Exercise Principles - Stairmaster MOMENTUM C40 Owner's Manual

•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 guidelines. 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
- 2-6 for each stretch
- static, with a major emphasis on the low back and
hamstrings area because of the high prevalence
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
aerobic activity
-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
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-end
2 max
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