which would also include flexibility exercises, is also
recommended. While many of you will need to train with more mileage and at a greater intensity to race
competitively, the important factor to remember for most people is that if they follow the ACSM guidelines
of physical activity they will attain increased physical and health benefits at the lowest risk. Below isa table
outlining the guidelines (Table 1.1).
The ACSM guidelines, if followed, can result in permanent lifestyle changes for most individuals. The good
news is that, with the right approach, exercising at home can and should be pleasant. Youcan combine strength
training, aerobic exercise and flexibility activities that you enjoy and gain valuable health benefits.
Frequency 2to 3 times/week 3to 6 times/week 3to 6 times/week
Intensity 6-12 reps 60_90%of "easy" max HR
feeling until fatigue
StretchTirne 20-40 minutes 20-60 minutes 10minutes
Type 10exercises any rhythmical 10stretches
activity
! Flexibility
To be in total balance it is important to be flexible. While not part of the ACSM guidelines, flexibility is
important for you to perform tasks that require reaching, twisting and turning your body. Hip flexibility, for
example, is important to preventing lower back pain.
! Exercise and Body Composition
Body composition is an important component of health-related fitness. Good body composition results
from aerobic activity, strength training and proper diet.
Your everyday caloric balance will determine whether you will gain or lose weight from day-to-day. Caloric
balance refers to the difference between the calories you take in from food eaten and caloric expenditure or
the amount of energy you put out in daily activities, work or exercise.
Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than
caloric expenditure. It is a known physiological fact that one pound of fat is equal to 3500 calories of energy.
Though it is predictable that shifts in caloric balance will be accompanied by changes in body weight, how
your body loses weight varies on the various programs you may undertake to lose weight. For example,
low calorie diets cause a substantial loss of water and lean body tissue, such as muscle. In contrast, an
exercise-induced negative caloric balance results in a weight loss of primarily fat stores. If you were to
add a resistant training component to your program, you may also see aslight increase in weight due to
a gain in muscle mass, while an aerobic based program usually results in a maintenance of muscle mass.
While both approaches to weight loss are effective, aerobic activity is found to be very effective because
metabolism stays sustained for longer periods of time and energy. Expenditure is greater with activities
that use large muscle groups such as walking, cycling, cross-county skiing, etc.
Follow these guidelines when engaging in a weight loss program that
combines exercise and caloric restriction:
Ensure that you are consuming at least 1,200 calories per day in a balanced diet. You need to consume
calories for everyday bodily, healthy functions.
• You should not exceed more than a 500 to 1,000 calories per day negative caloric balance, combining both
caloric restriction and exercise. This will result in a gradual weight loss, without a loss of lean body weight
(muscle). You should not lose more than 2 pounds per week on a diet.
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