Defining the Perfect Week of Training, Metabolic Syndrome, and Improving Mitochondrial Function
Hint: It's all related
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Hello everyone. Today’s post is for paid subscribers only! To start, I want you to picture the ideal week of training. Think of it in terms of how much aerobic activity you should complete each week (minutes/hours) and weight lifting sessions.
Now let’s compare that to what the NIH recommends: “at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week.” For an even greater benefit, “do 300 minutes (5 hours) of moderate-intensity aerobic activity or 150 minutes (2 hours and 30 minutes) of vigorous-intensity activity each week (or a combination of both). The more active you are, the more you will benefit.”
In addition, “muscle-strengthening activities that are moderate or vigorous intensity should be included 2 or more days a week. These activities should work all the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Examples include lifting weights, working with resistance bands, and doing sit-ups and pushups, yoga, and heavy gardening.”
*Side note: “heavy gardening”, lol.
The key takeaways from the NIH are:
