The ACSM recommends 30 minutes of moderate intensity exercise for 5 days per week; or, 20 minutes of more vigorous intensity exercise for 3 days per week. How do I measure whether my activity is moderate intensity exercise vs. vigorous intensity exercise? Maintain intensity via Target Heart Rate Zone.
Moderate Intensity:
50-70% of Max Heart Rate [(220- age)X.50] - [(220-ageX.70]
Ex. 40 year old: 220-40 = 180X.5 = 90; 180X.7 = 126
Target Heart Rate Zone for Moderate intensity = 90-126 beats per minute
Vigorous Intensity:
70-85% of Max Heart Rate [(220- age)X.70] - [(220-ageX.85]
Ex. 40 year old: 220-40 = 180X.7 = 126; 180X.85 = 153
Target Heart Rate Zone for Vigorous intensity = 126-153 beats per minute
Another thing to remember in your exercise program is calories! (1 lb of fat = 3500 calories). The exrx.net website reports that the ACSM recommendation for caloric expenditure from exercise is 1000 calories per week. That equals about 200 calories per session for a 5 time per week frequency or 300 calories per session at a 3 time per week frequency. This will amount to about 1 pound of weight loss from exercise alone per month. (assuming no change in diet)
Reducing caloric intake through diet will only help to increase the amount of weight loss per month. (.5 to 2 pounds per week is considered safe weight loss according to the livestrong article on ACSM recommendations for weight loss). To estimate the amount of calories burned for a particular activity you can access an activity calculator from the link below.
Activity Calculator: How many calories burned per activity
http://www.exrx.net/Calculators/Calories.html
Reference:
http://www.exrx.net/Aerobic/AerobicGoals.html
http://www.cdc.gov/physicalactivity/everyone/measuring/heartrate.html
http://www.livestrong.com/article/379522-acsm-exercise-weight-loss-guideline/
http://www.livestrong.com/article/405335-what-is-the-acsm-optimum-rate-to-lose-weight-per-pounds-per-week/
http://www.acsm.org/docs/brochures/selecting-and-effectively-using-a-walking-program.pdf
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