Fitness

What is the minimum you need to exercise to be fit?

Published

11 months ago

December 22, 2023

Press Room

What is the minimum you need to exercise to be fit?

When beginning your fitness journey, you need to know what your goal is, and what is the minimum amount of exercise you need to do to reach it

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The first question someone asks when they’re being inducted into the world of workouts, is how much they have to exercise. This includes for how long to exercise per day, and for how many days per week, and so on. The answers will probably define how many years they can do it for. Even though the benefits of exercise are the most researched and proven, it is the most difficult thing to start and get consistent with.

Fitness is like a drug they say, so there has to be a minimum effective dose for it to have any effect on the human body. Oxford Dictionary defines ‘minimum effective dosage’ as, “the smallest dosage of a particular drug that produces a specified effect in an organism. Also called minimal effective dosage.” But can this principle really be applied to exercise?

Turns out, that algorithms can figure out how old you are, before sending you the pick of the internet’s articles. So while still half a decade away from being 40, it sent me a Medium piece which said, Looking Better Than 99% Of People Over 40 Is About One Thing, written by trainer Chris Davidson, who calls himself “a lifestyle coach for fed-up, out-of-shape Over-40s”. His answer was figuring out the minimum amount of exercise needed over a year to look good. It broke down workouts into a mathematical formula, suggesting that it was better to do two workouts per week, for 52 weeks (104 Workouts), than five workouts per week for six weeks, three times a year (90 Workouts).

This obviously depends on how much time said person has. Generally, people in their 40s might have a slew of life responsibilities which could be greater than or different to someone younger. The motivation might be lower as well, which makes the two workouts per week for 52 weeks, the perfect sales pitch for those who want to get fitter. It also depends, as it always does, on the goals. Not every middle-aged person is out of shape. Some might be wanting to get back into a fitness regime. Some might want to get stronger and chase a 1RM (the one-rep max, something I wrote on early last year in a Lounge piece titled, The Science Behind Testing Your Strength With The 1-Rep Max), some might want to get faster, some might just want to get toned.

“Some athletes might require high levels of purposeful training. An Olympic swimmer hoping to shave a tenth of a second off her 50-meter freestyle, for example, might need three hours of exercise a day. But for most people who want to build strength for a healthy everyday life, three workouts of 30 to 60 minutes each week is often sufficient,” states an Experience Life article titled, 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. A combination of these three is the perfect fitness routine. It would encompass some resistance training, some activation and mobility routines, and cardio or HIIT work.

A review in the Journal of Strength and Conditioning Research titled, Maintaining Physical Performance: The Minimal Dose Of Exercise Needed To Preserve Endurance And Strength Over Time states that, “for muscle size, the minimal frequency of exercise necessary to maintain adaptations may depend on the age of subjects. In younger subjects (∼20–35 year old), as little as 1 session of strength training per week seems sufficient to maintain muscle size, whereas in older subjects (∼60–75 year old)… we conservatively recommend performing resistance training on two sessions per week to maintain muscle size, as this frequency has previously been shown to be effective.”

And what about speed? This is a more complicated subject because speed work requires rest, a measurement of the various stress levels you are facing, and a careful consideration of progression. But for those who think that fitness is tough to get into, would 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 you add extra workouts or attempt high-volume training. As you get fitter, intensity and volume will inevitably need to increase for you to continue improving, but always pay close attention to your body. If the dose response curve levels off and fatigue outpaces recovery, you’ve gone too far,” states a brilliant TrainerRoad.com article, written by cycling expert Sean Hurley, titled, Minimum Effective Dose: How Much Should You Train To Get Faster?

In the end, if you want to check the basic World Health Organisation guidelines, they suggest a simple enough starting point: that adults perform 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 the major muscle groups. So there you have it, now start working out!

Pulasta Dhar is a football commentator, podcaster and writer.

Related Topics:endurance Exercise fitness mobility strength workout

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Fitness

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

Published

1 hour ago

November 19, 2024

Press Room

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

JONATHAN DAVISS IS not the type of guy to go light. When he showed up to the MH Fitness Hub to show off his workout, he didn’t need to stack weight plates on the bar to recreate a working set of back squats. But the 24-year-old star of Netflix’s hit Outer Banks series—who introduced himself simply as JD on camera—didn’t even think about slacking, even though he was only demonstrating his routine. He threw 315 pounds on the barbell, stepped up to the rack, and repped out his set.

That willingness to load up the weight might just be because he has a different mindset than the norm. “I’m one of the weird ones,” Daviss said. “I actually prefer doing legs over arms.” He called out squats, hang cleans, power cleans, or deadlifts as his favorite exercise, depending on the day—all major movements that will build up leg strength and power—mostly because he knows he can use heavy weights for those movements.

Daviss has built a workout with trainer Rhys Athayde that allows him to push big weights while also prepping him for his Outer Banks role as Pope Heyward—who, as the pair joked, has his shirt off for a lot of the series. The combination of heavyweight lifts, jumps, and dedicated core work help him to look the part. It also helps that the actor has an athletic background: He played two years of varsity football in Texas, and he credits his training knowledge on that experience.

Check out Daviss’s workout, which challenges the actor to harness his power and strength to build up his body for Outer Banks.

Jonathan Daviss’s Outer Banks-Ready Workout

Warmup

Resistance Band Stretch and Floor Work

The Workout

Barbell Bench Press

3 sets of 10 to 12 reps

Single, Double Leg Box Jump

3 sets of 10 to 12 reps each

Barbell Back Squat

3 sets of 10 to 12 reps

Cable Kickbacks

3 sets of 10 to 12 reps per arm

Core Superset

Farmers Carry

5 sets of 20 yards

Hanging Knee Raise

30 second hold, then reps to failure

Want more celebrity workout routines? Check out all of our Train Like videos.

Fitness

Alchemy X brings Fitness and Holistic Health Facility to Philly's Navy Yard

Published

9 hours ago

November 18, 2024

Press Room

Alchemy X brings Fitness and Holistic Health Facility to Philly's Navy Yard

PHILADELPHIA (WPVI) — Fitness and Holistic Health Facility Alchemy X moved from South Philly to the Navy Yard this past June.

Owner DaraMarie Adams opened Alchemy X in 2022 with the help of her fitness instructor turned into close friend, Alexis Guthrie.

With Dara’s previous experience working in finance, she took classes with Alexis to clear her mind.

Alchemy X was born after discovering they shared the same dream of creating a community space based on fitness and wellness.

Alchemy X now has two rooms and 11 instructors for their pilate-based classes of various levels.

The newest addition to Alchemy X is the coffee and juice bar where Adams makes juices, cleanses, and detoxes based on your needs and seasonal drinks.

You can visit the Alchemy X website to book your next class.

website | Website|Instagram|
1200 Constitution Ave, Philadelphia, PA 19112.

Fitness

Sweat in Style: Exploring the Boom in the Exercise Fitness Apparels Market

Published

17 hours ago

November 18, 2024

Press Room

Sweat in Style: Exploring the Boom in the Exercise Fitness Apparels Market

WiseGuy Reports

A Market Pumped for Growth
The market size for exercise and fitness clothing was projected to reach USD 340.35 billion in 2023. It is anticipated that the market for exercise and fitness apparel would increase from 357.4 billion USD in 2024 to 528.5 billion USD in 2032. During the forecast period (2024-2032), the exercise fitness apparels market is anticipated to grow at a CAGR (growth rate) of approximately 5.01%.

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Shifting Trends Fueling the Demand

The Rise of Athleisure Athleisure, a blend of athletic and leisure wear, has been a game changer in the fitness apparel industry. Consumers now demand clothing that is versatile, stylish, and comfortable, suitable for both workouts and everyday wear. With celebrities and influencers endorsing fitness gear as a fashion trend, athleisure has taken center stage, appealing to a broader audience beyond gym-goers.

Wellness and Fitness as a Lifestyle The global pandemic acted as a catalyst, transforming how people perceive fitness and well-being. Home workouts, virtual fitness classes, and outdoor activities became popular, fueling the demand for quality exercise apparel. People are investing more in activewear that supports their fitness goals, enhances performance, and provides maximum comfort.

Sustainability and Eco-Friendly Practices Today’s consumers are increasingly environmentally conscious, pushing brands to innovate in sustainable activewear. Companies are leveraging recycled and organic materials, adopting eco-friendly manufacturing processes, and creating products with reduced carbon footprints. This shift toward sustainability is not only a trend but also a necessity as brands aim to capture the environmentally aware segment of the market.

Key Companies in the Exercise Fitness Apparels Market Include:

Nike

Adidas

Lululemon Athletica

Under Armour

Puma

Columbia Sportswear

VF Corporation

Asics

Mizuno

New Balance

Anta Sports

Li Ning

Fila

361 Degrees

Kappa

Technological Innovations Transforming Activewear

Advancements in technology are revolutionizing fitness apparel. Moisture-wicking fabrics, odor-resistant materials, and compression wear that aids muscle recovery are just a few examples of how technology is enhancing performance. Furthermore, smart textiles equipped with sensors to monitor biometrics like heart rate and body temperature are slowly entering the market, catering to the growing demand for data-driven fitness experiences.

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The Impact of E-commerce and Social Media

E-commerce has become a significant distribution channel for exercise fitness apparel, making it easier than ever for consumers to browse and purchase products. Online platforms offer a wide variety of styles and brands, while social media plays a crucial role in shaping consumer preferences. Fitness influencers and brand ambassadors showcase the latest trends, making activewear more aspirational and accessible. Direct-to-consumer brands are also using digital marketing and e-commerce to gain traction, offering personalized experiences and convenient shopping.

Challenges and the Road Ahead

Despite the positive outlook, the market faces challenges. Intense competition, fluctuating raw material prices, and the need for constant innovation can put pressure on brands. Moreover, meeting the demands for sustainability while maintaining affordability and performance quality is a balancing act that many companies are still navigating.

Future Outlook

The future of the exercise fitness apparels market looks promising, with several growth opportunities on the horizon. Expect to see more hybrid garments that blur the lines between fitness wear and everyday clothing, as well as further integration of smart technologies. Customization and personalization will become key focus areas, as consumers seek apparel that reflects their individual style and preferences.

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