Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise
Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise
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DOI：
10.1249/mss.0b013e318213fefb
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发表时间：
2011-07-01
影响因子：
4.1
通讯作者：
Swain, David P.
中科院分区：
文献类型：
--
作者：
Garber, Carol Ewing;Blissmer, Bryan;Swain, David P.
本立场表的目的是为那些为所有年龄段的明显健康的成年人提供个性化锻炼建议和处方的专业人士提供指导。这些建议也可能适用于患有某些慢性疾病或残疾的成年人，如果得到健康专业人员的适当评估和建议。本文件取代了1998年美国运动医学院（ACSM）的立场立场，“建议的运动量和质量，以发展和维持呼吸和肌肉的健身，和灵活性，在健康的成年人。“证明运动有益的科学证据是无可争议的，运动的好处远远超过大多数成年人的风险。对于大多数成年人来说，除了日常生活活动之外，还必须有一个包括心肺、抵抗力、柔韧性和神经运动训练在内的定期锻炼计划，以改善和保持身体健康。ACSM建议大多数成年人进行中等强度的心肺运动训练，>= 30 min.d（-1），>= 5 d.wk（-1），总计>= 150 min.wk（-1），高强度心肺运动训练，>= 20 min.d（-1），>= 3 d.wk（-1）（>= 75 min.wk（-1）），或中等强度和剧烈强度运动的组合，以达到>= 500-1000 MET min.wk（-1）的总能量消耗。在2-3 d.wk（-1），成人还应进行每个主要肌肉群的抗阻练习，以及涉及平衡、敏捷和协调的神经运动练习。对于维持关节活动范围至关重要，建议在>= 2 d.wk（-1）完成一系列主要肌肉-肌腱组的柔韧性练习（每次练习共60 s）。锻炼计划应根据个人的习惯性身体活动、身体功能、健康状况、锻炼反应和既定目标进行修改。不能或不愿意达到这里列出的锻炼目标的成年人仍然可以从少于推荐的锻炼量中受益。除了有规律的锻炼之外，通过减少久坐的总时间，以及在久坐活动期间穿插频繁的、短时间的站立和身体活动，即使是在身体活跃的成年人中，也对健康有益。基于行为的锻炼干预，行为改变策略的使用，经验丰富的健身教练的监督，以及愉快和愉快的锻炼可以提高对规定锻炼计划的采用和坚持。对成年人进行关于冠心病的教育和筛查，以及逐渐增加运动强度和运动量，可能会降低运动的风险。当有临床指征时，咨询医学专业人士和CHD诊断性运动试验是有用的，但不建议用于普遍筛查以增强运动的安全性。
The purpose of this Position Stand is to provide guidance to professionals who counsel and prescribe individualized exercise to apparently healthy adults of all ages. These recommendations also may apply to adults with certain chronic diseases or disabilities, when appropriately evaluated and advised by a health professional. This document supersedes the 1998 American College of Sports Medicine (ACSM) Position Stand, "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults." The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults. The ACSM recommends that most adults engage in moderate-intensity cardiorespiratory exercise training for >= 30 min.d(-1) on >= 5 d.wk(-1) for a total of >= 150 min.wk(-1), vigorous-intensity cardiorespiratory exercise training for >= 20 min.d(-1) on >= 3 d.wk(-1) (>= 75 min.wk(-1)), or a combination of moderate-and vigorous-intensity exercise to achieve a total energy expenditure of >= 500-1000 MET min.wk(-1). On 2-3 d.wk(-1), adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on >= 2 d.wk(-1) is recommended. The exercise program should be modified according to an individual's habitual physical activity, physical function, health status, exercise responses, and stated goals. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended. In addition to exercising regularly, there are health benefits in concurrently reducing total time engaged in sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults. Behaviorally based exercise interventions, the use of behavior change strategies, supervision by an experienced fitness instructor, and exercise that is pleasant and enjoyable can improve adoption and adherence to prescribed exercise programs. Educating adults about and screening for signs and symptoms of CHD and gradual progression of exercise intensity and volume may reduce the risks of exercise. Consultations with a medical professional and diagnostic exercise testing for CHD are useful when clinically indicated but are not recommended for universal screening to enhance the safety of exercise.