Muscular Strength; Cardiovascular Strength; Training Effect - Schwinn Evolution Owner's Manual

Muscular Strength

The new guidelines have added resistance training since the ACSM
recognizes the increasing importance of maintaining strength as a health
benefit as we get older. The rationale for the addition of strength training
to the guidelines is a result of a ten year follow-up study on master runners
(along with other studies). Those who continued to train aerobically without
upper body exercise maintained their body's oxygen transporting capacity
over the years, but lost about 4.5 pounds of lean body mass; those who
included strength training in their program maintained their lean body mass
along with their aerobic capacity after 10 years of aging.
The guidelines also show where consistent resistance training helps
maintain bone and muscle mass as we get older. For women, strength training
(along with the aerobic work) may also protect against post menopausal bone
loss and osteoporosis in their later years.
The guidelines recommend that two strength training sessions per week
should be added to your workout schedule. We recommend three sessions a
week during the off-season and two sessions a week for maintenance during
the in-season. The new ACSM guidelines recommend one set of eight to 12
repetitions of eight to 10 strength exercises of your major muscle groups per
session as the minimum requirement. A complete detailed strength training
program will be outlined in a later section of this book. If weights or other
resistance training devices are not available, add calisthenics to your program.
Cardiovascular Fitness
The new statement, published in 1991, repeats the four recommendations
on duration, intensity, frequency and various modes of aerobic activity, with
slight changes. The duration is now 20 to 60 minutes, versus a minimum of 15
minutes in the past.
Intensity of exercise can be determined by two methods. The first is the
familiar use of target heart rate. The guidelines state that you should aim to
work at 60 to 85 percent of your maximum heart rate (max HR = 220 - your age)
or 50 to 85 percent of your maximal oxygen capacity (determined by doing a
stress test on a bicycle ergometer or treadmill at a medical facility).
Duration is dependent upon the intensity of the activity; for those who like
to work at a lower intensity they should work out longer. Low to moderate
intensity cycling, stepping, walking, or cross-country skiing is best for most
adults, because higher intensity workouts can lead to increased risk of injury
and it is easier to adhere to the exercise routine. Beginners can achieve a
significant training effect from low intensity workouts. If you're already fit
and want to improve, gradually increase your intensity.
The type of activity, once again, should include anything that uses large
muscle groups, and is rhythmical and aerobic in nature, such as cycling or
running. Other activities could include stair climbing, cross-country skiing,
walking, etc. These activities need to be carried out three to five days per week.

Training Effect

Duration, intensity and frequency of training stimulate the aerobic training
effect. Any training done below the ACSM guidelines will not be sufficient
enough to give you the aerobic training effect. If you are exercising more
than the recommendations, it will not significantly increase the aerobic
training effect, though athletes training for competition need to exercise
more to be competitive. It is important to remember not to over do it; your
body needs adequate recovery from a hard workout.
In general, endurance training for fewer than two days per week at less
than 60 percent of maximal heart rate, for fewer than 20 minutes per day, and
without a well-rounded resistance and flexibility program is inadequate for
developing and maintaining fitness in healthy adults. It is just that simple.
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