According to updated physical activity guidelines released in August by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA), all healthy adults ages 18 to 65 years need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week. The original 1995 document specified “most, preferably all days per week” as the recommended frequency while the new recommendation identifies five days per week as the recommended minimum.

The guidelines further state that adults will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week.  It is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in willful fatigue.

The new recommendation emphasizes the important fact that physical activity above the recommended minimum amount provides even greater health benefits. The point of maximum benefit for most health benefits has not been established but likely varies with genetic endowment, age, sex, health status, body composition and other factors.  Exceeding the minimum recommendation further reduces the risk of inactivity-related chronic disease.  Although the dose-response relation was acknowledged in the 1995 report this fact is now explicit.

Answer to fit I.Q.:  ACSM & AHA recommend adults do A or  B  in addition to C.