Recommended Exercise Programs



The recommended exercise programs by the American College of Sports Medicine and the American Heart Association are based on the Aerobics Center Longitudinal Study which has been running for 27 years. The recommendations are divided between the 18 to 65 age group, and the over 65 age group.

18 To 65 Age Group Workout Plan

Your age group is recommended to follow this workout routine:

  • Do moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week or
  • Do vigorous-intensity aerobic activity for a minimum of 20 minutes on three days each week.

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We can mix combinations of moderate and vigorous-intensity workouts to achieve the recommended level of activity. We can also accumulate bouts of activity that last 10 minutes or more to reach our recommended level of activity.

We are also recommended to do 8 to 10 muscle-strengthening activities on two or more nonconsecutive days each week using the major muscle groups. We should use weights that allow 8 to 12 repetitions of each activity resulting in volitional fatigue. In other words, we keep going until we can not do another repetition.

Over 65 Age Group Workout Plan

Your age group is recommended to follow this workout routine:

  • Do moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week or
  • Do vigorous-intensity aerobic activity for a minimum of 20 minutes on three days each week.

We are recommended to do 8 to 10 muscle-strengthening activities on two or more nonconsecutive days each week using the major muscle groups. We should use weights that allow 10 to 15 repetitions of each activity.

We are recommended to perform activities that maintain or increase flexibility. We should do these activities on at least two days each week for at least 10 minutes each day.

We are recommended to perform workouts that maintain or improve balance.

What Is The Difference Between A Moderate And Vigorous-Intensity Workout?

These terms are relative. What is a moderate activity to one person may be a vigorous activity for someone else.

As a general rule while working out, if we are mildly breathless but can talk with little effort, then we are doing moderate-intensity activity. If we are grasping for breath, feel our heart pounding and have difficulty talking, then we are doing vigorous-intensity activity.

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