When starting your fitness journey, you need to know what your goal is, and the minimum amount of exercise you need to do to reach it.
When someone is included in the world of workout, the first question is how much exercise he has to do. This includes how much time to exercise per day, and how many days per week to exercise, etc. The answer will probably define how many years they can do it. Even though the benefits of exercise are the most researched and proven, the hardest thing to do is to start and stick to it.
They say that fitness is like a medicine, so it should have minimum effective dose to have any effect on the human body. Oxford Dictionary Defines minimum effective dose, the smallest dose of a particular drug that produces a specified effect in an organism. This is also called minimum effective dose. But can this principle really be applied to exercise?
Turns out, algorithms can figure out how old you are before sending you selected articles on the internet. So while still half a decade away from turning 40, it sent me medium The piece which said, It’s one thing to look better than 99% of people over 40, written by trainer Chris Davidson, who calls himself a lifestyle coach for fed-up, over-40s. His answer was to find the minimum amount of exercise required in a year to look good. It broke the workouts down into a mathematical formula, suggesting that doing two workouts per week, for 52 weeks (104 workouts), was better than doing five workouts per week for six weeks, three times a year. (90 workouts).
This obviously depends on how much time the person has. Generally, people above 40 years of age may have many responsibilities in life which may be more or different than those of someone younger. Motivation may also decrease, which makes two workouts per week for 52 weeks the perfect sales pitch for people who want to get fit. This, as always, also depends on the goals. Not every middle-aged person is in bad shape. Some people may be looking to get back into a fitness regime. Some people want to get stronger and chase the 1RM (one-rep maximum), which I wrote about early last year in a Lounge article titled, The science behind testing your strength with 1-Rep Max), some people may want to be fast, some may just want to be in shape.
Some athletes may require a higher level of purposeful training. For example, an Olympic swimmer hoping to shave one-tenth of a second off his 50-meter freestyle may need three hours of exercise a day. But for most people who want to build strength for a healthy everyday life, three 30 to 60-minute workouts per week are often enough, a study says. life experiences article title, When it comes to exercise, what is the minimum effective dose?
The minimum effective dose of exercise will depend on three main parameters: increasing strength, mobility and endurance. The combination of these three is the perfect fitness routine. This will include some resistance training, some activation and mobility routines, and cardio or HIIT work.
A review in Journal of Strength and Conditioning Research Topic, Maintaining physical performance: A minimum dose of exercise is required to maintain stamina and strength over time states that, for muscle size, the minimum frequency of exercise required to maintain adaptations may depend on the age of the subjects. In young subjects (20–35 years old), at least 1 session of strength training per week seems to be sufficient to maintain muscle size, while in older subjects (60–75 years old)… we conservatively consider two sessions per week Recommend doing resistance training in sessions. Maintain muscle size, as this frequency has previously been shown to be effective.
And what about speed? This is a more complex topic because working at speed requires rest, measurement of the different stress levels you are facing, and careful consideration of progress. But those who think fitness is hard to achieve will be happy to know that conservative approaches work better than shocking the body if the plan is long-term.
Try a low-volume plan and assess your body’s response before adding additional workouts or attempting higher-volume training. As you get fitter, you will inevitably need to increase intensity and volume to continue improving, but always pay close attention to your body. If the dose response curve levels off and fatigue overtakes improvement, you’ve gone too far, as stated in a great article at TrainerRoad.com, written by cycling expert Sean Hurley. , titled, Minimum Effective Dose: How much should you train to get faster?
Finally, if you want to check out the World Health Organization’s basic guidelines, they suggest a simple starting point: that adults do 2.5 hours of moderate-intensity aerobic physical activity, 1.25 hours of vigorous-intensity (or a combination of both) and muscle-strength training twice a week, targeting major muscle groups. So there you have it, get to work now!
Pulasta Dhar is a football commentator, podcaster and author.
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