Andrew Huberman· PhD
For really vigorous exercise, around three to four times a week is very sustainable over a long period of time. On top of that, you could add in 3 or four more instances of less vigorous exercise.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
For really vigorous exercise, around three to four times a week is very sustainable over a long period of time. On top of that, you could add in 3 or four more instances of less vigorous exercise.
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vigorous exercise at least 3x
I think most people can go to the gym three to four days a week and be fine.
And I think that ratio can change fairly substantially. And you can incorporate...I would submit that engaging in more vigorous intensity type exercise if you're only doing one, two, three hours a week may potentiate or give you a further boost in fitness.