No sane person will ever argue the fact that we as a species need to exercise and stay active in order to maintain a successful quality of life.
The benefits are indisputable
But, how much exercise do you need?
When it comes to physical activity and fitness, I notice most folks either have a do absolutely nothing approach or a do way too much approach to exercising.
Doing little or no exercise leads to a sedentary lifestyle of immobility, stiffness, poor hormonal equilibrium and mental awareness, no vibrancy and just an unremarkable existence that invites all kinds of ailments and disease.
Doing too much exercise will invite injury and overuse ailments of the joints and muscles, play havoc with your central nervous system affecting recovery, hormone balance, sleep patterns, your immune system and even adversely affect your mood and judgement.
There is no such thing as a perfect exercise formula, but I do know that It’s the Frequency, Intensity and Movement Choices that confounds and de-rails most people as they tenaciously and nobly seek to become the best versions of themselves they can be.
My training is all about identifying those methods and concepts that produce the best results with a minimum time investment.
Here is the foundational training formula I practice honed over the years through trial, error , failure and ultimately success:
Exercise Frequency
I think we should be moving our bodies every day in some capacity.
But, be aware that there is a point where doing too much, too often and too intense will bite you in the ass and cause your results and well being to flounder.
There are two things I do almost every day.
I will get outside and walk/hike and do some mobility exercises every day.
Why? Because they are super beneficial and sustainable movements your body, mind and spirit can flourish and feed off of in a powerfully consistent manner.
I will only do 1 or 2 intense, but brief workouts during the week depending on how rested, ready and powerful my body feels.
You will know when you achieve the right exercise frequency balance based on your body’s feedback.
If you are progressing with your fitness goals, feeling mentally and physically robust and move pain free in full ranges of movement – You are in the ideal zone.
If you are not progressing with or maintaining your fitness goals, feeling run down and drained and are riddled with pain, poor mobility and collecting injuries – This is an indication you are out of balance and doing something wrong.
You need to experiment and find your ideal exercise frequency, intensity and exercise choice formula as there is no exact science to this or universal program to prescribe since we are all different in our fitness levels and lifestyle habits.
However, solid fitness concepts can definitely be applied to everyone – Just adjust the specific training details to your individual situation and listen to your body as it will tell you when to ramp up or back off the intensity and frequency.
Exercise Intensity
Intensity and challenge is a very important component to any training program, but you need to weigh and view this concept through the lens of sanity and goal productivity.
Yes, you need to productively layer intensity and challenge into your training, but learn to recognize less is more with this concept.
This doesn’t mean you need to engage in a boot camp from hell workout, crossfit body blitz challenge or Navy Seal body crusher marathon session every day.
Learn to listen to your body and “wave” the intensity of your workouts throughout the week as no two trainees are alike in terms of fitness and recovery variables.
Go “hard” and brief 1-2 times a week on those days your body is charged up and raring to go, but back the hell down if you’re dragging your ass and feeling like crap.
Most don’t get exercise intensity right even though their bodies scream at them to balance their efforts!
So listen to your body and adjust your training accordingly – Don’t just blindly follow what’s on a regimented workout program that Swede Herculon uses to train for strongest man in the universe.
Movement Choices
Choose specific exercises that cover the essential movement patterns proven to position the human species for maximum physical success on this planet.
These movement patterns are:
The Squat
The Hip Hinge
Pressing and Pushing
Pulling
Mobility Work
Multi Plane
Weighted Carry
Crawling and Ground Work
There are hundreds of specific exercises you can perform that fall into these beneficial movement patterns
Check out my related link at the end of the post where I go into greater detail as to examples of these movement patterns and explore this site for tons of demos as I enjoy writing about these exercises and how they can apply to any successful lifestyle.
Let’s Sum It Up
Our bodies crave movement and literally begs us to do so in order to advance the success of the species.
Most of your fitness frequency would be better spent practicing some mobility drills and getting outside hiking on some varied terrain every day.
Chase activities, movements and exercises that pay back the best results
True intense training sessions should be peppered into your training infrequently and briefly for ideal results.
Learn to train in the most beneficial manner taking into consideration your age, medical considerations, skill/fitness level, occupational requirements or any athletic team commitments.
Definitely challenge yourself, but know when to back off the throttle
Realize that a great training program without sound nutritional habits will be like an anchor on your results and well being.
Related: Temper Your Fitness Expectations
Related: Essential Exercises For Powerful Living
Related: Go Take A Hike
I’m Mark Mellohusky (Mellow- Husky)
A director of finance who just happens to have a love for physical culture who enjoys chasing and practicing ways to promote the highest quality life for as long as I walk the planet.
I pride myself on being a product of my own advice and the methods I practice enable me to be a powerfully active durable citizen that makes things happen in life instead of just letting life happen to me.
Looking for ideas on exercise intensity, exercise frequency and productive exercise movements?
Then explore my site as there will be some concept or example you can take away and apply to your situation to advance your quality of life even though I don’t expect everyone to approach life exactly like I do.
If you follow the fitness herd, you will just be another average face in the crowd with so so results.
Dare to get off the couch or that treadmill to nowhere and accelerate your quality of life.
There’s a sparkle in my eyes and iron in my thighs!
Seven Stars fitness