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American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise
ACSM 2011 practice guideline synthesises evidence for weekly aerobic volumes (≥150 min moderate or ≥75 min vigorous, or combined MET·min targets), 2–3 days/week resistance training for major muscle groups, flexibility work ≥2 days/week, and neuromotor exercise recommendations for healthy adults.
What this row is
Consensus practice guideline (supersedes 1998 ACSM stand)—not a single RCT effect size.
Prescription anchors (healthy adults)
- Aerobic: ≥150 min/week moderate intensity or ≥75 min/week vigorous or equivalent 500–1000 MET·min/week combinations
- Resistance: 2–3 d/week covering major muscle groups
- Flexibility: ≥2 d/week, ≥60 s per major muscle–tendon stretch
- Neuromotor: 2–3 d/week balance/agility/coordination for older or impaired adults (tiered in document)
Behavioural add-on
Authors explicitly note health benefits from reducing total sedentary time and interrupting sitting with brief activity even in already-active adults.
Publication
Garber CE, Blissmer B, Deschenes MR, et al. Med Sci Sports Exerc. 2011 Jul;43(7):1334-1359. PMID 21694556.
Outcomes
- Guideline-tier prescription outcomes: ≥150 min/wk moderate OR ≥75 min/wk vigorous aerobic (or combined MET·min targets), plus resistance training 2–3 d/wk for major muscle groups, flexibility ≥2 d/wk, and neuromotor recommendations—document frames expected fitness/health maintenance rather than a single trial hazard ratio.