The American College of Sports Medicine (ACSM), an association of sports medicine, exercise science and health and fitness professionals, regularly releases research of importance to personal trainers and other industry workers. Show
In 2011 it published a position stand on neuromotor exercise training, explaining what it is and the potential benefits.* This included the following summary: “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.” Personal trainers who are already recommending aerobic activity, resistance training and flexibility exercises should now additionally consider incorporating neuromotor exercise training into their clients’ fitness programmes. Interested in becoming a personal traineror sports massage therapist?Leave your details below and a member of the
Declaration * I agree to receive marketing communication which can be unsubscribed from at any time. Privacy Policy | Terms and Conditions In 2011, the American College of Sports Medicine, or ACSM, released a report recommending American adults engage in at least 150 minutes of moderate-intensity exercise each week. ACSM based the report on epidemiological studies, clinical trials, meta-analyses, evidence-based guidelines, consensus statements and scientific reviews published between 1998 and 2010. Exercise recommendations were broken down into four categories: cardiovascular, resistance, flexibility and neuromotor. While these guidelines represent generalized recommendations, you should always consult your doctor before beginning a new exercise program to determine the best fitness prescription for you. Cardiovascular ExerciseAdults need at least 150 minutes of cardiovascular exercise each week. According to the guidelines, moderate or intense levels of exercise can be used to meet the cardiovascular recommendations. Moderate exercise, like brisk walking or biking, pushes you to 65 percent of your VO2 max, while intense exercise, like running or raquetball, pushes you to at least 80 percent. VO2 max is the maximum amount of oxygen your body is able to uptake and use during exercise. The guidelines suggest that interval training may be a more effective way to improve cardiovascular fitness than steady-state exercise. Regular cardiovascular exercise can improve hypertension, glucose tolerance, insulin resistance and body inflammation. Resistance TrainingThe resistance guidelines suggest you exercise each major muscle group two to three days a week, using free weights, machines, stacked weights, pneumatic resistance or resistance bands. Two to four sets of eight to 12 reps at 60 to 70 percent of the one-rep max can help most people gain significant strength. ACSM suggests rest intervals of two to three minutes for optimal effectiveness. You should give muscle groups 48 to 72 hours of recovery before training them again. These ACSM recommendations are for those seeking general or overall fitness. For those seeking maximal strength or hypertrophy, the ACSM suggests following the guidelines prescribed in its "Progression Models in Resistance Training for Healthy Adults." Flexibility ExerciseAdults can improve joint range of motion by engaging in flexibility exercises two to three days a week. Each stretch should be held for 10 to 30 seconds and repeated two to four times. Proprioceptive neuromuscular facilitation, or PNF, and static stretching provide the greatest flexibility gains. PNF involves contracting a muscle, then relaxing and stretching it. Static stretching involves stretching a muscle and holding the position for 10 to 30 seconds. It's best to do flexibility exercises after you have warmed up your muscles with light exercise. Neuromotor ExerciseAdults should perform neuromotor exercises, or functional fitness, to improve physical function and prevent falls, especially important in the elderly. These types of exercises -- tai chi and yoga are two examples -- incorporate motor skills, including balance, agility and coordination. The guidelines note that because significant studies have not assessed how often and how long you would need to practice to gain benefits from neuromotor exercises, absolute recommendations can't yet be made. Studies do seem to indicate that sessions of 20 to 30 minutes done two to three days per week can result in an increase in balance and neuromuscular control. References Resources Writer Bio Jessica Bell has been working in the health and fitness industry since 2002. She has served as a personal trainer and group fitness instructor. Bell holds an M.A. in communications and a B.A. in English. How often is neuromotor training exercise recommended?Neuromotor. (Sometimes called “functional fitness training”) is recommended for two or three days per week.
What does the ACSM recommend for exercise?ACSM and CDC recommendations state that:
All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.
What types of activities can be used to train neuromotor function?Examples of flexibility/neuromotor exercises include stretching, yoga, tai chi, and other exercises that involve controlled movement or sustained stretching of various muscle groups. Recommendation: 20-30 minutes of training, 2-3 days per week.
For which population is neuromotor exercise recommended as part of the ACSM guidelines?Neuromotor exercise is particularly beneficial for older individuals to help prevent falls. The ACSM recommends that this type of exercise be performed for 20-30 minutes, two or three days per week.
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