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How much exercise do you really need to_________________? Part 3

by studiofit

Your goal: stay healthy

exercise for health

You need: cardio 2-3x week + strength training 2x week + more moving

There’s tons of research to show that following the governments guidelines – a minimum of 150 minutes of moderate or 75 minutes of vigorous activity a week – can help you by reducing your risk of high blood pressure,     high cholesterol, heart disease, diabetes, depression, and other health problems. But if your goal is to reduce these risks while simultaneously increasing confidence and seeing visible changes in your body such as weight loss, increased muscle and definition, then a little more is required. 

Whatever your personal physical goals may be, overall health should be the top priority. Along with the minimum government recommendation, you should also include some high intensity interval training aka HIIT. “Unlike moderate exercise, HIIT recruits type 1 and 2 muscle fibers, which builds better muscle – muscle that burns more calories24/7,” says John Porcari, Ph.D., an exercise science professor. And intervals ensure that you never get too good at an exercise. “If all you do is run at a 10-minute-mile pace, your body quickly becomes efficient, so instead of 100 calories a mile, you might burn only 85,” says exercise physiologist Pete McCall. 

According to the American Heart Association, resistance training using 8 to 10 different exercise sets with 10 to 15 repetitions each (a full-body workout) performed at a moderate to high intensity for a minimum of 2 days per week is recommended. How we spend our time outside of working out makes a big difference as well. According to a paper in Exercise and Sport Sciences Reviews, even when you meet physical activity guidelines, prolonged periods of sitting can increase your risk of metabolic disorders, including diabetes, and premature death. The American Institute of Cancer Research recommends getting up to do some type of minimal activity for at least 1 to 2 minutes for every hour in a row you sit. When watching TV, use commercial breaks or DVR fast-forward time as your cue. (How about bringing back planking – which is one of the best exercises for overall core strength)

“Tell me and I forget. Teach me and I remember. Involve me and I learn.”

Here at Studio Fitness, we give great effort in trying to live out these words by Benjamin Franklin. We don’t just tell you what helps, but we demonstrate it ourselves. While teaching and sharing what we already know, we continually seek more education as we don’t claim to know it all. Our goal is to encourage involvement in fun, healthy activities not just within our gym, but in your everyday lives as well. So that you walk away having experienced the full beneFITs of a healthy lifestyle. 

Once in a routine, staying healthy is the less challenging part. Getting healthy is the harder obstacle. That’s where having a dependable workout facility, along with trainers and peers to hold you accountable comes into play. Once all is said and done, let’s make sure that more is done rather than said! Because the fact is, nothing works if you aren’t willing to.

Adrian Reese

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A big thank you to Jim Floyd, my trainer for a decade, for convincing me that just because I can, doesn't mean I should bench press 400 lbs. Ego and 57-year-old joints don't always get along! If you're in the Rockwall, Texas area and don't use Studio Fitness Rockwall, you are using a second class gym. - Brad Boeke


I have to thank Jim Floyd for keeping me in such good shape! All day we have been descending into tunnels and uncovered ruins to see the discoveries of Bible times! I feel great. - Virginia Hodge