SEEN: Exercise Recommendations
How does exercise help improve my health?
These are evidence-based exercise recommendations:
Aim for at least four 45 minutes cardiorespiratory workouts of moderate-intensity aerobic activity per week. This can include activities like brisk walking, running, rowing, cycling, or swimming. Focus on zone two training which is about 60-70 percent of your maximum output. You should be able to talk during this aerobic exercise, but you do not really want to.
Incorporate strength training exercises at least two to three days a week for at least 45 minutes. This can involve using weights, resistance bands, or bodyweight exercises to build and maintain muscle strength.
Include flexibility and balance exercises in your routine. These can help improve joint mobility, prevent injuries, and enhance overall physical performance.
Listen to your body and adjust your exercise intensity accordingly. It is important to start slowly and gradually increase the intensity and duration of your workouts to avoid overexertion and reduce the risk of injury.
Find activities that you enjoy and make exercise a regular part of your routine. Consistency is key for long-term health benefits.
Stability:
One hour, split into 5-to-10-minute blocks done before your other workouts.
Strength:
Three 45-minute full body workouts targeting all major muscle groups.
Aerobic Efficiency:
Evidence-based research has found that four 45-minute zone two cardio workouts per week is optimal for improving lifespan and healthspan. There isn’t a nutrition program, pill, supplement, or anything that can improve your health span more than cardiorespiratory activity. This is a lot to start with, so start with four 10–15-minute sessions and keep increasing until you reach your 3 hours per week.
Anaerobic Performance:
One 20-minute VO2 max workout. This would require you to break through your anaerobic threshold (where it is impossible to have a conversation) and can be split into 4 minutes on and 4 minutes off until you complete your 20 minutes. Remember, if you are new to this, you may have to start with as little as 1 minute on and 1 minute off util you build up your VO2 max.
Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns.