Organizations such as the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) periodically issue guidelines covering the level of physical activity needed by various age groups to improve and maintain health. Generally written to address traditional exercise programs consisting of sets and repetitions, the guidelines assist fitness professionals in the design and implementation of activity programs for specific exerciser populations.

Now, with the growing popularity of circuit training, the opportunity exists to translate these guidelines into effective, successful Life Fitness Circuit Series Programs for three key exerciser populations — Active Older Adults, Active (or Soon-To-Be Active) Adults and Youth.

Circuit training with Life Fitness Circuit Series Programs incorporates all the recommended guidelines for these key target markets. Workouts on Life Fitness Circuit Series strength training equipment involve all of the major muscle groups, while the versatile transition stations address cardiovascular, flexibility and balance training needs. So, no matter what the age or exercise level, your members can achieve their goals of better physical health and fitness.

ACTIVE OLDER ADULTS

The Guidelines
In August of 2007, the ACSM and AHA issued physical activity level recommendations for older adults1 (age 65 and older). The guidelines recommend:

1) Strength training: At least two times a week on nonconsecutive days. Level of effort should be moderate (5 to 6, on a 10-point scale where 0 = sitting on your couch and 10 = carrying your couch) to high (7 or 8). Eight to ten exercises should be performed, with a repetition range of 10 to 15 reps. Strength training exercises should be progressive and involve all of the major muscle groups.

2) Cardiovascular conditioning: Minimum of 5 days a week at moderate intensity (5 to 6, on a 10-point scale), or a minimum of three days a week at vigorous intensity (7 to 8).  Target goal is accumulating at least 30 minutes of moderate intensity activities — either all at once or in sessions of at least 10 minutes each — or at least 20 minutes of vigorous cardiovascular activity each day.

3) Flexibility/Stretching: At least two days a week, for 10 minutes each day.  It is suggested that flexibility activities be performed on all days that strength and cardiovascular activities are performed.

4) Balance exercises: At least three times a week to help prevent falls and assist with many Activities of Daily Living (ADLs). Especially important for those at risk for falls.

Life Fitness Circuit Series Programs
Strength and Stretch:  An effective workout to improve flexibility while increasing and/or maintaining total-body strength.

Strength and Balance:  A workout designed to assist participants in improving their balance while increasing and maintaining total-body strength.

Strength and Cardio:  A time-efficient combination that enables exercisers to attain both strength and cardiovascular goals in one workout.

The Guidelines
In 2007, the ACSM and AHA also issued updated recommendations for adults (ages 18 to 65). 2

1) Cardiovascular activity: At least five times a week, for 30 minutes, at a moderate intensity level — between 3 and 6 METS (Metabolic Equivalents). Or, a minimum of three days a week, for at least 20 minutes, with an intensity level of vigorous (above 6 METS).  The activities can be broken into sessions that last at least 10 minutes each.

2) Strength training: At least twice a week, incorporating 8 to 10 exercises that work all major muscle groups. The repetition goal is 8 to 12 reps.

Life Fitness Circuit Series Programs
Strength Push and Pull Circuit Plus:  The push-pull order of this program allows the muscles that “push” to recover while the muscles that “pull” are being worked. The repetition goal, 10 to 12 reps within 30 seconds, compliments the ACSM guidelines.

Strength and Cardio:  Daily strength and cardiovascular goals (i.e., total-body strength within the 8- to 12-rep range and 20 to 30 minutes of accumulated cardiovascular activity) can be met within this single program. Go through the circuit twice or add an additional cardio transition station between each strength piece to get the best results.

 
YOUTH

The Guidelines
The ACSM (2002)3 and American Academy of Pediatrics (2001)4 guidelines for youth fitness are primarily focused on strength training.

According to the ACSM, “Generally speaking, if children are ready for participation in organized sports or activities such as Little League baseball, soccer, or gymnastics, then they are ready for some type of strength training. …[Strength training] should be one part of a well-rounded fitness program that also includes endurance, flexibility and agility exercises.”3

In addition, the AAP guidelines state: “Strength training for preadolescents and adolescents can be safe and effective if proper resistance training techniques and safety precautions are followed”.

Program Design

•  ACSM: Allow room for progress to be made. Begin with one set of several upper and lower body exercises that focus on the major muscles groups.

•  AAP:  Include all muscle groups and use full range of motion.  Each exercise should be learned under no load. If general health benefits are the goal, aerobic conditioning should be coupled with resistance training.

Frequency  

•  ACSM:  Two to three times per week on nonconsecutive days.

• AAP:  Minimum two to three days per week for workouts that last at least 20 to 30 minutes.  (AAP also reports no additional benefit to training more than four times a week.

Sets and Repetitions

• ACSM:  One to three sets of 6 to 15 reps each.

• AAP:  Must perform set of 8 to 15 reps in good form before increasing resistance.

Life Fitness Circuit Series Programs
Strength and Cardio:  Provides variety to help address any focus issues associated with youth training.  Aerobic conditioning is accomplished using age-appropriate and fun transition stations.

Strength Push and Pull Circuit: Strength only without cardiovascular transition stations, working all major muscle groups in a short period of time. Appropriate if the cardiovascular goals are being met through other means. To help maintain focus, push-pull circuit rotates and repeats itself through the following pattern: Lower Body, Upper Body Push, Upper Body Pull and Core. 

NOTE: Take precautions by having physician approval for each participant prior to beginning circuit training.  Also, make recommendations to individuals who have issues with specific exercises by providing an alternative exercise that is appropriate.

1 Physical Activity and Public Health in Older Adults (65 +).  Recommendations from ACSM and the AHA (2007).  Med. Sci. Sports Exercise, Vol 39, No. 8, pp. 1435 - 1445, 2007

2 Physical Activity and Public Health: Updated Recommendation for Adults from the ACSM and AHA.  Med. Sci. Sports Exercise, Vol 39, No. 8, pp. 1423 - 1434, 2007

3 Youth Strength Training, ACSM Current Comment, Fall Quarter 2002

4 American Academy of Pediatrics: Strength Training by Children and Adolescents.  Pediatrics Vol. 107No. 6, June 2001