How many minutes should be devoted to resistance training, zone two cardio, and high intensity cardio per week?

To achieve a balanced and effective fitness routine, the following weekly time allocations are recommended for resistance training, zone two cardio, and high-intensity interval training (HIIT):

1. Resistance Training:

   • Frequency: 3 sessions per week
   • Duration: Each session lasting about 45 to 75 minutes, averaging around 1 hour in total for the week.

2. Zone Two Cardio:

   • Frequency: Aim for at least 3 sessions per week.
   • Duration: At least 200 minutes per week (this could be broken down into shorter sessions), conducted at an intensity where you can maintain a conversation 1.

3. High-Intensity Interval Training (HIIT):

   • Frequency: At least 1 session per week.
   • Duration: This session typically lasts around 20 to 30 minutes, involving short bursts of high effort followed by rest intervals 1 2.

Overall, a well-rounded program might look like:

• 3 Resistance Training sessions (1 hour each)
• 3 Zone Two Cardio sessions (about 200 minutes total)
• 1 HIIT session (20-30 minutes)

This structure helps maximize fitness benefits across cardiovascular and strength training while promoting overall health and brain function 2.