The Science of Aging Part 3

The following guidelines for exercise are based on the American College of Sports Medicine (ACSM):

• Aerobic Training: 
  
  • Frequency: 3-7 days per week
  • Intensity: Moderate to vigorous
  • Time: 20-60 minutes per session
  • Examples: walking, biking, swimming
• Resistance Training:
  
  • Frequency: 2-3 days per week
  • Intensity: 1-3 sets, 8-12 reps, 70-80% 1 RM
  • Time: 1-3 minutes rest
  • Examples: lifting weights like dumbbells or barbells 
• Power Training:
  
  • Frequency: 2-3 days per week
  • Intensity: 1-3 sets, 8-12 reps, 40-60% 1 RM
  • Time: 1-2 minutes between sets
  • Examples: similar to weight training but with more explosive movements. Often olympic lifts—like a power clean—are more associated with power training. 
  • Note: Focus on the concentric phase—concentric contraction occurs, for example, during the upward thrust in the bench press or squat, while eccentric contraction occurs during the downward phase.
• Balance Training:
  
  • Frequency: 1-7 days per week
  • Intensity: 1-2 sets, 4-10 different exercises
  • Time: 30-60 second bouts 

Whether you're a seasoned fitness enthusiast or just beginning your wellness voyage, ACSM's guidelines offer a simple guide to a healthier, more active lifestyle.

Check back for more posts on the aging process and how we can combat it.