Global health organizations, governments, and scientists give remarkably consistent recommendations for health, the prevention of disease and general wellness.
Depending on what Facebook puts in your ad feed, you might be forgiven for thinking that working out for 4 minutes a day so hard you barf your brekkie back up is what you need for a long life. Or alternatively, that some quality time with yourself and thoughts of your pelvic floor will get you as fit and flexible as an Instagram yogini. So what is exercise?
There are ever more (seemingly) varied ways of exercising, in ever more time effective ways.
200+ minutes per week of moderate cardiovascular exercise and 2 strength training sessions.
So what exactly does that mean? Let’s break it down….
200+ Minutes per week of cardio…
The differences between moderate and intense cardio are clearly explained here.
In short, moderate cardio is when you are slightly out of breath until you have trouble finishing a normal sentence. This is called ventilators threshold 1 (VT1).
Intense or ‘High-intensity cardio’ begins when you are having marked trouble completing a sentence, and continues until you can’t speak at all. This is called ventilators threshold 2 (VT2).
The great news about this is that the more ‘intense’ our cardio the more ‘heart health value’ it has. So if you run at a higher level of VT 1, i.e. you have more trouble completing a normal sentence, then that is worth ‘more’ minute for cardio than more moderate intensity.
So a game of indoor soccer, a game of Aussie rule or Hockey or Netball. Boom goes the timer. Join a judo club with your kids. Boom, again. Swing a kettlebell for some short sharp sessions per week and the ‘heart numbers’ start going through the roof
Activities that are at once demanding on our cardiovascular system and our strength system are the most effective training modes for heart health.
Two Strength Training sessions…
The 2x per week allows for the approximately 72 hours our bodies need to recover from a session working to fatigue, and to come back stronger aka the ‘training effect’. The 72 hours depends on age, gender, diet, sleep, alcohol consumption and other variables.
There are other approaches to strength building – notably gymnastic training protocols – but science tends to focus on approaches that are applicable to a broader, busier population and which have more measurable, concise time blocks.
Strength is defined as the amount of weight one can move from point A – B. Lifting things that you find heavy makes the skeletal muscles stronger – you can lift heavier things next time. It also makes our non- skeletal muscles aka our heart stronger. A stronger heart = less heart disease. It increases bone density. Denser bones = less osteoporosis.
If this exercise prescription brings to mind dull and mind-numbing images of hours on a treadmill or hanging around in gyms surrounded by beefy blokes and/scantily clad nubiles, despair not...
No consideration is given to power training(strength x speed is defined as power) in the recommendations for exercise. For the newbie, this is a good thing. Lifting heavy things quickly requires some practise and time for muscles and connective tissues to become ready. However, once you have got a bit of practise under your belt combining strength and endurance is a whiz-bang way to kill two birds with one stone.
There are other ways to get your cardio and strength dose!
Firstly, the more intense your cardio the more minutes it is worth. Cool, huh? So if you swing a kettlebell and get yourself gassed, you can get big chunks of your cardio minutes ticked off in a few short sharp sessions.
Cardio can be running and riding. It can also be crawling, cartwheels, dancing, skipping, wheelbarrow races and leapfrog.
Similarly, the mention of strength work usually solicits images of smelly gyms, big guys, big gals, big mirrors and a very ‘us/them’ feel for newcomers. It doesn’t have to be that way.
Worse still, a lot of people have had bad experiences lifting weights with inexperienced instructors, programming too much weight too soon.
A really important thing to know about strength is that it is not the same as size. Training for strength is really quick. Our classes have it done and out of the way in less than half an hour. Remember if size equalled strength, bodybuilders would win weightlifting events at the Olympics. As it is, they don’t even make the team.
At White Dog Studio, we have designed a strength and fitness class for people that hate cardio and gyms. We call it Bar+Bell.
We have a great group of people, from all walks of life, shapes and sizes. Each session incorporates:
- Bodyweight exercises for cardio, flexibility and coordination
- Carefully scaled and varied warm-ups that prepare you for the workout you’ll do
- Safe, simple and scientifically proven approaches to strength training that don’t produce bulky muscles. Just strong lean ones
- Constantly varied cardio blasts that keep you on your toes, fit and curious
- We finish with a stretch that makes sure you recover quickly and leave feeling great
If you're interested in getting healthy, preventing disease and increasing your general wellness, try a few White Dog Bar+Bell classes.