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Showing posts from January 19, 2014


by Mike Hupertz 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 website reports that the ACSM recommendation for caloric expenditure from exercise is 1000 calories per week. That equals about 200 calorie