Get Moving: The Latest ACSM Guidelines on Exercise and Strength Training!

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Huge news in the research world! The American College of Sports Medicine (ACSM) has just released its updated guidelines for exercise and strength training and they're packed with exciting changes. This is the first update in 17 years, so it's a big one.

Don't worry though! Instead of making you read the full document, we've put together a snapshot of the key highlights!

🌟 Key Recommendations: What You Need to Know

1. Frequency is Key!

  • Aim for 150 minutes of moderate-intensity exercise each week (think brisk walking or a dance class).

  • Feeling adventurous? Go for 75 minutes of vigorous-intensity workouts like running or kickboxing.

  • Don't forget strength training, at least two days a week for those muscles!

2. Intensity Matters

  • Moderate-intensity is great, but don't shy away from pushing your limits.

  • For strength training, lift weights that challenge you. 8-12 reps is a great target.

3. Duration Counts

  • Aim for 30-60 minutes per aerobic session.

  • For strength training: 1-3 sets of 8-12 reps for each major muscle group.

4. Mix It Up!

Incorporate aerobic, resistance, flexibility, and balance exercises into your routine. Variety is the spice of life and of effective training!

5. Progress at Your Own Pace

Gradually increase intensity, duration, and frequency. Listen to your body and adjust accordingly.

🔄 What's Changed Since 2009?

  • Strength Training Takes Centre Stage. It's now recommended for everyone, not just gym enthusiasts.

  • Flexibility and Balance are Essential - especially important as we age.

  • Personalised Programs - cookie-cutter approaches are out. Tailored plans are in.

  • Intensity is now more clearly defined - no more guessing whether your workout is 'moderate' or 'vigorous'.

  • Mental Health Matters - exercise is officially recognised for its brain benefits, not just physical ones.

🎯 Conclusion: Let's Get Moving!

If you need help designing a workout plan that aligns with your rehab goals and the new guidelines, we're here for it. Book a session with us and let's build something that works for you.