Every day, Workout-X publishes workouts to the website that help you increase your Total Fitness. We aim for a balanced approach in our programs, realizing that some abilities such as agility and flexibility are best achieved by using one exercise and in one session. This is a simple method that is not meant to be rigid and formulaic. Exercise science is not an exact science, and we like to keep things simple.
First, determine the frequency and duration of your workouts. We recommend three to six workouts a week. For duration, we recommend twenty to forty-five minutes (longer is not necessarily better).
- Three workouts per week
- Twenty to forty-five minutes per workout
To determine the ratios of exercises from the Five Components of Fitness, we look at trends in the FitScore data to see which components need to be improved.
We then pick more exercises from these components, include exercises more often, or encourage the exercise to be performed with more intensity. We use this method, a combination of low-tech and high-tech, to we create what we call The Approximation Method.
Examples of The Approximation Method
Let’s say we notice a lack power and agility in the over-forty age group. We select higher ratios of power and agility exercises over the other fitness components. If you’re in that age group, your approximate fitness component ratios might look like the following:
- ~ 30 percent power exercises
- ~ 30 percent agility exercises
- ~ 13 percent strength
- ~ 13 percent endurance
- ~ 13 percent flexibility
What we do with the ratios?
We can disperse these ratios over the course of each workout, or we can spread them out over the course of the week. Either choice is okay as long as you net the appropriate ratios that balance all of the fitness components!
Freedom in Program Design Is the Key
The Approximation Method allows for freedom and flexibility as you design your real-world fitness program; it keeps things simple and facilitates variety.
