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Free Fit Facts From the American Council on Exercise^®

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ACE Fit Facts^™ are concise, one-page health and fitness information sheets – more than 100 in all – each covering a different health or fitness topic. Each sheet contains valuable how-to information and tips – from advice on the best type of exercise for weight loss to pointers on choosing a personal trainer.

Recommended Body Fat Ranges
	Age	Low	Recommended	High	Very High
Female	20-39	5-20	21-33	34-38	>38<
	40-59	5-22	23-34	35-40	>40
	60-79	5-23	24-36	37-41	>41
Male	20-39	5-7	8-20	21-25	>25
	40-59	5-10	11-21	22-27	>27
	60-79	5-12	13-25	26-30	>30

Based on the National Institutes of Health [NIH] and World Health Organization [WHO] guidelines for Body Mass Index [BMI]

Based on Gallagher et al American Journal of Clinical Nutrition Volume.72, Sept. 2000

Start Here: Click on the Topic that Interests You

Active Seniors Enjoy Life More	Cardiovascular Exercise	Choosing Fitness Trainers and Instructors	Exercising with Health Challenges	Flexibility	General Exercise Topics
Miscellaneous Topics	Nutrition	Sports/Outdoor Activities	Strength/Resistance Training	Supplements	Weight
		Youth

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Active Seniors Enjoy Life More Back to Top of Page

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Active Seniors Enjoy Life More

Printable PDF

Cardiovascular Exercise Back to Top of Page

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A Walk A Day	Printable PDF
Cross Training For Fun and Fitness	Printable PDF
Get Into the Swim of Things	Printable PDF
Interval Training	Printable PDF
Jumping Rope: Not Just For Kids Anymore	Printable PDF
Kick Your Way to Fitness	Printable PDF
Monitoring Exercise Intensity Using Heart Rate	Printable PDF
Monitoring Exercise Intensity Using Perceived Exertion	Printable PDF
Ready to Run?	Printable PDF
Slide Into Fitness	Printable PDF
Spin It: What You Need to Know About Group Indoor Cycling	Printable PDF
Step Reebok Guidelines	Printable PDF
Step-Bench Training for Fitness and Fun	Printable PDF

Choosing Fitness Trainers and Instructors Back to Top of Page

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How to Choose a Health Club	Printable PDF
How to Choose an Exercise Video	Printable PDF
How to Choose an Online Personal Trainer	Printable PDF
How To Choose The Right Group Fitness Instructor	Printable PDF
How To Choose The Right Personal Trainer	Printable PDF
How to Design Your Own Home Gym	Printable PDF
Reap The Rewards of Personal Training	Printable PDF

Exercising with Health Challenges Back to Top of Page

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Active Seniors Enjoy Life More	Printable PDF
AIDS and Exercise	Printable PDF
Exercise And Arthritis	Printable PDF
Exercise and Asthma	Printable PDF
Exercise and Fibromyalgia	Printable PDF
Exercise and Hypertension	Printable PDF
Exercise And Menopause	Printable PDF
Exercise and Pregnancy	Printable PDF
Exercise And Type I Diabetes	Printable PDF
Exercise And Type II Diabetes	Printable PDF
Exercise for Individuals with Eye Impairments	Printable PDF
Exercising With a Health Challenge	Printable PDF
Exercising With Heart Disease	Printable PDF
Managing Cholesterol with Exercise	Printable PDF
Post-Partum Health	Printable PDF
Prevent Osteoporosis Now	Printable PDF
Protecting Your Back At Work	Printable PDF
Starting a Stroke Recovery Fitness Program	Printable PDF
Understanding Sciatica	Printable PDF
Work Out Chronic Fatigue	Printable PDF

Flexibility Back to Top of Page

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Flexible Benefits

Printable PDF

General Exercise Topics Back to Top of Page

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Battling Boredom	Printable PDF
Before You Start an Exercise Program	Printable PDF
Can Exercise Reduce Your Risk of Catching a Cold?	Printable PDF
Don't Be a Sore Loser	Printable PDF
Don't Deprive Yourself of the Rewards of Exercise	Printable PDF
Everything in Moderation	Printable PDF
Exercise and Cellulite	Printable PDF
Exercise Can Help Control Stress	Printable PDF
Exercising In The Cold	Printable PDF
I Need More Energy!	Printable PDF
If You Don't Use It, Will You Lose It?	Printable PDF
Is Yoga Right for You?	Printable PDF
Making Time For Exercise Is Easy	Printable PDF
Periodized Training - And Why It's Important	Printable PDF
Studies Show Exercise Can Improve Your Sex Life	Printable PDF
The Best Time to Exercise	Printable PDF
The Right Exercise Program For You Starts Here	Printable PDF
Three Things Every Exercise Program Should Have	Printable PDF
Too Much Of A Good Thing	Printable PDF
Warm Up to Work Out	Printable PDF
Yoga at a Glance	Printable PDF

Miscellaneous Topics Back to Top of Page

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Healthy Resolutions For The Whole Year	Printable PDF
How to Avoid Deep Vein Thrombosis on Long Plane Flights	Printable PDF
How to Prevent and Treat ACL Injuries	Printable PDF
Pump Fiction	Printable PDF
Sneaker Savvy	Printable PDF
Travel Fitness: A Plan of Action to Keep You Active	Printable PDF
What You Need to Know to Purchase a Treadmill	Printable PDF

Nutrition Back to Top of Page

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Eat Well to Stay Motivated and Energized	Printable PDF
Healthy Hydration	Printable PDF
Scaling the New Pyramid	Printable PDF
Vegetarianism and Athletes	Printable PDF

Sports/Outdoor Activities Back to Top of Page

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After the Marathon	Printable PDF
Beat The Heat Before It Beats You	Printable PDF
Bike + Mountains = Excitement And Challenge	Printable PDF
Diggin' in the Dirt	Printable PDF
Gearing Up For Golf	Printable PDF
Get Ready To Hit The Slopes	Printable PDF
Smooth Skating	Printable PDF
Summer Skin	Printable PDF
Take Your Workout Off The Beaten Path	Printable PDF
Training to Run Your First 5k	Printable PDF

Strength/Resistance Training Back to Top of Page

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Free Weights vs. Strength-Training Equipment	Printable PDF
How Women Build Muscle	Printable PDF
Pilates Primer	Printable PDF
Plyometrics: Controlled Impact/Maximum Power	Printable PDF
Resistance Tubing Workout	Printable PDF
Steering Clear of Strength Plateaus	Printable PDF
Strength Training 101	Printable PDF
Strengthen Your Abdominals with Stability Balls	Printable PD

Supplements Back to Top of Page

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Creatine Creates a Sensation	Printable PDF
Supplements: Too Much of a Good Thing?	Printable PDF
Test Your Supplement Savvy	Printable PDF
The Truth About Steroids	Printable PDF

Weight Back to Top of Page

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America Needs An Attitude Adjustment	Printable PDF
Calorie Burners: Activities That Turn Up the Heat	Printable PDF
Putting on the Pounds	Printable PDF
So, You Want To Spot Reduce? Here's How	Printable PDF
Successful Weight Control	Printable PDF
Weight Loss Plateaus and Pitfalls	Printable PDF

Youth Back to Top of Page

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Children and Running	Printable PDF
Kids In Motion	Printable PDF
Parents, Eat Your Words!	Printable PDF
Strength Training for Kids: A Guide for Parents and Teachers	Printable PDF
Teens, Fitness and You	Printable PDF
The Top Ten Fun Fitness Summer Activities for Kids	Printable PDF

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