NP fitness

The more I train clients, the more I see how manipulating the time you have in a given week can dramatically improve ones fitness level. For example, the US government now recommends that all adults accumulate at least 150 minutes of physical activity a week.

150 minutes a week can be broken down into the following:

2 times a week for 75 minutes each session
3 times a week for 50 minutes each session
4 times a week for 37.5 minutes each session
5 times a week for 30 minutes each session

Let’s say 2 times a week was someone’s choice. The 75 minutes can be further broken down into 10-25 minute blocks that cover all components of fitness:

15 minutes foam rolling, stretching, and warm-ups
25 minutes of a first strength circuit
25 minutes of a second strength circuit
10 minutes of an interval based cardiovascular workout

It all seems to fit, except there is one problem. Those who are just starting out on an exercise program might find this to be too long of a workout and bye-bye New Year’s resolution. The key to sticking to this program is a timed progression. The program length is 12 weeks. Week 1 will start with a 35 minute session done twice a week. Every week each session adds 4 minutes so by Week 11 the 75 minute mark will be reached. Week 12 is an off week so as to get ready for the next phase of the year. By then working out 3-4 times a week is now a possibility, especially for someone who has not worked out consistently in awhile.

Time is the X-factor when looking at an exercise program since it has to fit in your schedule. By using time as a progression instead of weights, sets, and reps, your resolution has a fighting chance to last until Memorial Day.