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ACSM ISSUES NEW RECOMMENDATIONS ON QUANTITY AND QUALITY OF EXERCISEPosition stand addresses aerobic, resistance, flexibility and neuromotor exercise INDIANAPOLIS – The American College of Sports Medicine (ACSM) has just released new recommendations on the quantity and quality of exercise for adults, definitively answering the age-old question of how much exercise is actually enough.
The position stand, titled "Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise," reflects current scientific evidence on physical activity and includes recommendations on aerobic exercise, strength training and flexibility. Consistent with the 2008 Physical Activity Guidelines for Americans, ACSM’s overall recommendation is for most adults to engage in at least 150 minutes of moderate-intensity exercise each week.
“The scientific evidence we reviewed is indisputable,” said Carol Ewing Garber, Ph.D., FAHA, FACSM, chair of the writing committee. “When it comes to exercise, the benefits far outweigh the risks. A program of regular exercise – beyond activities of daily living – is essential for most adults.”运动的益处远远大于它的风险。实施一项日常活动之外的规律的运动计划对大多数成年人是非常重要的。
The basic recommendations – categorized by cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise – are as follows:
基本的指南——可分为心肺耐力训练，抗阻训练，柔韧性训练，神经控制训练。如下所示：
Cardiorespiratory Exercise 有氧运动 | - Adults should get at least 150 minutes of moderate-intensity exercise per week.
- 成年人应该每周进行最少150分钟的中等体力活动。
- Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
- 可以通过30-60分钟的中等强度的运动达到（每周五天）或20-60分钟大强度训练（每周三天）。
- One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
- 可以一次性完成，但也可以分成小段（每次最少10分钟）都可以只要累计到推荐的运动就可以。
- Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
- 逐渐增加运动的时间按，频率和强度可以减少受伤的风险并且能跟好的坚持下来。
- People unable to meet these minimums can still benefit from some activity.
- 如果达不到最小的推荐量也可以获得益处。
| Resistance Exercise 抗阻力训练 | - Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
- 成年人应该采用各种练习和器材锻炼全身每个大肌肉群2-3次每周。
- Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
- 很轻或者轻强度最适合老年人活之前久坐不动的成年人开始运动时。
- Two to four sets of each exercise will help adults improve strength and power.
- 每个练习2-4组将会帮助成年人增加力量。
- For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
- 每个练习，8-12次可以增加力量，10-15次适合中老年人开始锻炼增加力量，15-20次可以提高肌肉耐力。
- Adults should wait at least 48 hours between resistance training sessions.
- 成年人应该保证每次训练之间休息48个小时。
| Flexibility
Exercise 柔韧性训练 | - Adults should do flexibility exercises at least two or three days each week to improve range of motion.
- 成年人应该每周最少做2-3次的柔软性锻炼来增加关节活动度。
- Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
- 每个拉伸练习应该到紧张或有点不舒服的情况下保持10-30分钟。
- Repeat each stretch two to four times, accumulating 60 seconds per stretch.
- 每个拉伸重复2-4次，每个拉伸累计60s。
- Static, dynamic, ballistic and PNF stretches are all effective.
- 静态，动态，弹震及pnf拉伸都有效果。
- Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.
- 柔韧性练习在肌肉比较热得情况下进行，比如比如在拉伸之前进行轻度的有氧活动或一个热水澡去温暖肌肉。
| Neuromotor Exercise 神经运动练习 | - Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
- 神经控制练习（有时被称为“功能健身训练”）每周2-3次。
- Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
- 训练应该涉及到运动技巧（平衡性，灵活性，协调性，步态练习），本体感受训练和多层面的活动（太极和瑜伽）可以增加老年人的身体功能和预防老年人摔跤。
- 20-30 minutes per day is appropriate for neuromotor exercise.
- 每次锻炼20-30分钟比较合适。
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In addition to outlining basic recommendations and their scientific reasoning, the position stand also clarifies these new points:
除了列出基本的建议和它们的医学依据，指南ahi阐明了以下的新观点：
- Pedometers, step-counting devices used to measure physical activity, are not an accurate measure of exercise quality and should not be used as the sole measure of physical activity.
- 计步器不能准确的记录运动的质量所以不能作为独立的测量体力活动的方法。
- Though exercise protects against heart disease, it is still possible for active adults to develop heart problems. All adults must be able to recognize the warning signs of heart disease, and all health care providers should ask patients about these symptoms.
- 通过运动去预防心脏病的发生，运动的人一样可能会患心脏疾病，所有的成年人都应该了解心脏病的警示信号，医疗服务人员应该询问相应的症状。
- Sedentary behavior – sitting for long periods of time – is distinct from physical activity and has been shown to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary lifestyle.
- 久坐不动的生活习惯——做的时间太久——应该和体力活动区分开，并且显示其自身是一个健康影响因素。达到指南的体力活动并不是有久坐不动组成。
“It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise,” said Garber, who is an associate professor of movement sciences at the Teachers College of Columbia University. “We also need to determine how much time a person spends in sedentary pursuits, like watching television or working on a computer. Health-and-fitness professionals must be concerned with these activities as well.”
”不仅要看一个人每周是否参加足够的体力活动“
“而且要看一个人花多少时间在久坐不动中度过，像看电视或玩电脑。健康和健身服务人员应该同时关心这些活动。
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