Let us be real – we all want to be generally healthy, but we all are (inherently) a little bit lazy. There’s something within human nature that is constantly asking, what is the minimum amount of effort that I can put in to get the maximum amount of return? And of course, with something that a lot of people (definitely not trainers!) consider “unpleasant” like exercise, that elusive bare-minimum level is often speculated upon.
How much exercise is considered “enough”? I get this question all the time, and the easy (and by the way, correct) answer is of course to say that it varies by your age, performance goals, medical history, genetics, and ability level. For example, if you are 80 years old and have arthritis, a daily 1-mile walk with some at-home grip work might suffice. If you are an Olympic power lifter training for the next Games, the above program would not even remotely suffice. Get it?
The U.S. Department of Health & Human Services recommends 150 minutes of moderate (think walking, easy lap swimming, or playing doubles tennis) exercise per week, which can average out to 30 minutes on 5 of the 7 days. Alternatively, you can perform 75 minutes of vigorous activity (think running, swim sprints, or playing singles tennis), or a combination of the two. In addition, they suggest doing muscle strengthening exercises on all major muscle groups twice per week. They also make it clear that unless you are doing a combined 300 minutes of exercise per week (about an hour per day on six days per week), you probably will not be losing any weight (sigh, I know).
An avid ThisFitBlonde reader had asked me a while back if doing Spin class twice per week and barre class three times per week was “enough,” and using the above formula, let’s figure it out. If you take the Spin class seriously (this is why I love the more accurate intensity-calibrated bikes used in a studio like Flywheel rather than something more….shall we say…”bouncy,” like a SoulCycle), you’re logging about 80-90 vigorous minutes. The barre classes would add up to about 180 moderate minutes, and given my understanding of the type of classes, would also “count” as muscle strengthening. Therefore, yes – that combo on paper would be “enough” for general health, but perhaps not enough for weight loss – and definitely not enough for a completely different performance goal like running a marathon or completing an obstacle race.
This is where you have to be honest with yourself about why you’re exercising, what your performance and body composition goals are, what you expect to gain from the type of exercise you’re doing, and how your diet supports your workout regimen.
Want a window into my exercise world? Here we go: I am currently training for a long-distance obstacle race (Spartan Beast Malaysia), an ultramarathon relay (Ragnar Napa Valley), and a hot-weather marathon (Standard Chartered Singapore Marathon). Using the above questions, here’s my metric and exercise prescriptions for myself:
WHY ARE YOU EXERCISING? Because I’m a g*ddamn beast, but also sort of an idiot, so I’ve decided to line up three giant endurance races at the end of the year to keep myself motivated, excited to keep working out and focused.
WHAT ARE YOUR PERFORMANCE AND BODY COMPOSITION GOALS? I’d like to complete the Beast without injury, feel strong and recovered on all three Ragnar legs, and finish the marathon with my partner in less than four hours (ambitious given the heat). I’d also like to lose 5 additional kilos and about 4% body fat along the way.
WHAT DO YOU EXPECT TO GAIN FROM EXERCISE? I expect to lose weight, run faster and more efficiently, build upper body and grip strength, and practice fueling and hydration for hot-weather endurance events.
HOW WILL YOUR DIET SUPPORT YOUR WORKOUTS? I will continue to alternate low-carb and higher-carb days (carb cycling) within the framework of intermittent fasting. I will increase my protein intake on lifting and recovery days and supplement with BCAAs. I will try to eat a salad daily for lunch to maximize vitamins, minerals and nutrients and keep alcohol to a minimum, particularly within the last month before the three events.
MY WORKOUT PRESCRIPTION: Garagecircuit (obstacle/circuit/strength training) 2X/week. Two short runs (5-8K) and one long run (10K+) per week, building up to 30K by December. Stairs/boxing circuit (stair running, sprints, push-ups, squats, lunges, and sparring) 1X per week. Obstacle-specific (Fitness Protocol) training when possible; at least once per month. Yoga once per two weeks for mobility and anti-inflammation. One rest day per week (can include yoga but no other workouts).
If you’re confused about how to tailor your workouts to your goals like I did above, if you’re not sure working out “enough,” and/or if you don’t know how to develop a nutrition plan that complements and makes the most out of your exercise routine, it is definitely worth the investment in a few sessions with a personal trainer, nutritionist, and/or registered dietitian to make sure you’re on the right track.
Do you think you exercise “enough”? How do your workouts move you toward your goals?