New Fitness Recommendations from the U.S. Government and Department of Health and Human Services

Twenty years ago, the International Sports Sciences Association challenged the fitness world with its declaration that Fitness must include three essential components:

* Intelligent dietary choices,

* cardiovascular fitness and--considered radical back in 1988--

* resistance (strength) training.

The ISSA began its work to promote International Fitness by creating a scientific foundation for fitness, at a time when "exercise" was considered at best "cardio"...and no one could decide upon what a healthy "diet" should be. The ISSA has been firm in its recommendations from day one, and on this--our 20th Anniversary--we applaud the new recommendations of the U.S. Department of Health and Human Services, which include muscle strengthening (resistance) activities at a moderate or high-intensity level for all major muscle groups two or more days a week, as part of the new Physical Activity Guidelines for Americans.

These recommendations are the most comprehensive federal recommendations ever for fitness including adults, children, expectant mothers and the physically disabled.

(Previous federal recommendations advised adults to do at least 30 minutes of moderate activity most days of the week for health benefits. They did not include specific muscle-strengthening recommendations.)

Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.

Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.

Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

==**==

To read the full release from the Department of Health and Human Services, click here: http://www.hhs.gov/news/press/2008pres/10/20081007a.html