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How much should I exercise?

Since we launched Body Pow back in the summer of 2019, we have been asked a lot of questions.

Questions relating to exercise are very popular and people really do worry if they are active enough.

You can exercise anywhere these days without feeling embarrassed and it is now a fashion to be fit and to wear sportswear.

So how much should we exercise, and can we do too much?

Let’s focus on what is good for you. 150 minutes of cardio exercise per work is very good for you. If you can spread that across 4 days per week, you have cracked it.

This must be complemented by less time spent sitting as well. Spending too much time sitting down is bad for you, a little relaxing is great, but keeping active is crucial.

At 150 minutes exercise will increase your heart health, make you fit, improve your strength, maintain weight loss and give you more energy. This really is optimal for most of us.

So, out of your 168-hour week, 2.5 hours will make you a better person, literally.

Get stronger too

To improve on this, you can do strength training. Lifting heavy weights will make you stronger and give you a toned effect. It will also help build muscle, which is essential in the fight against fat.

You should aim to complete between 12-15 reps of any strength exercise with a weight that will fatigue the muscle to almost failure. With 3 sets of 12 -15 reps, you should just be able to complete the last set, this will cause micro-tears in your muscles. The blood in your body will fill the micro-tears and repair them, making your muscles slightly bigger and usually stringer.

The stigma of women lifting weights has gone. It is common knowledge that eating protein and lifting heavy weights will tone a women’s body, she won’t become emasculated.

Go a step further

People who exercise for 300 minutes (5 hours) per week are on another level. The challenge is to be comfortable at 150 minutes per week, don’t just dive straight in at the deep end and over-do it. This may cause injury, or you will hate it and quit because of your sore muscles.

If you can manage 300 minutes of physical activity across the week you can expect increased weight loss, increased strength gains, increased serotonin (the happy hormone) levels, better sleep patterns and a healthier outlook on life.

Coupled with strength training, you are now at peak performance. Humans exercising 4-5 times per week for an hour at a time will yield rapid results and will feel fit, this is one of the most rewarding feelings of your life.

Professionals will take things further, but at this level, you are on the tipping point of requiring seriously more nutritional input and at risk of injury.


Start with a routine, this is the best way to become healthier. Aim for 150 minutes of exercise per week. Include some weights to strengthen your muscles, don’t forget your core (3 times per week). As time goes on, you will make better nutritional choices to support your training and hopefully, you will feel fitter and happier than ever.

Complement your next workout, with BODYPOW Burner Caps. Take two capsules before you exercise to increase your energy output and performance.

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