American Council on Exercise

This Q&A explores anti-obesity medications and menopause, including the role of exercise professionals in supporting their clients. Topics covered include metabolism, nutrition, resistance training and the value of a holistic approach.

This Q&A explores plant-based eating, including the health and fitness benefits and strategies for transitioning to this type of eating plan. Explore expert insights into this evidence-based approach to nutrition and health.

Some of my friends were surprised by my concern when they shared that they taste metal or blood while they run. It doesn’t sound normal to me, but apparently it’s not rare. President and chief science officer of the American Council on Exercise, Cedric X Bryant told The Washington Post, the phenomenon is just “your body telling you that ‘You’re probably doing a little bit more than what I’m ready to handle’”.

According to the American Council on Exercise (ACE), the core muscles include the erector spinae (your back extensors), internal and external obliques (responsible for rotating your trunk), obliques (help you bend to the side), transverse abdominis (this is the muscle being used when your bootcamp instructor enthusiastically belts out ’draw your belly button into your spine!’), rectus abdominis (commonly referred to as your ’six-pack’ muscles), and the multifidi (which keeps your spine stable).

The future of public health demands a strong and resilient workforce, including the health coaches and exercise professionals who are on the front lines of health promotion and disease prevention. National Public Health Week 2025 is a great time to reflect on your role in the world of public health and expand your efforts in your community and beyond.

“A common misconception is that soreness means a workout was effective,” said Cedric Bryant, an exercise physiologist and the president and chief executive of the American Council on Exercise. “While some soreness is normal, it is not a requirement for muscle growth.”

“Research on deconditioned individuals shows a vest can increase overall energy expenditure when worn throughout the day, especially for those who move frequently—think landscapers, teachers on their feet, or warehouse workers,” says Lauren Shroyer, MS, ATC, vice president of product and innovation at the American Council on Exercise. “However, if you’re already active and conditioned, the impact is likely minimal.”

The advice below is recommended by the American Council on Exercise. - If your goal is better endurance, do cardio before weights. - If your goal is burning fat and losing weight, do cardio after weights. - If you want to get stronger, do cardio after weights. - On upper-body strength training days, you can do either first. - On lower-body strength training days, do cardio after weights. - If your goal is just general fitness, do either first, but maybe start with the one you like less.

An ACE-certified trainer shares exercises to keep your muscles moving on the days you're not doing (or don't feel like doing) a high-intensity workout

Hula hooping isn’t just fun—it can torch a surprising number of calories. The average person burns approximately 210 calories in a 30-minute hula hoop workout, according to a study from the American Council on Exercise (ACE). That’s comparable to brisk walking at a 4 mph pace or moderate cycling.

The American Council on Exercise (ACE) suggests that athletes who engage in high-intensity exercise should schedule a rest day every seven to 10 days. But that’s not a hard and fast rule. Some athletes may need more frequent rest days, such as two per week.

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.

Walking for weight loss is effective and has many benefits, including reducing the risk of heart attack and stroke. Even a few thousand steps a day can help you shed pounds if you’re consistent. Walking can also help you develop lean muscle, says Cedric Bryant, Ph.D., the president and chief science officer of the American Council on Exercise...

It is very easy to tear cold muscles. A 5–10 minute warm-up with dynamic movements like leg swings and arm circles loosens joints and improves workout efficiency. The American Council on Exercise warns that skipping warm-ups raises injury risk and reduces flexibility.

New ACE Board member brings expertise and experience in executive leadership and physical activity advocacy

As the American Council on Exercise points out, jogging is an efficient way to burn calories, which can help promote weight loss. If you’re looking to shed several pounds, jogging gets your heart rate up, your muscles moving, and calories burning. You’ll also continue torching those calories after you stop plogging.

As you paddle, you work your cardiovascular health and endurance, while balancing and controlling the board simultaneously strengthens your arms, legs, back and core. It requires mobility as you stretch and twist to catch the waves, too, and according to the American Council on Exercise, a 150lb (or 68kg) person can burn up to 400 calories per hour while bodyboarding.

The trend has had a ripple effect on organizations that administer certification programs for fitness trainers. The National Academy of Sports Medicine and the American Council on Exercise are now offering GLP-1 education. The National Exercise & Sports Trainers Assn. debuted a “GLP-1 Exercise Specialist Certificate” in January that it touts as a “passport to success” for trainers.

"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, an NSCA-certified strength and conditioning specialist and a certified personal trainer with the American Council on Exercise.

"Functional movement becomes critical as we age. The best advice I can give men over 50 years of age is to stay mobile and continue strength training multiple times a week. Like a car, we want to warm up the body thoroughly the older it gets," says Nico Gonzalez, Balanced Body Educator and Global Movement Trainer & Educator, certified through ACE (the American Council on Exercise).

Researchers investigated whether there are sex differences in exercise benefits in terms of reducing cardiovascular mortality and all-cause mortality. They found that the physical activity benefits for women are greater than those for men and are hopeful that this evidence helps close the gender gap in physical activity.

Explore the latest research on how the menstrual cycle impacts muscle growth and strength training. This article breaks down common myths around cycle-based programming and offers clear, evidence-based guidance for helping female clients train confidently and effectively at any point in their menstrual cycle. Learn how to prioritize consistency, flexibility and individualized coaching over rigid cycle-syncing approaches.

Many fitness executives talk a good game about the importance of physical activity and healthy living. Cedric X. Bryant, PhD, FACSM, lives it. Named president and CEO of the American Council on Exercise (ACE) last year, Bryant has held various leadership positions within the fitness education and certification provider since joining ACE in 2001.

If you find it hard to eat right after exercising, the American Council on Exercise suggests trying liquid foods instead of solids. Chocolate milk is a particularly great choice, thanks to its tasty mix of carbs, protein and water. (Just go easy on the sugar.)

ACE aims to empower health and fitness professionals through this strategic collaboration.

"If your goal is to improve muscular fitness, then strength training equipment can be essential," says ACE-certified personal trainer Chris Gagliardi. He shared six fresh, effective medicine ball exercise recommendations. I tried all of these workouts, and yes, some are much more challenging than others (glaring at you, medicine ball push-ups), but there are modifications you can take to ease in.

Erin Nitschke, a certified personal trainer and scientific adviser for the American Council on Exercise, explains that home workout videos—which typically rely solely on bodyweight exercises or else light dumbbells and resistance bands—may not be the best option for someone looking to build significant muscle.

Think you need only 21 days to form a new habit? Think again, according to new research that systematically reviewed the time required to develop health habits and identified key factors that influence habit formation. Read on to learn how you and your clients can use evidence-based practices to develop and maintain healthy habits.

It is. Since this method of Pilates was first developed by Moira and her husband, Lindsay Merrithew, in the 80s in Canada, STOTT Pilates has become an internationally respected program. So much so, it’s recognized by industry accreditation bodies like The Register of Exercise Professionals and the American Council on Exercise.

Exercise can actually increase your energy, even if a session leaves you sweaty and out of breath. "When you exercise, you release hormones like adrenaline," Sabrena Jo, a senior director of science and research at the American Council on Exercise (ACE), told Health. "This hormone actually tells our bodies to ignore feelings of pain and fatigue while enhancing blood flow to large muscles."

February is American Heart Month and Black History Month—the perfect time to discuss health disparities in the Black community. These practical self-care strategies may help improve your heart health.

The study provides scientific evidence supporting the physiological and health benefits of the viral workout.

So, make sure you're intaking enough both before and after your workouts. 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.

The American Council of Exercise recommends performing three sets for each using a reverse pyramid rep/set scheme. Start with a higher number of repetitions for the first set, then decrease by 2 to 6 reps, then decrease by another 2 to 4 reps on the last set. So you might start with 8-6-4 reps and work your way up to 12-10-8 reps as you get stronger and build endurance. Hold each exercise for no more than 8 to 10 seconds.

Why the "Middle-Aged Woman Workout" Still Matters For starters, it matters because it works. Christopher Gagliardi, ACE-certified personal trainer and health coach, shares that the American Council on Exercise has done research that supports some of these workouts as effective forms of exercise. Cardio drumming has been proved effective in terms of enjoyment, caloric expenditure, and producing an elevated heart rate for cardiorespiratory benefits.

This blog explores recent research into the connections between longevity and exercise and provides key takeaways and practical strategies. Gain a better understanding of the role of exercise in healthspan and quality of life.

Research shows performing more weekly sets results in more muscle hypertrophy, which refers to an increase in muscle size. You can increase your weekly sets over time as you get stronger and more experienced with strength training and weight lifting. Here are some general guidelines for specific fitness goals from the American Council on Exercise.

Knowing how to exercise safely when air quality is bad is important for your overall health. The strategies presented here will help you make informed decisions that will allow you to head outdoors and stay active, even when pollution or allergens are an issue.

“When we think of mobility, we think about movement,” said Cedric Bryant, the president of the American Council on Exercise. This means focusing on dynamic moves, like lunges, that work groups of muscles, rather than individual ones.

This blog provides an evidence-based approach to strength training the glutes. Based on ACE-sponsored research, the workout provided can be added to your clients’ routines or serve as a quick, on-the-go workout when time is limited.