Updated Exercise Guidelines by American College of Sports Medicine (ACSM)

ACSM recently updated it's 1998 version of Exercise Guidelines. This post is trying to give you an overview of ACSM's current position regarding exercise quantity and quality.

 1. Health Benefits of Cardiorespiratory-, Strength and Resistance-, Flexibility- and Neuromotor Training

• reducing the risk of developing cardio-vascular disease
• improving insulin sensitivity
• improving cholesterol values, elevating HDL-
• reducing blood pressure values in hypertensive individuals
• enhancing mental outlook - improving mood disorders
• improving body-composition/weight-management
• preventing, improving or reversing osteoporosis/osteopinea
• preventing or improving osteoarthritis
• reducing risk of falling
• reducing risk for diabetes type 2 and metabolic syndrome
• reducing risk of stroke as well as breast and colon cancer

Overall it can be said that regular exercising not only decreases a persons risk of developing diseases that can significantly reduce his/her quality of life, but that it leads to increased levels of well-being.


2. Cardiorespiratory Training Guidelines (for apparently healthy adults)

• The ACSM recommends to train 3-5 days per week at moderate (Rate of Perceived Exertion (RPE) Scale: 12-13) to vigorous (RPE: 14-17) intensity levels.  This can be done on 5 days/week at moderate levels, 3 days at vigorous intensity, or 3-5 days at a combination of both levels. Moderate exercise levels should be performed for 30-60 minutes, vigorous exercise intensity should be performed for 20-60 minutes. These exercise sessions can be continuous or be broken up into multiple sessions during the same day. The cardiorespiratory training should be done purposeful and rhythmic involving all major muscle groups of the body. The training program should be gradually progressing in intensity, duration of each session, and frequency until set goals are achieved.

3. Strength Training Guidelines (for apparently healthy adults)

• The ACSM recommends to strengthen all major muscle groups 2-3 days per week with 48 hour rest intervals. The prescribed intensity depends on age, experience, and goals. In order to increase strength very light to light loads are recommended for novice older adult and novice sedentary adult exercisers. (40-50% of one Repetition Maximum)  moderate to hard loads (60-70% of 1-RM) are suggested for novice or intermediate adult exercisers and hard to very hard loads (80-100%of 1-RM) are reserved for experienced weight lifters. If trying to improve strength endurance light to moderate loads are recommended. For power training extremely light to light loads are suggested for older adults. Strength training is prescribed in repetitions, sets and rest. 10-15 repetitions and single sets to increase strength in novice and older adult exercisers. 8-12 repetitions and 2-4 sets to increase strength and power in most adults. 15-20 repetitions and 2 or more sets to improve muscular endurance. Each set should be followed by 2-3 minutes of rest.

4. Flexibility/Stretching Exercise Guidelines

• ACSM recommends to stretch all major muscle groups at least 2-3 days per week, with greater improvements being achieved through daily stretches. The stretch should be done in a static fashion to the point of light discomfort or a feeling of tightness in the muscle being stretched. Stretches should be held statically for 30-60 seconds for older adults and 10-30 seconds for most adults. Repeat each stretch 2-4 times per muscle for a total of 60 seconds per target muscle group.

5. Neuromotor Exercise Guidelines

• Neuromotor exercises are geared to improve balance, coordination, agility and gait and are therefore extremely beneficial especially for the older adult to prevent falls and maintain physical independence. ACSM recommends the inclusion of such types of exercises in the work-out routines on at least 2-3 days per week for 20-30 minutes. There are no known recommendations yet on intensity and volume. Keep in mind that more complex and difficult balance- and coordination exercises trigger greater heart rate and blood pressure responses.

 6. Comments

• This newly released ACSM statement is the largest evidence based guide (over 400 cited references of publications and studies) to health and fitness professionals in creating individualized exercise and training prescriptions for healthy adults of all ages. It highlights the importance of qualified leadership through well educated fitness professionals and it's positive impact on the exercise experience for all adults, especially the novice adult exerciser. If you have difficulties getting started on your journey to get healthier and improve the quality of your life please consider contacting a Personal Fitness Trainer to help you get on the right track.

À Santé

Hartmut Broring, M.S. Physio Therapy
Founder and President
Back In Form, Inc.

Fitness Tips for Tennis Players

To find out how to prepare for Tennis let’s look at the physical characteristics of the game and determine what attributes of physical performance should be addressed through training. Keep in mind: “we get fit to play a sport not playing a sport to get fit!” Tennis like most racquet sports is characterized by fast explosive movements like jumps and sprints. Recovery time in between points is usually rather short and total playing time varies between 30 and 180 minutes per match. There is a great amount of lateral movement as well as overhead racquet movement. Both movements carry an elevated risk for injury. A tennis player has to focus in his/her training therefore on a multitude of goals. Good muscular strength and flexibility help with injury prevention and explosive movement. Coordination and balance are important while chasing the ball with multidirectional runs. Anaerobic and aerobic capacity need to be trained parallel due to the stress placed on both energy systems with each point and the total length of the game.

Power and Explosiveness:
These anaerobe qualities can be trained in many different ways. I usually have my athletes go through sprint and plyometric drills and emphasize multi directional/planar exercises. I prefer to take the player off the court as much as possible in order to prevent overuse injuries due to the hard surface. Shuttle sprints over short distances, North, South East & West (forward sprints, lateral quick steps, reverse sprints), or Reaction Sprints (a partner throws a tennis ball over the athletes head, he turns sees the ball and retrieves it by sprint) are great ways of improving the sprint qualities and reaction time of tennis players. In addition I use medicine balls, reaction balls, agility ladders, elastic resistance, parachutes, hurdles, BOSU® and Plyometric Boxes to improve lower extremity power.

Muscular Strength
Tennis specific strength training should focus on balance and joint/core stability. That means you should avoid focusing on muscles of either front OR back of the body but rather engage in a work-out treating all muscle groups as equally important. In athletic performance training I prefer multi joint exercises over single joint exercises (typical for Body Building) as they are a better way of preventing muscular imbalances. I also introduce different plains of motion into exercises in order to emphasize joint stabilization in a multitude of directions. A few examples.: Forehand-Backhand Lunges; Chest Flys and Reverse Flys with multi directional lunges using elastic resistance or cable; Snatch, Cling and Jerk using moderate workloads; Medicine Ball Throws.
In addition I like to introduce my tennis players to a variety of exercises that help with overuse injury prevention. Exercises to stabilize the shoulder and prevent rotator cuff injuries such as internal/external shoulder rotation and “empty the can exercise”. Exercises to reduce lateral epicondylitis (aka tennis elbow) include wrist flexor/extensor stretches and strengthening of same muscle groups.

Flexibility:
Range of motion (ROM) is for a tennis player as vital as it is for most other athletes. A decrease in ROM due to tight muscles and tendons prohibits accurate biomechanics, diminishes your technique and reduces the accuracy and force with which you are hitting the ball. It furthermore leads to an increase in wear and tear on joints and muscles and therefore more time on the injury reserve list. Use dynamic stretching before your games in order to increase blood flow to the area and static stretching after your game to restore proper muscles length! Muscles groups in desperate need for stretching are hamstrings, quadriceps and gastrocnemius as well as pectoralis, rhomboids, trapezes and triceps.
I hope you find these tips helpful and wish you a lifetime of great tennis!

A Santé,
Hartmut Broring – M.S. Exercise Therapy

Los Gatos Rec Department "55 Plus" offers Back In Form classes

BACK IN FORM has joined forces with the Los Gatos Recreation Department and their "55 Plus" program. Starting this fall we will start offering two classes, "Balance and Fall Prevention" and "Yogilates". For more information see links below. These classes are available for all ages but geared towards the mature adult. Los Gatos residency is not required. If you have a relative, friend, neighbor or colleague that could benefit from participation in these classes please pass the info along. As always, thank you for your friendship and support.

In good health, Hartmut Broring

Links to the LG Rec Fall Catalog:
"Yogilates": http://www.caseyprinting.com/lgsfall11/index.html#/54/
"Balance and Fall Prevention": http://www.caseyprinting.com/lgsfall11/index.html#/52/

Summer Round-Up

Dear Friends,

Each year during the summer time Back In Form is asking friends, colleagues as well as previous and current clients for their help with our "New Client Round-Up".

Our services include:
Personal Fitness Training
Rehab Exercises (Neurology, Orthopedics, Internal Medicine)
Fitness for Seniors (any level, fit to frail or healthy to ill)
Yoga
Pilates
Massage Therapy
Variety of Fitness Classes
Brown Bag Lectures

We offer our services to private individuals as well as companies and residential communities of any size. All services are conveniently offered at the clients home or work-site.

If you know of any friend, neighbor, relative or colleague that could be interested and benefit from our services please pass this information on and claim your reward.

REWARD: $50.00 to the referral source and the new client. Simply have the new client provide your name when signing a contract with BACK IN FORM and we will send you a check for $50.00 in the mail.

Thank you so much for your time and help!

 

Hartmut Broring -- M.S. Exercise Therapy
Founder & President
BACK IN FORM, Inc.
(408) 455-2887

Fitness Tips for Golfers

This article will try to explain the importance of fitness training for Golfers, discuss the elements of a Golf specific training program and offer a few exercises that can make a difference in your game.
Golf is a sport that requires a great deal of athletic abilities such as strength and power, flexibility, coordination, balance and endurance. The golf game itself does not provide enough of a training stimulus to anyone of these areas to significantly improve those abilities. To minimize age related fitness losses, to maintain or improve physical fitness a golf player has to participate in a physical fitness program off the course!
Why does a golf player need strength, flexibility etc.? The golf swing is a very complex movement requiring the use of a great number of muscles that takes coordination from both sides of the body to ensure a smooth motion and to secure the body’s position throughout the whole swing. Only an optimal conditioned body allows the golfer to use those muscle groups involved to create a fluid, consistent and powerful swing. A well conditioned body will further more reduce the risk for musculoskeletal injuries. Strength and power combined with good flexibility and greater range of motion translates to greater club-head speed, greater distance and more accuracy. Endurance means less fatigue which helps the player to stay focused throughout his whole game and make difficult puts even on the back nine!
When designing a training plan for golfers I usually divide the process into three phases.

• Off-Season: General conditioning including resistance training, stretching and aerobic cardio-vascular training.
• Pre-Season: Sport specific training, transferring the generally improved physical condition to build golf specific fitness
• In-Season: Maintenance, working on different skills at lower intensity to preserve energy and keep fitness peak level.

Golf is a sport utilizing upper extremity, torso and lower extremity strength and flexibility and that should reflect in your choice of exercises. Whatever you do, do not simulate your golf swing while strength training. Using free weights while going through the swing motion will only ruining your mechanics!
Recommended Strength/Resistance Training:
3 days per week 2 sets of 12-15 repetitions, moderate workloads
I suggest you start with multi joint exercises progressing to single joint exercises such as:

• Leg Extremity Exercises: Squat, Lunge, Leg Press, Leg Curl, Leg Extension, Heel Raises
• Upper Body Exercises: Chest Press, Push Up, Bent Over Row, Upright Row, Military Press, Lateral Deltoid Raises, External/Internal Shoulder Rotation
• Torso Strength Exercises: Abs Crunch, Oblique Crunch, Back Extension

Recommended Flexibility Training:
3 days per week

• Upper Extremities: Deltoid Stretch, Triceps Stretch, Rhomboids Stretch, Wrist Flexor/Wrist Extensor Stretches
• Lower Extremities: Hamstring Stretch, Quadriceps Stretch, Piriformis / Hip Oblique Stretch,
• Torso Stretches: Trunk Rotation Stretch, Quadratus Lumborum Stretch, Lateral Trunk Stretch

Recommended Aerobic Training:
3-4 days per week

• Intensity: 65-75% of Maximum Heart Rate
• Duration: 20-30 Minutes
• Treadmill walking/jogging, stationary cycling, stair climbing etc.

Please be advised to check with your physician before starting any exercise program. Use good common sense and caution while exercising. I hope this handful of exercises will help you to improve your game, reduce your risk for injury and ensure a lifetime of fun on the course!
A Santé,

Hartmut Broring – M.S. Exercise Therapy

TNT Update

Dear Friends,

it's been a while since I mailed my last update. The last 6 weeks where a very mixed bag of training. As the weather turned cold and rainy a few weeks back I reduced my time on the bike and took care of other aspects of fitness by hitting the gym and work on core stability and plyometrics to improve leg power. In addition I spoiled myself with the occasional massage. The last couple of weeks the sun has put me back on the bike and road entering into the final weeks of preparation for the Lake Tahoe 100 mile race. My rides during the week are usually short and highly intensive while I use the weekends to build endurance.  Will touch base with all of you in a couple of weeks.

I am raising funds for The Leukemia & Lymphoma Society (LLS) as a participant in their Team In Training program and I'm asking you to help by making a donation to my fundraising campaign.
  
   Please use the link in this email to donate online quickly and securely plus learn more about my progress.  You will receive a confirmation of your donation by email and I will be notified as soon as you make your donation.
  
   http://pages.teamintraining.org/sj/ambbr11/hbroring
  
   Each donation helps accelerate finding a cure for leukemia, lymphoma and myeloma. Nearly 958,000 Americans are battling these blood cancers.  I am hoping that my participation in Team In Training will help bring them hope and support.
  
   On behalf of The Leukemia & Lymphoma Society, thank you very much for your support.  I greatly appreciate your generosity.
  
   Thank you,
  
   Hartmut Broring
  
   P.S. I would appreciate it if you would forward this email to as many people as you can to encourage them to donate as well. Thanks again.

Too busy to stay healthy!?

This months health tip focuses on the most popular and common reason why all good intentions to make health and fitness a priority fail.
“I just don’t have enough time!”
Are you really that busy that your health has to take a back seat? Is it really impossible to make some time available and fit fitness in? I hope that our tip of the months will help you ease into a schedule that balances time spent on yourself and everyday chores in a way that improves the way you look and feel.
Before starting to make changes to your current life style assess realistically the time you need to spend on fitness per day, week or month. The next step is going to set your priorities. Take out a sheet of paper and list on the left side of the page the 10 most important things in your life (family, friends, health, financial security etc.), number 1 being the most important item.

List #1: 10 most important things in my life
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

Now continue to add a second list on the right side of the page which details items you spend the most time on every day (work, commute, shopping, cleaning etc.). Again number 1 being the item you spend the most time on.

List #2: Top 10 ways of spending daily time
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

At this time compare the two sides of the page and find out whether you spent most of your time in accordance with your priorities or if time spent and priorities are misaligned. I am not suggesting that you can avoid wasting time all together but I do believe you can make some changes that will help you to safe time for a personal fitness and health improvement program.
Making your own health and fitness a top priority will not only improve the way you feel but also help you address all the other important items on list number 1 with more energy and greater ease leaving even more time for yourself and those you love.
In good health,
Hartmut Broring