Final answer:
The ACSM recommends adults engage in muscle-strengthening activities of at least moderate intensity involving all major muscle groups on two or more days per week, and at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.
Step-by-step explanation:
The American College of Sports Medicine (ACSM) recommends that adults engage in muscle-strengthening activities at least two or more days per week for health and fitness benefits. These activities should be of at least moderate intensity and involve all major muscle groups. Muscle strength and muscular endurance are both critical for overall health; they refer to the ability of a muscle to exert force during a contraction and the ability to continue contracting over time without fatigue, respectively. Aerobic exercises like cycling, walking, and running enhance muscular endurance and cardiovascular health, while anaerobic exercises, such as weight training or sprinting, are key for increasing muscle strength.
According to the 2018 Physical Activity Guidelines provided by the Department of Health and Human Services (HHS), adults should also engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic physical activity per week. Additionally, for further health benefits and assistance in weight loss and weight loss maintenance, engaging in physical activity beyond 300 minutes of moderate-intensity per week is recommended.