American College of Sports medicine offers suggestions for an effective 7 minute workout

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American College of Sports medicine offers suggestions for an effective 7 minute workout. What is the best workout? Is reading about the four minute abdominals helpful? P90x?, your local gym? Time for many of us is a limited commodity, which is why sharing this new article in the American College of Sports Medicine can help. Which exercises give you the best benefit in the limited time you can give to it? Check the article out here


Klika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT


At the Human Performance Institute, Division of Wellness and Prevention, Inc., in Orlando, FL, our clients are high-performing professionals from a variety of industries. These men and women face incessant demands on their time, along with the pressure to perform at high levels and balance their careers and personal lives.

From our work with elite performers, we have learned that managing energy is the key to sustaining high performance. However, when facing seemingly infinite demands, one's ability to manage and expand physical energy can be severely compromised. This can result in persistent fatigue (physical, but also emotional and mental) and a growing level of disengagement with one's career, family, friends, and personal well-being, which can ultimately lead to performance failure.

Regular aerobic and resistance training are two of the strategies we suggest to help individuals manage and expand their physical energy, prevent fatigue, and sustain engagement in those things that really matter to them. For either of these exercise strategies to be practical and applicable to the time-constrained client, they must be safe, effective, and efficient. As many of our clients travel frequently, the program also must be able to be performed anywhere, without special equipment.

Traditionally, resistance training often is performed separately from aerobic training — typically on two or three nonconsecutive days each week. The American College of Sports Medicine (ACSM) recommends 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant. Two to three minutes of rest is recommended between exercise sets to allow for proper recovery. Two to four sets are recommended for each muscle group (3).

Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake, V˙O2max) for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90% V˙O2max) for 20 to 60 minutes per session (3).

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