Exercise dosage, what is it?

People come to see me for exercise regarding a number of different conditions, and I provide them an exercise prescription, a dosage (similar to a “dosage” of medicine).

It is a recipe made up of various constituents; done so for a particular purpose, to attend to a particular concern. I will often prescribe specific sets, repetitions, rest time, frequency, intensity etc. What do these actually mean though and why the different combinations?

There are a few commonalities to which I have been hearing lately: “I was performing the program daily; I did not rest between each set and or I decided to combine the total amount of repetitions into one set, because it was quicker”. It is not uncommon to hear, that in the end exercise was stopped all together, because the individual simply became too sore or didn’t see the point. So what is the point?

Exercise works to stimulate structural and functional adaptations in order to gain improvements in a specific physical task.

 

Progressive Overload

Providing specific exercise on regular basis to enhance function and induce a response. The stimulus is generally greater than normal and forces the body to adapt to become more efficient (that’s a good thing). Appropriate overload is based on manipulating frequency, intensity, duration, or a combination. Exercise dosage must be increased to obtain continual improvements. It is important to note that excessive intensity and or abrupt increases in volume, increase and individuals risk for injury to bones, joints and muscles. 

Frequency

How many times in the week exercise is performed.

Intensity: The level of exertion required when exercising (i.e. how hard/ difficult the exercise is). Can be made up of a number of different variables depending on the type of exercise (cardiovascular or resistance). Intensity may be based on load lifted, speed or power output, exercise heart rate or % of, perceived rate of exertion and others.

Duration: Total length of a session.

Rest/recovery

Allocated rest between sets and exercises. Recovery between sessions.

Exercise dosage

The overall level of exposure to exercise; based on a combination of the volume and intensity of exercise.

Exercise volume

The total amount of exercise performed (i.e. how much exercise); based on a combination of the exercise duration and frequency OR weights x sets x reps.

Specificity

A principle of exercise prescription that stipulates physiological adaptations are specific to the body system/s trained with exercise.

Strength

• REP: 1-6
• TEMPO: max intent
• REST: > 3-5 min
• LOAD: Novice: 60-70% of 1 repetition max (1RM) / Intermediate-advanced: 70 –
  >/= 80% of 1RM
• FREQ: Nov: 2-3x wk  / Int: 2-1x wk  / Adv: 4-6x wk

Hypertrophy

• REP: 8-12
• TEMPO: slow eccentric and isometrics
• REST: 1-2 min
• LOAD: Nov: 60-70% / Int: 70-80% / Adv:80-100%
• FREQ: Nov: 2-3x wk  / Int: 2-1x wk  / Adv: 4-6x wk

Strength Endurance

• REP:  >15
• TEMPO: 
• REST:  1-2 min for high reps, < 1min for 10-15 reps
• LOAD: Nov: 50-70% / Int: 50-70% / Adv: 30-80%
• FREQ: Nov: 2-3x wk  / Int: 2-4x wk  / Adv: 4-6x wk

Power

• REP: 1-5 
• TEMPO: project into free space
• REST: 2-3 min
• LOAD: heavy loads (> 80% – strength), light (30-60% – velocity)
• FREQ: Nov: 2-3x wk  / Int: 2-4x wk  / Adv: 4-6x wk

Speed

• REP: 80- 100 steps foot contact per session
• TEMPO: project into free space (max)
• REST: >/= 1:10 work:rest
• LOAD: BW
• PLYOMETRIC:  0.2 sec ground contact time max

Exercise Right Home Page

By Emma Perry (Exercise Physiologist)