ACSM Exercise and Weight Loss Guide
The American College of Sports Medicine (ACSM) regularly publishes position statements outlining its recommendations for exercise, fitness, weight loss, and health. The group's statements are based on current scientific evidence and are widely used by physicians, exercise physiologists, coaches, and trainers to provide patients, athletes, and clients with exercise and weight loss recommendations.
Aerobic exercise
ACSM recommends performing five days or more of moderate-intensity aerobic exercise for 30 to 60 minutes, or at least three days a week for 20 to 60 minutes of vigorous aerobic exercise. You can mix moderate and vigorous exercise throughout the week. Exercise doesn't need to be continuous. You can accumulate the recommended minutes in just 10 minutes and still achieve the same cardiovascular benefits. If you are feeling unwell, gradually increase the volume and intensity levels.
Resistance training
The organization recommends performing resistance training to two or three days per major muscle group per week, such as weightlifting. To increase intensity, choose a resistance that allows for 2 to 4 sets of 8 to 12 repetitions. If your goal is muscle endurance, aim for 2 to 4 sets of 15 to 20 repetitions. As you get stronger, gradually increase the resistance. Rest for 2 to 3 minutes between sets of strength training, and at least 48 hours of recovery between strength training sessions.
Flexibility training
ACSM also recommends performing flexibility training to two or three days per major muscle group per week, although the organization notes that daily stretching can improve flexibility. Both static and dynamic stretching are effective. Because warm muscles are easier to stretch than cold muscles, perform light aerobic activity to warm up before stretching. Hold stretches for 10 to 30 seconds when tight or mildly uncomfortable, and repeat each stretch 2-4 times. ACSM also recommends performing exercises to achieve balance and coordination, such as yoga or tai chi, for 20 to 30 minutes, 2 to 3 days per week.
Weight loss
To prevent weight gain, ACSM recommends performing at least 150 minutes of moderate-intensity aerobic exercise per week. To lose weight and prevent weight gain, you may need up to 250 minutes per week. This exercise volume is equivalent to consuming approximately 1,200 to 2,000 calories per week. However, ACSM emphasizes that exercise alone is not as effective for weight loss as combining exercise with dietary changes. The group recommends resistance training to promote health and increase muscle mass, but note that resistance training alone appears not to be effective for weight loss.
