This is one of the most common questions I get as a trainer, especially this time of year when many are trying to find the magic formula for their health goals.
If you’ve followed me for a while, you know I always say “The only bad workout is the one you didn’t do.” “If you show up, you’re successful”, and my only rule is to just “Keep Moving.” I stand by all of that, and will always remind you that any amount of movement is beneficial (which is why I have 5 Minute Workouts and 10 Minute Workouts on my channel). But, there are some specific guidelines that may help in your journey.
According to the World Health Organization’s most recent guidelines (Nov 2020), healthy adults should get around 150 – 300 minutes of moderate to intense activity a week, or 75 – 150 minutes of vigorous activity per week. You can mix that up many ways: getting 5 days a week of 30 minute workouts (like my January Calendar or January Jumpstart in the BodyFit Athletic Club) or by getting a few days a week of longer workouts. The key is to get your heart pumping and muscles moving, and include strength training, cardio, and flexibility/mobility. How can you further refine those guidelines to meet your unique goals and lifestyle? Here are a few things to consider:
1. What are my goals? If you are looking to lose weight, you may need more intense workouts more often; if cardiovascular fitness for a race or event is your training goal, you likely need longer workouts. Looking to build strength and mass? Shorter workouts with muscle group splits might work best. Different goals may require more or less and different types of training.
2. What fits into my lifestyle and schedule? If doing your workouts 5 days work week works best for your schedule, go for it! If you have more time on the weekends and want to get more in then, that also works. Finding a schedule that works for you and your family gives you the best chance of long term success and helps avoid burnout.
3. Something is always better than nothing! If the idea of a 30 minute workout feels unattainable, just get moving! Starting slow with a few minutes at a time helps you establish a routine, and can feel less overwhelming.
The bottom line is the health benefits of movement cannot be understated! Use the WHO guidelines as a starting point. If you have specific goals, consider working with a personal trainer to develop a fitness plan built specifically for you and your lifestyle. And above all else, try to get moving in some way everyday!
Show up. Keep moving!
Let’s do it!
Hi Amy, I’ve upped my workout since last September, following your wonderful videos and other exercise each day as well as tweaking diet, just to keep in shape where I’ve got not work through the pandemic.
I’ve now lost over 3 stone (about 19kg) and am back at where I want to be weight-wise but am unsure how much I should be working out to -moderate- my weight to keep it where it is; as well as if I should be upping diet slightly. Everywhere I look gives different advice that is aimed for dieting and whilst I actually found the losing weight bit quite fun, trying to find the right formula now is actually making me slightly anxious as a result of such vague conflicting info everywhere. Any pointers please? 🙂
PJ, the transition into maintenance is quite a challenge, isn’t it? I am sure Amy and Vivian will have grat advice, but I have found a really helpful maintenance group over on MyFitnessPal.