Senior ACSM guidelines at a glance:
For those just starting out, begin with 10 min sessions (Zone 2, see next page) and over time, slowly, build up to the following:
Aerobics:
Walk, Swim, Bike, etc.
*150 min a wk = 5-days pr week x 30 min.
* 60-75%HRmax (RPE=moderate intensity).
-or-
*75 min a wk = 3-days pr week x 25 min.
* 75-90%HRmax (RPE=vigorous intensity).
> Click to See and learn to use RPE Intensity Scale.
Strength Training:
Free weights, Machines, Calisthenics
*2x pr Week.
*8-10 Exercises, 8-15 Repetitions.
Flexibility:
*10 Min after every exercise session.
*Hold ea stretch at least 10 sec.
*Deep Breathing while holding.
Balancing:
*10 min as part of ea session.
*Yoga, Tai-Chi, etc.
ACSM in Depth Senior Guidelines (the science behind guidelines) >Hover on ACSM link above, left click. Once on page scroll down to section (1) one “Normal Human Aging”.