American Council on Exercise

This year marks the 40th anniversary of the American Council on Exercise, a global leader in health and fitness education. ACE Certified Pros are invited to celebrate with us by sharing stories of their role in getting people moving and helping shape the future of fitness.

Built on the footprint of two former racquetball courts, the exercise studio is run by Anna Woods, a certified personal trainer who developed for the American Council on Exercise a special certification for fitness professionals interested in working with people who have neurologic disorders. McKinney, who lives in Hutchinson, was diagnosed two years ago with functional neurologic disorder, symptoms of which can include epileptic-like seizures and narcolepsy.

Forty years ago, the American Council on Exercise (ACE) set safety standards for aerobics instructors. Today, it certifies health coaches in more than 110 countries and partners with leading public health agencies like the Centers for Disease Control and Prevention (CDC).

Since its inception in 1985, ACE has remained a reliable source for education and science-backed information to inspire people to live healthier lifestyles.

Discover the most effective approach to resistance training for the back. This evidence-based workout features back exercises to reduce back pain and build strength.

“If you are currently inactive, you can see improvements to your VO2 max capacity within four to six weeks,” Wilson says. “Depending on the training program, a beginner can be half marathon-ready in roughly 12 to 20 weeks.” (VO2 max is basically the maximum amount of oxygen your body can consume and deliver to your organs and muscles, according to the American Council on Exercise. The higher your capacity, the longer, and stronger, you’ll be able to engage in cardiovascular exercise.)

With more than 20 years of experience at ACE, Cass expands her role as President.

It’s important to consider these factors before you exercise outside, especially in conditions involving intense heat, humidity or poor air quality. The last thing you want to do is sacrifice safety for the sake of an outdoor sweat-fest. To stay on the right side of this risk-reward calculus, the American Council on Exercise recommends adjusting your workout intensity and duration. Flexibility on this front is essential.

Apart from being a low-impact exercise that you can do literally anytime, anywhere, walking can be just as great (if not better!) at spurring weight loss compared to high-intensity boot camps and other balls-to-the-wall workouts, says personal trainer Chris Freytag, CPT, founder of Get Healthy U TV, and board member of the American Council of Exercise.

Another way to avoid wearing yourself out during exercise? “Stay hydrated,” Dr. Shah says. Research suggests being well-hydrated is linked to lower fatigue levels in MS, while drinking cold water during exercise can help keep your core body temperature down. (The American Council on Exercise recommends drinking 17 to 20 ounces of water two hours before working out, plus seven to 10 ounces every 10 to 20 minutes while working out.)

The American Council on Exercise states that resistance training improves muscle tone, boosts metabolism, and enhances daily function.

Overall, the more you move with intention, the more of a difference you'll see, says Sariya. You can also slowly increase your weights for an additional burn, as long as they’re not too heavy. (The American Council on Exercise suggests one to three pounds max for joint safety.)

Even though everyone is different, there are general estimates for how many calories you can burn when you exercise. The estimates below are calculated based on someone who weighs 130 pounds through the American Council on Exercise calculator. You can use that calculator to get a close estimate of how many calories you would burn daily during many common activities.

A Community Physical Activity Leader can develop and lead safe and effective physical activity sessions for their friends, family members and neighbors. If you are a fitness enthusiast or athlete interested in volunteering or serving your community, the CPAL course is perfect for you.

A new textbook, Obesity and Weight Management: The Exercise Professional’s Guide to Fitness Programming, features ACE experts and is a comprehensive and practical guide to working with clients with overweight and obesity. Learn more about this groundbreaking text.

Start with a full tank. Most of us are at least mildly dehydrated all the time, meaning we’re going into most workouts already at a deficit. To bridge that gap, the American Council on Exercise recommends drinking 17 to 20 ounces of water two to three hours before exercise, then another eight ounces of water 20 to 30 minutes before the workout or race.

As any health coach or exercise professional knows, the choices clients make outside of the gym—particularly when it comes to food—have a profound impact on their progress. While exercise is a key part of the wellness equation, diet plays an equally important role. A new study highlights how subtle design features in online grocery shopping platforms can guide individuals toward healthier decisions, making it easier to support clients in improving diet quality through everyday behaviors.

Calorie cutting is one of the most common—and culturally endorsed—strategies for weight loss. Yet new evidence drawn from 12 years of National Health and Nutrition Examination Survey (NHANES) data suggests that eating less may come with a mental-health trade-off, especially for men and for people who already carry extra weight.

Water regulates body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:

However, if you don't have the resources to make the trip to a healthcare provider, you can get a fairly good estimate at home. The American Council of Exercise has a calculator where you can plug in some skinfold measurements for a rough idea of what your body fat percentage is.

There's a good reason cold water immersion is particularly popular among athletes. The practice may help delayed onset muscle soreness (DOMS) and speed up muscle recovery, says Sabrena Jo, PhD, senior director of science and research at the American Council on Exercise.

"Another benefit is the activation of the cell's mitochondria. Zone 2 training is effective for improving mitochondria function as well as increasing the number of mitochondria in the cells. This is why zone 2 training has become so popular, especially when discussing longevity. The health of the mitochondria will have a direct impact on the effects of aging on the body," says Mike Deibler, a certified personal trainer with the American Council on Exercise.

The heat index may not be the best way to estimate heat stress, particularly during exercise and for vulnerable populations. This expert Q&A explores a more practical and evidence-based approach to staying safe in the summer months.

Proper recovery can be the difference between long-term exercise adherence and burnout or injury. Read what two ACE experts have to say about recovery and try a 10-move active recovery routine that is perfect for those days when you need a break from high-intensity exercise.

You can also try using a formula to estimate your calorie needs, which is easy to do with an online calorie calculator from a trusted source. This one, from the American Council on Exercise, takes into account your age, weight, gender, height, and activity level, from sedentary to very active to determine your calorie needs.

ACE receives national workplace recognition award.

Based on the American Council on Exercise (ACE) physical activity calorie counter, a 190-pound person can burn about 344 calories in 30 minutes of stair climbing versus 142 calories in the same amount of time of walking at a moderate pace of 3 mph.

Starting your ride hydrated is as important as staying hydrated during it. To begin your ride properly hydrated, the American Council on Exercise recommends drinking 17 to 20 ounces of water a few hours before your ride and then 8 ounces (1 cup) of water 30 minutes before you start.

Even though everyone is different, there are general estimates for how many calories you can burn when you exercise. The estimates below are calculated based on someone who weighs 130 pounds through the American Council on Exercise calculator. You can use that calculator to get a close estimate of how many calories you would burn daily during many common activities.

If you're worried about your knees during burpees, the first thing to remember is it's not a competition to see how many you can do or how quickly you can get them done (despite some fitness challenges saying as such). "The movement doesn't need to be fast to be effective," states the American Council on Exercise's senior advisor Pete McCall to Livestrong. So, slow down to reduce any risk of injury through jerky knee action.

In a 2016 study commissioned by the American Council on Exercise (ACE), 24 healthy, college-aged students were enlisted to complete 19-minute trampoline workouts for six months.

AI, GLP-1s and social media influencers are sure to have an impact on the future of the fitness industry. Read on to learn what ACE experts have to say.

"It’s human nature to gravitate toward shortcuts," says Cedric Bryant, the president and CEO of the American Council on Exercise.

Generally speaking, taking up running for weight loss will help you burn more calories in a shorter space of time than cycling. It does hugely depend on personal factors like weight, age, and gender, along with the intensity and duration of the workout, but according to the American Council on Exercise, there is a big difference in calorie burn at the end of the day.

Men’s Health Month is a great time to explore the differences in life expectancy between men and women—termed the “longevity gap.” Read on to learn why this gap exists and what you can do to help your male clients live longer, healthier lives.

"Brisk walking provides a wide range of health benefits for both your physical and mental health," Mansour said. "Additionally, brisk walking is an effective way to manage weight and improve body composition." She defined brisk walking, aka power walking, as 3-4 mph. Cedric Bryant, Ph.D., CEO of the American Council on Exercise, agreed, noting that 3 mph is a good speed to start if you're walking for weight loss.

“Increasing your stamina and endurance usually means you’re increasing your cardiorespiratory fitness, or VO2 max,” says Sabrena Jo, Ph.D., director of science and research for the American Council on Exercise. This has benefits that go beyond letting you feel less wiped out doing everyday activities, says Jo. “A large bank of evidence shows that people who have higher cardiorespiratory endurance or aerobic fitness resist chronic disease and have a lower mortality rate.”

Rachel MacPherson, an American Council of Exercise-certified personal trainer, performance specialist and Garage Gym Reviews expert, explains that muscle is metabolically active, meaning it burns calories even at rest. Although the effect is small, it's significant and does add up over time. "This also helps to counteract the decline of metabolism and muscle mass as you age, which can contribute to middle-age weight gain," she says.

The psychology of exercise motivation begins with a caring and task-involving climate. Learn how to empower clients and optimize results.

While consistency is important, rest days are essential for muscle recovery and injury prevention. Research from the American Council on Exercise shows that overtraining can lead to chronic fatigue, weakened immune function, and a 30% higher risk of musculoskeletal injuries. Followers who skip rest days often report persistent soreness, sleep disturbances, and even stress fractures.