Physical Activity

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Prescription for physical activity

The recommendations provided by the American College of Sports Medicine for weight loss and maintenance are as follows:

• Pursue physical activity at least three times a week. Increasing it to four to five times a week is even more beneficial. Spread out the physical activity through the week rather than doing it on three or four consecutive days to decrease the risk of related injuries.
• The target heart rate during physical activity should be 60 to 90% of the maximum heart rate.

To calculate the target heart rate, use the following formula:

1. 220(beats per minute) minus age = maximum heart rate.
2. Maximum heart rate multiplied by the intensity level = target heart rate.

For example, a 50-year old woman exercising at 60% maximum would use the following calculation:

1. 220 - 50 = 170 (maximum heart rate)
2. 170 X 60% = 102 (target heart rate)

This is her target heart rate regardless of the type of physical activity she elects to do.

Physical activity at 60 to 70% of the maximum heart rate can be continued at a safe rate for a long period of time. If an exercise is too strenuous, conversation cannot be carried on during the physical activity (the person is out of breath).

According to the American College of Sports Medicine, physical activity of less than 2 times a week at less than 60% of the maximum heart rate, and for less than 10 minutes per day, does not assist in developing and maintaining fitness. If physical activity is discontinued, the fitness benefits are completely lost. Within 2 to 3 weeks the level of fitness is reduced, and within 3 to 8 months it is completely lost, and the person has to restart again.

Twenty minutes of continuous aerobic activity 3 days per week is recommended for weight loss. Examples of physical activity that are considered aerobic are: walking, running, jogging, hiking, swimming, bike riding, rowing, cross country skiing, and jumping rope.