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What exercises, and how much exercise, should I be doing every week to maintain optimum health?

Posted by John Cawley on

What exercises, and how much exercise, should I be doing every week to maintain optimum health?

There are a lot of people going to gyms regularly and training hard several times a week who are very fit and appear to be healthy but a lot of them aren’t very healthy at all. To be both fit and healthy will come down to several very important lifestyle factors.

Number one is good nutrition, any real transformation in health, wellbeing and fitness will come down to 80% nutrition, 10% exercise and 10% rest and recovery. The exercise that you do needs to be suitable for you and your goals, but as a general rule when you do strength based workouts, the following day should be a rest day to allow your muscles to repair. Every time we lift weights we damage muscle fibres and they need rest and good nutrition to repair.

On the days in between strength workouts you can do low intensity exercise like walking or pilates / yoga and it is good to do a combination of these different types of exercises as they complement each other, Every person is unique but we would recommend exercising at least 3-4 time per week, each time being 30-45 minutes for best results. These training sessions will be mix of functional strength training / cardio  and also walking, pilates or yoga.

Always listen to your body and never push through pain or continue an exercise if you can’t engage the correct muscles or keep good technique. Make sure to stay hydrated by drinking quality filtered water and eating fruits and vegetables that have a high water content like watermelon, celery, cucumber etc. Also eat plenty of plant based whole foods in your diet, as large amounts of vegetables and fruits create an alkaline environment in the body that has been scientifically proven to help people recover from exercise and inflammation much quicker.

So to summarise, exercise at least 3-4 times per week and do a combination of some strength and cardio and other low intensity exercise like pilates, yoga or walking and never do strength focused workouts 2 days in a row. There can be exceptions to this, some people may have specific injuries or health conditions which means they cannot train so regularly or for people who want to lose weight they may need to do more interval type training in the morning on an empty stomach.


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