What is the 4 8 12 rule?
Patricia Guichard
2025-10-25 12:07:47
Nombre de réponses
: 13
To establish a minimum baseline of fitness, a person needs to exercise about four hours a week.
Four hours per week is 240 minutes.
Let’s say you want to get a bit more serious about your training – in other words, go from the bottom 25% of people in your age group to solidly in the middle.
The best way to get there is to double your workout time, from four to eight hours per week.
To take fitness to the highest level possible, you have to increase your weekly time commitment to 12 hours.
That boils down to two hours a day, six days a week.
At this point, you’ll also need to develop a rigorous, precise training plan, whether you’d like to focus on running or a full-body approach.
We’re talking cross-training, speed workouts, longer runs, hill runs, yoga and weight lifting, among other things.
With that kind of effort, you’ll be in the top 10% of your age group.
It all comes down to what I like to call my “4-8-12 Fitness Rule” – a rule I’ve developed after 40 years of exercising regularly and talking with other people who do as well.
Dorothée Tanguy
2025-10-16 21:07:35
Nombre de réponses
: 15
For hypertrophy the number of reps will generally be higher. Somewhere between 3-6 sets of 7-12 reps is a good rule of thumb. However, there are a number of different approaches to hypertrophy training that will diverge from this. For example, performing 8 sets of 3 reps rather than 3 sets of 8 reps, with less rest time, has been shown to be an effective technique. For a combination of strength and hypertrophy 4-8 sets of 4-8 reps at 70-80% of your rep max will yield good results. Anywhere in the range of 3-5 sets for 3-5 reps, with adequate rest time, will be sufficient. Generally in the range of 3-5 sets for 3-5 reps, with adequate rest time, will be sufficient. For the development of maximal strength try 3-5 sets at 1-3 reps with 80% of your rep max. For explosive strength, 6-10 sets of 1-3 reps with between 60-70% of your rep max may be performed.
Susan Royer
2025-10-16 20:13:07
Nombre de réponses
: 13
The 4-8-12 Fitness Rule is a guideline for establishing a lasting and meaningful habit of exercise and a healthy lifestyle.
Four hours per week is 240 minutes, which can be broken down into 40 minutes per day, six days a week, or 60 minutes a day, four times a week.
The choice of exercise type is flexible, including running, yoga, swimming, biking, weightlifting, or brisk walking.
To get more serious about training, double the workout time from four to eight hours per week, with a focus on increased intensity and longer activities.
To take fitness to the highest level, increase the weekly time commitment to 12 hours, with a rigorous training plan that includes cross-training, speed workouts, and weightlifting.
With this effort, you'll be in the top 10% of your age group, and running marathons will be second nature.
Fitness won't be a fad, it'll be a lifestyle.
The point is to be active on a regular basis, and doing four hours a week is a starting point.
You'll feel good, and you might even run a 5K or a 10K, and best of all, you'll actually enjoy it.
Matthieu Huet
2025-10-16 16:34:29
Nombre de réponses
: 18
This is an arithmetic sequence since there is a common difference between each term.
In this case, adding to the previous term in the sequence gives the next term.
In other words, .
Arithmetic Sequence:
This is the formula of an arithmetic sequence.
Substitute in the values of and .
Simplify each term.
Apply the distributive property.
Multiply by .
Combine the opposite terms in .
Subtract from .
Add and .
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