ACSM General Exercise Recommendations
Moderately intense cardio 30 min/day, 5x/week; or vigorously intense cardio
20 min/day, 3x/week and do 8 - 10 strength training exercises of 8 - 12 reps, 2x/week.
~ strength
Seated Rows
Barbell Rows
Lat Pulldowns
Chin Ups
Legs
Barbell Bench Press
Dumbell Bench Press
Chest Press
Shoulder Press
Pulling
Pushing
Pick one exercise for each category (Pushing, Pulling & Legs)
TIP: Choose exercises that use more than one joint.
Health
Progress
Report
Squats
Smith Machine Squats
Leg Press
Lunges
o Write the rep number (Reps) to be performed every workout for 8 weeks.
• Anywhere from 8-12 reps would be a good starting point
o Choose a weight that you can lift for the number of reps chosen
• Every workout or every other on the last set try to get extra reps
• Once you can achieve 2 extra reps you are ready to increase your weight by 5lbs.
• Mark your increase in weight each week (0, 5,10, etc.)
o At the end of eight weeks, add up your increases your Start Weight
to end up with your End Weight.
~ cardio
o RPE (Rating of Perceived Exertion) is a scale base on levels from 6 to 20
6
No
Exertion
9
11
13
Light
Very
Light
15
17
Hard
Somewhat
Hard
Very
Hard
19
20
Extremely
Hard
Maximal
Exertion
o Each week try to use each form of cardio & record the Time & RPE based on your judgment.
o Try to increase your time (5 min) and/or RPE (1 level) every 2 weeks to challenge yourself.
o Moderate Intensity: 12-14, 5x/week; Vigorously Intense: 14-19, 3x/week
~ fruits and vegetables
o Try to eat servings of 2-4 fruits & 3-5 vegetables in a day
(That is ,1-2 cup fruit and 1 ½ to 2 ½ cup vegetables)
• 1 serving of fruits/ vegetables/ 100% fruit/vegetable juice = ½ Cup; 1 Cup for leafy vegetables.
• If you are not used to eating fruits & vegetables, start off slowly and gradually increase
the amount you eat each week.
o It is okay to eat more of one or the other to fulfill the 5-9 fruits and vegetables each day
o Mark down the amount you eat each day
o Eating fruits, especially vegetables in a wide variety of colors is beneficial
• For more info about fruits/vegetables: Visit www.mypyramid.gov