At the risk of agitating the Well Actually-s, here’s an over simplification of a weekly fitness routine. Is this the only way plan your workouts? Absolutely not. Is this the best way to plan your workouts? Maybe, it depends on your goals. Is this better than what ~80% of adults are currently doing? Yes it is According to the American Medical Association. About 1 in 2 adults meet the minimum recommendation of 150 minutes of moderate to vigorous cardiovascular activity AND only 1 in 5 meet the minimum recommendation of cardiovascular activity PLUS total body strength training 2-3 times a week.
There are many formats and programs that will help you achieve a healthier lifestyle and hit the benchmark weekly recommendation as pictured above. Keep in mind that there is no one format or program that is necessarily more correct than another (generally speaking). There are, however, formats and programs that are more suited than others for your specific goals.
Set some goals, big or little. Train in a manner that’s appropriate for those goals. Most importantly, remember that some is better than none. Ultimately, you want to hit a minimum of 150 minutes of moderate cardio with 2-3 strength training sessions weekly so don’t short change yourself, but if you’re just starting out 1 day a week is better than 0. 2 is better that 1, 3 is better than 2, etc. Work you way up to that benchmark. Abandon the idea that if you can’t hit the minimum then “what’s the point?” There are still health benefits in adding ANY physical activity if you’re currently at zero. This is not a 12 week challenge, this is not a weight loss gimmick. 150 minutes from cardio with 2-3 strength sessions is a part of your personal hygiene.
This message has been brought to you by The Committee to Eradicate A-Holes who Gatekeep Fitness.