Final answer:
The ACSM (2018) recommends moderate to vigorous-intensity exercise of 1 to 3 sets of 10 to 15 repetitions for 8 to 10 different exercises, two days per week, for older adults to improve muscular fitness.
Step-by-step explanation:
The ACSM (American College of Sports Medicine) 2018 recommendations for improving the muscular fitness of older adults involve engaging in moderate-intensity (RPE 5-6) to vigorous-intensity (RPE 7-8) exercise at least two days per week. Older adults should follow a protocol prescribing 1 to 3 sets of 10 to 15 repetitions for 8 to 10 different exercises each workout. This approach will help maintain physical fitness and muscular strength, contributing to overall health and well-being.
According to the U.S. Department of Health and Human Services (HHS), adults should perform at least 150 to 300 minutes of moderate-intensity aerobic activities, or 75 to 150 minutes of vigorous-intensity activities per week, with additional muscle-strengthening activities involving all major muscle groups on 2 or more days weekly. Participating in this level of physical activity contributes to a range of health benefits, including improved cognitive function, enhanced cardiovascular and muscular fitness, and better weight management.