Table 2.
ACSM endurance and resistance training guidelines for healthy and older adults (or persons with certain chronic diseases, including PD patients) and for promoting bone health
| Healthy Adults (1) | Older Adults (2) | Bone Health | |
|---|---|---|---|
| Endurance exercise training |
Moderate‐intensity: ≥30 min × d–1, ≥5 d × wk–1 ➔ ≥150 min × wk–1 Energy expenditure: 3.0 to 5.9 METs Vigorous‐intensity: ≥20 min × d–1, ≥3 d × wk–1 ≥75 min × wk–1 Energy expenditure: ≥6 METs Combination of moderate‐ and vigorous‐intensity: 10 MET × h × wk–1 Weekly recommendation: 1,000 kcal×wk–1 |
≥60% of pretraining VO2max ≥3 d × wk–1 |
Exercise type: a combination of weight‐bearing activities (tennis; stair climbing; jogging, at least intermittently during walking), activities that involve jumping (volleyball, basketball), and resistance exercise that targets all major muscle groups Intensity: moderate to high, in terms of bone‐loading forces Frequency: 3 to 5 times per week Duration: 30 to 60 min × d–1 |
| Resistance exercise training |
Frequency: ≥2 to 3 d × wk–1 Repetitions: 2 to 4 sets per muscle group Rest period between sessions: 48 to 72 hours Muscle strength: Resistance: 60% to 80% of 1 RM (novice and intermediate trainers: 60%–70% of 1 RM) Repetitions: 8 to 12 per set (the needed to induce muscle fatigue, but not exhaustion) Rest intervals: 2 to 3 minutes
Muscle endurance: Resistance: 50% of 1 RM Repetitions: 15 to 25 per set Duration: not more than 2 sets |
Start from: Resistance: 40% to 50% of 1 RM Repetitions: 10 to 20 per set Progress: adopting healthy adults’ regimen
Power development: Resistance: 20% to 50% of 1 RM Repetitions: 8 to 12 repetitions Duration: 3 sets |
Exercise type: weight lifting Frequency: 2 to 3 times per week |