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Table 2 Components of fitness programs and physical activity

From: Best practices for physical activity programs and behavior counseling in older adult populations

 

Lifestyle

Endurance1

Strength

Flexibility

Balance

Frequency (days/week)

5–7

5–7

2 or 3

2–3

1–7

Intensity

Moderate

12–14 RPE‘somewhat hard’40 to 60%Estimated HRmax

Resistance to movement that overloads withgreater resistance have agreater effect

To point of resistance or mild discomfort

Progress difficulty by decreasing the support as competence increases

Volume

Accumulate at least 30 min in bouts of 10 min or longer

At least 30 min

Two to three sets; 10–12 repetitions; four upper (biceps, shoulder flexion, chest press, and back row) and four lower body (hamstrings, quadriceps, leg press, and calves)

10 to 30 s progressing longer if desired. Repeat three to four times for each stretch. Areas to include, e.g., chest, neck ROM, hamstrings, quadriceps and hip flexors, calf soleus and gastrocnemius, hands, and triceps

Dynamic, focus on mobility. Static, focus on one leg stance. Four to 10 different exercises are available

Special instructions

Incorporated into or added to the endurance volume for long-term adherence

Weight-bearingen couraged.Increase duration (up to or above 30 min) before increasing intensity up to moderate

Sets separated by 1 min; sessions separated by 1 day. Options: free weights, machines, elastic resistance bands, and calisthenics

No bouncing; PNF technique; incorporate into lifestyle, e.g., gardening and putting away dishes in high and low shelves

Incorporate into lifestyle, e.g., balance exercise while standing in line, performing other tasks; environmental safety important

  1. HR Heart rate, ROM range of motion, PNF progressive neuromuscular facilitation, RM repetition maximum, RPE rate of perceived exertion
  2. 1For selected older adults for whom vigorous exercise is appropriate and desired, the guideline for vigorous activity is at least 20 min three times/week [30]