Exercise Principles - LeMond REvMaster Owner's Manual

•Duration
•Repetitions
•Type

EXERCISE PRINCIPLES*

The American College of Sports Medicine has developed a position paper
concerning exercise programs for healthy adults and the need for guide-
lines. The following recommendations concern the quantity and quality of
(exercise) training for developing and maintaining cardiorespiratory
fitness in a healthy adult:
•Frequency
•Intensity
•Duration
•Mode of Activity
•Rate of Progression
*Note: Some of the material contained in this section is adapted from The
StairMaster Fitness Handbook 2nd Ed., James A Peterson, and
®
Cedric X. Bryant (editors), Sagamore Publishing, 1995.
GENERAL EXERCISE GUIDELINES
- 10-30 seconds for each stretch
- 2-6 for each stretch
- static, with a major emphasis on the low back
and hamstrings area because of the high preva-
lence of low-back pain syndrome in our society.
-3 to 5 days per week
-50% - 85% of maximum oxygen
uptake (VO
-20 to 60 minutes of continuous
aerobicactivity
-Any activity that uses the large
muscle groups, that can be
maintained continuously, and is
rhythmical and aerobic in nature.
-Initial Conditioning - 4 to 6 weeks; low-
end intensity (40% - 60% VO
end duration (15 to 20 minutes).
-Improvement Stage - 6 weeks to 6
months; moderate intensity; moderate
duration.
-Maintenance Stage - 6 months plus;
moderate to high intensity; moderate to
high duration.
)
2 max
); low-
2 max
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