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24 Hour Fitness Exercise Guidelines
Sometimes the hardest part of fitness is simply understanding how to get there. That’s why we are proud to introduce the 24 Hour Fitness Exercise Guidelines to provide advice and examples of exercise activities, duration and intensity that might be most appropriate for your age and fitness level, both at and away from the gym.
These guidelines were developed in consultation with Rear Admiral Susan Blumenthal, MD, former U.S. Assistant Surgeon General and national health expert. The recommendations synthesize information from some of the most respected authorities on health and wellness, including the U.S. Department of Health and Human Services, the World Health Organization, the American College of Sports Medicine and the American Heart Association.
At 24 Hour Fitness we know that reaching your fitness goals is not always easy, but we’re here to help you every step of the way!
Consult your doctor before beginning any exercise program. These materials are not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional.
Download the Exercise Guidelines PDF Download the Steps For Success PDF
- Adolescents
(ages 11-17) - Adults
(ages 18-64) - Older Adults
(ages 65 and older) - Pregnant and
Postpartum Women
5-7 Days Per Week
Aerobic activity at either moderate intensity* or vigorous intensity**; with at least 3 days each week of vigorous-intensity** activity.
Activity Examples
Moderate-intensity: Skateboarding, bicycling or walking to school.
Vigorous-intensity: Jumping rope or playing sports (i.e., soccer, basketball or ice/field hockey).
3 Days Per Week
Structured around light resistance, controlled movement and proper technique to minimize risk of injury.
Activity Examples
Muscle-strengthening: gymnastics and rope climbing.
Vigorous-intensity** activity
Increase activity to help lose weight or maintain weight loss.Remember to stretch every time you exercise, or at least 3 times per week. Adolescents and adults with disabilities should work with their health care provider to identify the types and amounts of physical activity appropriate for them. Whenever possible, adolescents and adults with disabilities should meet the physical activity guidelines for their age group or participate in as much activity as their condition allows.
On a scale of 0–10, with 0 equaling inactivity or rest and 10 equaling maximum effort: *moderate-intensity refers to activity that is usually performed at a 5 or 6 level of effort. **vigorous-intensity refers to activity that is usually performed at a 7 or 8 level of effort.
SOURCES
- 2008 Physical Activity Guidelines for Americans, U.S. Department of Health and Human Services. Available at http://www.health.gov/paguidelines/pdf/paguide.pdf
- Physical Activity and Public Health: Updated Recommendations for Adults from the American College of Sports Medicine and the American Heart Association (2007). Available at http://www.acsm.org/AM/Template.cfm?Section=Home_Page&Template=/CM/ContentDisplay.cfm&ContentID=7788
- Strength Training: OK for Kids? Mayo Clinic. Available at http://www.mayoclinic.com/health/strength-training/HQ01010
These materials are not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional.