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Physical Activity Recommendations for the Middle Aged Woman

Physical Activity Recommendations for the Middle Aged Woman. Presentation Created by: Jonathan Compton. American College of Sports Medicine. American College of Sports Medicine (ACSM) is the largest sports medicine and exercise science organization in the world.

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Physical Activity Recommendations for the Middle Aged Woman

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  1. Physical Activity Recommendations for the Middle Aged Woman Presentation Created by: Jonathan Compton

  2. American College of Sports Medicine • American College of Sports Medicine (ACSM) is the largest sports medicine and exercise science organization in the world. • The organization dedicates itself to utilizing the latest research to develop practical applications for various populations.

  3. ACSM Resistance Training Recommendations (Thompson, 2009, p. 168) • Large muscle groups should be trained 2-3 times per week • Very light or light intensity is recommended for elderly or individuals who want to begin exercises that were previously sedentary • Intensity can be found by rating perceived exertion • Light intensity feels easy and does not cause you to increase breathing

  4. Sets of Exercises Recommended by ACSM(Thompson, 2009, p. 168) • Two to four sets of each exercise should be completed • Completing this number can help women maintain strength and power

  5. Repetitions of Exercise Recommended by ACSM(Thompson, 2009, p. 168) • 8-12 reps improve strength and power • 10-15 reps improve strength in middle age and older individuals starting exercise*** • 15-20 reps improve muscular endurance • A good goal to start with is 10-15 repetitions to help improve strength.

  6. Rest Periods Between Exercise According to ACSM(Thompson, 2009, p. 168) • 48 hours between resistance training sessions in which the same muscle groups are exercised allows the body enough time to help repair and strengthen itself prior to the next exercise bout.

  7. Reference • Thompson, W. R., Gordon, N. F., Pescatello, L. S., (Eds.). (2009). ACSM’s Guidelines for Exercise Testing and Prescription. (8th ed.). Philedephia, PA: Lippincott Williams & Wilkins

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