LeMond RevMaster Pro - Manual (Page 18)

18
eXeRcise PRinciPLes *
The American College of Sports Medicine has developed a position paper concerning exercise programs
for healthy adults and the need for guidelines. The following recommendations concern the quantity
and quality of (exercise) training for developing and maintaining cardiovascular fitness in a healthy
adult:
Frequency 3 to 5 days per week •
Intensity 50% - 85% of maximum oxygen uptake (VO2 max) •
Duration 20 to 60 minutes of continuous aerobic activity •
Mode of Activity Any activity that uses the large muscle groups, that can be maintained •
continuously, and is rhythmical and aerobic in nature.
Rate of Progression Initial Conditioning: - 4 to 6 weeks; low end intensity (40% - 60% VO2 •
max); low end duration (15 to 20 minutes).
Improvement Stage: - 6 weeks to 6 months; moderate intensity; moder-
ate duration.
Maintenance Stage: - 6 months plus; moderate to high intensity; moder-
ate to high duration.
*Note: Some of the material contained in this section is adapted from The StairMaster® Fitness
Handbook 2nd Ed., James A Peterson, and Cedric X. Bryant (editors), Sagamore Publish-
ing, 1995.
GENERAL EXERCISE GUIDELINES