No “global” ideal regiment exists, but there are many that are “good enough” for most cases.
There is no single “global” recommendation that can be made for what amounts of what types of exercises should be taken by everyone, because everyone’s goals and needs are different. That said, you could do worse than the basic recommendations made by our government. Huberman’s Foundational Fitness Routine covers all these bases. This will put you in a position to be healthy and maximize your healthspan.
- Adults should move more and sit less throughout the day. Avoid Chronic Inactivity. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous1 physical activity gain some health benefits.
- For substantial health benefits, adults should do at least:
- 150 minutes to 300 minutes a week of moderate-intensity aerobic physical activity (50% - 70% max HR)
- or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity (70% - 85% max HR)
- or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
- Preferably, aerobic activity should be spread throughout the week.
- Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes of moderate-intensity physical activity a week.
- This is an hour a day during the week, a great routine if you can manage it.
- Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefit.
💓 TL;DR
Strength train 2+ times/week & do cardio at various levels of intensity such that you’re at:
- 75 minutes at 130-160bpm
- 150 minutes at 90-130bpm
Based on Heart Rate Zones of a ~33 year old.
Source
Related
- Chronic Inactivity
- Chronic Low-Level Inflammation
- Obesity, Smoking, & Inactivity
- Balance
- Facets of Fitness
- Anti-inflammatory Behavior
- Ideal Rest Time for Hypertrophy
- ~10-15 Sets Per Week
- Minimum Viable Cardio
- Huberman’s Foundational Fitness Routine
- Minimalist Weightlifting Training
Footnotes
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For the terms “moderate” and “vigorous” it would seem logical to use the appropriate translation in Heart Rate Zones ↩