Do You Get Enough Exercise?

Morning everyone!

This weekend I attended the American College of Sports Medicine (ACSM) Certified Personal Trainer (CPT) workshop at Salem State University.

For those of you who don’t know, I am planning on taking the CPT exam in a couple of months because I am looking to expand my current fitness credentials.  I wasn’t required to take this workshop before the test, but I wanted the optional hands on experience because I felt it would help me while studying.  I learned SO much in exercise prescription, program design, pre-screening assessments, anatomy & kinesiology, nutrition, and much more.  I actually didn’t want the workshop to end because I wanted to keep learning more.

Is this what college was supposed to feel like?!

Anyways, during the workshop there were so many times I kept thinking, “I can’t wait to blog about this” or “This would make a great blog post!”  I am excited to (hopefully) soon have another certification under my belt to back my blogging.  I’m excited to maybe even do some personal training along with my group exercise classes on the side.  So don’t be surprised if you start seeing a lot more informational posts regarding the things I learned!

Plus, blogging about them will just help me study and reinforce the material because that’s the kind of learner I am.

The first thing I’d like to share are ACSM’s guidelines for getting enough exercise and what the standard recommendations are for cardiovascular, muscular strength/endurance, and flexibility per week.

[Cartoon Source]

Take a second before you continue reading.  What do you think are the recommended norms for each of these fitness areas?  Do you think you already get enough exercise?

ACSM has a principle called the F.I.T.T.E Principle to assist personal trainers with health fitness programming.  The components of F.I.T.T.E make up any standard exercise program for a client and include the following aspects:

  • Frequency – the number of sessions per day and week, how often you are exercising
  • Intensity – how challenging the exercise is, or the amount of effort/work invested in a particular exercise
  • Time or Duration – the length of the exercise session, varies based on intensity and type
  • Type or Mode – how are you exercising, what exercises will be performed?
  • Enjoyment – the principle that it needs to be made fun in order to be a success

Cardiovascular Fitness

  • Frequency:  3 – 5 days a week
  • Intensity:  57(64) – 94% of your maximum heart rate (HRmax) OR 30(40) – 85% of your heart rate reserve (HRreserve).
  • Time or Duration:  20 – 90 minutes
  • Type or Mode:  Running, cycling, swimming, etc.  Anything that targets large muscle groups.
  • Enjoyment!

More to come on the intensity calculations later!


  • Frequency:  2 – 3 days a week
  • Intensity:  2 – 4 sets, 8 – 12 reps, 8 – 10 different exercises, with 2 – 3 minutes of rest in between sets
  • Time or Duration:  An appropriate time as to not deter adherence (less than an hour)
  • Type or Mode:  Total body (using free weights, machines, bands, balls, kettlebells, etc.)
  • Enjoyment!


  • Frequency:  2 – 3 days a week minimum, but every day is recommended
  • Intensity:  The stretch should push to mild discomfort but should not generate pain
  • Time or Duration:  This depends on the type of stretching.  For static stretches, 15-60 second holds.  For PNF (proprioceptive neuromuscular facilitation) stretching, the isometric stretch should be held for 6 seconds, followed by a 10-30 second static stretch, and repeated 4 times.
  • Type or Mode:  Pre-Exercise requires dynamic stretching with optional static stretches that are held for less than 10 seconds.  Post-Exercise requires static stretching or PNF stretching for the recommended times above.
  • Enjoyment!

More to come on the different types of stretching later!

Question of the Day:  What do you guys think?  Do you get the recommended amount of cardiovascular, strength, and flexibility exercise in each week? 

If not, DanceFIT Studio would be a great place to start!  Click here to see how you can win a FREE class – my drawing ends at midnight tonight!

Today’s Meals, Moves, and More

Well I’m about ready to faceplant.

But first:

Today’s Meals

  • Breakfast:  Non-fat plain Greek yogurt from Trader Joe’s with pumpkin granola, sliced apple, and blueberries
  • Morning Snack:  Sliced banana with almond butter
  • Lunch:  Leftover eggplant & chickpea salad with a whole wheat pita
  • Afternoon Snack #1:  Apple
  • Afternoon Snack #2:  TLC 7 grain crackers
  • Dinner:  Round 2 of leftover eggplant & chickpea salad.  I’m boring today and had the same meal twice!

Today’s Moves

Unfortunately, I either have to opt completely out of or really modify Kix classes for a few weeks.  Doctor’s orders.  I gotta give my shoulder a break from so much jabbing.  I drove to the gym with the intention of getting on an elliptical for another machine workout (I did one yesterday morning too), but I got grumpy just thinking about it and just went to Kix at the last minute instead.  I was late so I didn’t have my usual spot up front and having to modify just made me grumpy all over again.  Lose lose.  It was a great class, I just hate not being able to do all of it the way I want to do it.

…I start physical therapy next Friday.

Here’s the workout from my Circuit Training class that I taught after Kix.  I didn’t go into the details of how to do each of these in this post, so if there are any questions about any of the moves, please let me know!  Of course if you are just starting a new fitness routine you should consult with your doctor first.


Circuit One

  • Cardio:  Tabata Run Ups on Step (same as class last Thursday)
  • Lower Body:  Straddling the step, squats + alternating front kicks
  • Upper Body:  Sitting on step, concentration curls
  • Abs:  Sitting on step, genie twists

Circuit Two

  • Cardio:  Tabata High Knees
  • Lower Body:  Single Leg Squats
  • Upper Body:  Tricep Dips on Step
  • Abs:  V Ups with Twist

Circuit Three

  • Cardio:  Tabata Mountain Climbers
  • Lower Body:  Plie Squat + Lunge Combo
  • Upper Body:  Pushup + Row Combo
  • Abs:  Plank Twists

Circuit Four

  • Cardio:  None because of time + gas smell + the first three really hard sets
  • Lower Body:  Calf Walks around Step
  • Upper Body:  Seated Rear Lateral Raises
  • Abs:  Scissor Kicks + 6 inch hold

Circuit Four

  • Cardio:  None because of time + gas smell + the first three really hard sets
  • Lower Body:  Single Leg Hip Raise
  • Abs:  Hug It Ins
  • Abs:  Pull In + Extensions
  • Abs:  Regular Planks

Bonus – Another new playlist!  It’s a good one.

  1. Ashley Simpson – “You Make Me Wanna La La”
  2. Adam Lambert – “For Your Entertainment”
  3. LMFAO – “Sexy and I Know It”
  4. Allstar Weekend – “Dance Forever”
  5. David Guetta & Akon – “Crank It Up”
  6. Neon Trees – “Girls & Boys In School”
  7. Brooke Hogan – “Ruff Me Up” feat Flo Rida
  8. Kelis – “22nd Century”
  9. Hey Monday – “Homecoming”
  10. Dennis Ferrer – “Hey Hey (Radio Edit)”
  11. Luke Bryan – “Country Girl Shake It For Me”
  12. Phoenix – “Lisztomania”
  13. MGMT – “Kids”
  14. Arcade Fire – “Keep The Car Running”
  15. Jack’s Mannequin – “Bruised”
  16. Imogen Heap – “Hide & Seek”

Have you guys noticed the “On My iPod” page I added to the F&F layout?  For workout song suggestions!  I suggest you check it out if you are bored with your current music selections.  🙂

Today’s More

1.  A funny comic:

2.  A nice quote:

“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.”  -Thomas Jefferson

3.  And the exciting things that came in the mail!

Question of the Day:  What were your own meals, moves, or more today?  Ever just eat the same meal twice in the same day?