ACSM Guidelines for Cardiorespiratory Training
- Guidelines are for sedentary, healthy individuals
- Frequency
- At least 5 days per week of moderate intensity
- At least 3 days per week of vigorous intensity
- Combination
- “weekend warrior” – will provide benefits (Cardiorespiratory function – increased Vo2 max, decreased mortality) however, the risk of MSK injury increases and CV events increase
- Intensity
- Moderate
- 40-60%HRR or %V02R
- BORG – 12 to 13
- Vigorous
- 60-90% HRR or %V02R
- BORG – 14 to 17
- Moderate
- Frequency
To calculate intensity using HRR
- Calcular heart rate reserve (HRR) = (MaximumHR (220-age in years) – restingHR))
- Convert desired intensity into a decimal i.e. if you want 80% intensity; 0.8
- Multiply the decimal by HRR i.e. 120×0.8 = 96bpm and 120×0.9 =108bpm
- Determine the target heart rate range by adding in the HR
- Lower limit (96bpm + 60bpm (Resting HR)) = 156bpm
- Upper limit (108bpm + 60bpm (Resting HR)) = 168bpm
- Time (Duration)
- 30-60 min (≥150 min/week) moderate intensity
- 20-60 min (≥ 75 min/week) vigorous intensity
- Combination
- ANY IS BETTER THAN NONE
- Type
- Apply principle of specificity! How will this type of exercise get patients closer to their goals?
- Ensure it’s enjoyable for the individual
- Ensure it’s taxing to the cardiorespiratory system
- Consider patient limitations
- Volume
- volume = frequency x intensity x time of exercise
- Targets:
- >500-1000 MET-min/week
- METs = The amount of oxygen consumed while sitting at rest. 1 MET =3.5mL/kg/min
- MET-min = the number of METs of an activity and the time spent performing that activity
- ~150minutes/week moderate intensity exercise
- >5400-7900 steps/day
- >500-1000 MET-min/week
- Progression
- GRADUAL!!
- Increase time/duration first
Assessment:
- 6MWT, shuttle walk, beep test, V02 testing
Progressing aerobic exercise:
- Manipulate one of frequency, intensity or time
- Aim to achieve >150minutes per week