Performance Equity™: The Compounding Effect
Training notes on effort, movement and health.
Practical training information for anyone who trains. Read it, use it, and build your week with it. Every note is free and public.
These notes are general information. Training plans built from them are yours to adjust.
The weekly targets
The public health guidelines set a weekly floor for adults:1 2
- Aerobic activity. At least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or an equivalent combination of the two.
- Strength. Muscle-strengthening activity on 2 or more days a week that works all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.
- More time, more benefit. "Gain even more benefits by being active at least 300 minutes (5 hours) per week."2
- Sit less. "Some physical activity is better than none. Adults who sit less and do any amount of moderate- or vigorous-intensity physical activity gain some health benefits."1
Moderate means you can talk but not sing. Vigorous means you cannot say more than a few words without pausing for a breath.3
Three sample weeks
Pick the column that matches where you are, and move to the next one when you are ready. "Increase amount and intensity gradually over time."2
| Day | Starting | Building | Steady |
|---|---|---|---|
| Mon | Strength + two 10-minute brisk walks | Strength + 30 min moderate | Strength + 25 min vigorous |
| Tue | Two 10-minute brisk walks | 30 min moderate | 30 min moderate |
| Wed | Two 10-minute brisk walks | 30 min moderate | 25 min vigorous |
| Thu | Strength + two 10-minute brisk walks | Strength + 30 min moderate | Strength + 30 min moderate |
| Fri | Two 10-minute brisk walks | 30 min moderate | 25 min vigorous |
| Sat | Rest, or an easy walk | Rest, or an easy walk | Rest, or an easy walk |
| Sun | Rest, or an easy walk | Rest, or an easy walk | Rest, or an easy walk |
| Week | 100 min moderate · 2 strength days | 150 min moderate · 2 strength days | 75 min vigorous + 60 min moderate · 2 strength days |
- Starting builds toward the 150-minute target. "Don't worry if you can't reach 150 minutes per week just yet. Everyone has to start somewhere."2
- Building meets the moderate target: "30 minutes a day, 5 days a week."1
- Steady meets the vigorous target and adds moderate time.
- Strength on Monday and Thursday leaves two rest days (Tuesday and Wednesday) between strength workouts, in line with the American Heart Association's guidance: "Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts."4
Session times above are the main work. Add a warm-up and a cool-down to each aerobic session.5
The anatomy of one session
1 · Warm up, 5 to 10 minutes. Do the activity you plan to do at a slower pace: jog before a run, walk before a brisk walk. "The more intense the activity, the longer the warm-up."5 A warm-up allows a gradual increase in heart rate and breathing at the start of the activity.5
2 · The main work. The minutes in your plan, at the intensity you chose. Check it with the talk test or a 0 to 10 effort rating: moderate is a 5 or 6, and vigorous begins at a 7 or 8.3
3 · Cool down, 5 to 10 minutes. Slow your pace so your heart rate comes down gradually. Stopping suddenly can cause light-headedness.5
4 · Stretch while warm. "Hold each stretch 10 to 30 seconds." "The stretch should be strong, but not painful." "Do not bounce." Exhale as you stretch and inhale while holding it.5
Strength basics
- Frequency. At least twice a week, every major muscle group.2 4
- Volume. "One set of eight to 12 repetitions, working the muscles to the point of fatigue, is usually sufficient for each muscle group."4
- Equipment. Free weights, machines, or your own body weight.4
- Progress. "As you progress and get stronger, add more weight or more days a week of strength training."4
- Technique. The American Heart Association suggests you "may wish to consult with a certified fitness professional to learn safe techniques before beginning a strength-training program."4
Sources (accessed Oct 1, 2026)
- Centers for Disease Control and Prevention, "Adult Activity: An Overview," last reviewed Dec 20, 2023. cdc.gov/physical-activity-basics/guidelines/adults.html
- American Heart Association, "American Heart Association Recommendations for Physical Activity in Adults and Kids," last reviewed Jan 19, 2024. heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
- Centers for Disease Control and Prevention, "How to Measure Physical Activity Intensity," Dec 4, 2025. cdc.gov/physical-activity-basics/measuring/index.html
- American Heart Association, "Strength and Resistance Training Exercise," last reviewed Jan 19, 2024. heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise
- American Heart Association, "Warm Up, Cool Down," last reviewed Jan 16, 2024. heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down
- American Heart Association News, "'And Just Like That,' everyone wondered: Is exercise safe?", Dec 15, 2021. heart.org/en/news/2021/12/15/and-just-like-that-everyone-wondered-is-exercise-safe
Last reviewed October 2026.