True Manufacturing Company ES9.0 - Manual (Page 87)

ES9.0 Recumbent Bike Owner’s Guide
87
Appendix D
In 1998, the American College of Sports Medicine
completed their most important position stand, titled, “The
recommended quantity and quality of exercise for developing
and maintaining cardiorespiratory and muscular fitness in
healthy adults.” The ACSM is recognized as the premier
authority in this area, so this document describes the current
consensus among exercise physiologists and coaches.
(Also note that the ACSM is a fairly conservative body, so
they only make recommendations when there are compelling
reasons.)
The following is a summary of the document. The full
document can be found on the ACSM’s journal’s website:
<http://ipsapp006.lwwonline.com/content/
getfile/2320/20/1050/fulltext.htm>
The variables of frequency, intensity, and duration of exercise
quantify the degree of overload stimulus in an exercise
program. In general, the greater the stimulus the greater the
training effect. All three types of exercise (cardiovascular,
resistance, and flexibility) should be included in a training
program.
Cardiovascular training is especially sensitive to frequency
and intensity; the minimums for developing and maintaining
fitness are at least ten minutes per day at a minimum of 50%
VO
2
max at least two days per week. Proper warmup and
cooldown, including flexibility, are recommended.
Introduction