Aerobic (Cardiovascular Endurance) Exercise Evidence- Based Recommendations Flashcards
F=
Frequency
I=
Intensity
T=
time (duration)
T=
Type (Mode of activity)
V=
Volume (Quantity)
P=
Progression
Frequency
> /= 5dwk of moderate exercise, or >/= 3dwk of vigorous exercise, or a combination of moderate and vigorous exercise on >/=3-5 d*wk is recommended
Intensity
Moderate and/or vigorous intensity is recommended for most adults; Light to moderate intensity exercise may be beneficial in deconditioned individuals
Time
30-60 minday of purposeful moderate exercise, or 20-60 minday of vigorous exercise or a combination of moderate and vigorous exercise per day is recommended for most adults; <20min of exercise per day can be beneficial in previously sedentary individuals
Type
Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature is recommended
Volume
A target volume of >/= 500-1000 MET minwk is recommended; Increasing pedometer step counts by greater than 2000 stepsday to reach a daily step count of >/=7000 steps*day is beneficial; Exercising below these volumes may still be beneficial for individuals unable or unwilling to reach this amount of exercise
Pattern
Exercise may be performed in one continuous session, in one interval session, or in multiple sessions of >/= 10 min to accumulate the desired duration and volume of exercise per day; Exercise bouts of <10 min may yield favorable adaptations in very deconditioned individuals
Progression
A gradual progression of exercise volume by adjusting exercise duration, frequency, and/or intensity is reasonable until the desired exercise goal; (maintenance) is attained; The approach of “start low and go slow” may enhance adherence and reduce risks of musculoskeletal injury and adverse cardiac events
