Training & movement
A · High confidenceHow much and what kind of exercise adults are advised to do
Subject: American College of Sports Medicine position stand. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise
What this means
The ACSM advises at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous cardio. Add resistance training and balance and coordination exercises on 2-3 days per week.
Carol Ewing Garber, Bryan Blissmer, Michael R Deschenes, Barry A Franklin, Michael J Lamonte, I-Min Lee, David C Nieman, David P Swain · 2011 · Medicine & Science in Sports & Exercise
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Recommends ≥150 min/week moderate-intensity aerobic exercise, resistance training for each major muscle group 2-3 days/week, flexibility exercise ≥2 days/week, and — notably for older adults — neuromotor exercise 2-3 days/week to improve balance, agility and reduce fall risk. Deconditioned, older or unfit individuals need lower starting doses and gradual progression.
Who this applies to
Apparently healthy adults of all ages; possibly also people with a chronic condition, after advice from a health professional.
What to keep in mind
These are general recommendations from a professional body. The document states a programme should be adjusted to your habits, health status and goals.
Practical conclusion for REZA
Still the basis behind REZA's prescription for cardio, strength, flexibility and balance training — though its resistance-training component has since been partly superseded by the more recent 2026 ACSM position stand.
View method and source
Methodology
Position stand
Population
Apparently healthy adults of all ages; sections addressing older adults and deconditioned/beginner individuals
Intervention
Aerobic exercise, resistance exercise, flexibility exercise and neuromotor (balance, agility, coordination, proprioceptive) exercise prescriptions
Outcome measures
Cardiorespiratory fitness, muscular strength and endurance, flexibility, neuromotor fitness/functional balance, health outcomes
Limitations
Position stand rather than systematic review; recommendations based on expert interpretation of heterogeneous literature; published 2011 and partly superseded for resistance training by the 2026 ACSM position stand.
Original source
DOI: 10.1249/MSS.0b013e318213fefb · PMID: 21694556
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.