What constitutes Exercise?
Exercise is a single acute bout of bodily exertion or muscular activity that requires an expenditure of energy above resting level and generally results in voluntary movement.(Plowman et al.)
Exercise is generally planned and structured to improve or maintain physical fitness; exercise differs from physical activity, which usually connotates movement designed to sustain daily living or recreation. Bearing this in mind, what kind of exercise is right for you; or, are you better off focusing on a mixture of physical activity and exercise?
The American College of Sports Medicine (ACSM) recommends 3 to 5 days a week of cardiorespiratory exercise (running, walking, biking, etc.), 2 to 3 days/week of resistance training (lifting free weights, machines, bands, etc.), and a minimum of 2 to 3 days/week of flexibility training (ideally 5 to 7 days/wk).
Within those specific areas:
Cardiorespiratory should be 20-60 minutes in duration and involve large muscle groups in a dynamic (moving) activity.
Resistance training: 1-2 sets of 3 to 20 repetitions of 8 to 10 exercises including all major muscle groups (i.e. Chest, Back, Shoulders, Arms, Legs, Core).
Flexibility training should address all the major muscle groups as well, lasting approximately 15-30 seconds per stretch; repeated 2-4x per stretch. *Interesting to note though is the emerging research on the benefits of Dynamic stretching versus Static (stationary) stretching, as just described to you. Check out this link to a study abstract published in the Journal of Strength and Conditioning for more information about Static vs. Dynamic and decide for yourself; though, research is shifting previously held notions. (http://www.ncbi.nlm.nih.gov/pubmed/19204571?ordinalpos=13&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum)
After reading the above paragraphs, how do you feel about it? What comes to mind when you read over it? Leave your comments and/or ANY feedback!
Submitted by Al Smith, HAPLab Manager
