# Exercise Dosage Sources: - [Leisure Time Physical Activity and Mortality: A Detailed Pooled Analysis of the Dose-Response Relationship](x-devonthink-item://C58EC425-E68A-49F1-9644-E5B8D5A05EB7) - [[How much exercise per week is best for longevity]] ## Dosage | Intensity | %maxHR | Zone | Daily (rounded) | Weekly | | ------------------------------ | ---------- | ------------------------------------------ | --------------- | ------- | | EITHER **Moderate** (3-6 METS) | 50% to 70% | [[Zone 1 training]] or [[Zone 2 Training]] | 60 min | 450 min | | OR **Vigorous** (6+ METs) | 70% to 85% | [[Zone 3 training]] or [[Zone 4 training]] | 30 min | 225 min | > [!NOTE] Daily Dosage > Seven (7) days of even moderate (3-6 METS) exercise for 60 minutes seems excessive, and also with 30 minutes of vigorous exercise. **For a list of [[Exercise METS by activity]]** ## Recommended dosage divided by number of days per week | Exercise Days Per Week | Moderate | Vigorous | |:----------------------:| --------:| --------:| | 7 days | 60 min | 30 min | | 6 days | 75 min | 40 min | | 5 days | 90 min | 45 min | | 4 days | 120 min | 60 min | ## See also - [[Training zones]]