What is Formal Fitness? (And How Much Do You Need?)

The New Year is just around the corner, and with it comes the annual surge of "work out more" resolutions. But if you're like most people, you may be confused about one fundamental question: What exactly is formal fitness, and is it the same as just being active?

In my Wellness Vortex Model, we talk about integrating non-negotiable movement. Today, we're clarifying the difference between simply moving your body and having a structured exercise routine.

I recently recorded a quick video right after my run to clarify this important distinction.

The Apple-and-Fruit Analogy: Formal Fitness vs. Being Active

This is the key concept we need to understand to avoid fitness confusion:

Formal Fitness is being active, but being active is NOT Formal Fitness.

Think of it this way: Every apple is a fruit, but not every fruit is an apple.

• Being Active: This is simply moving your body throughout the day (your daily steps, walking while on the phone, gentle movement). It is essential for overall health and energy, but it doesn't automatically qualify as exercise.

• Formal Fitness: This is when you take time to exercise with a specific purpose—to strategically raise your heart rate, build muscle, or increase flexibility.

Your Weekly Formal Fitness Budget (The 150-Minute Rule)

To truly benefit from formal fitness, you need a plan. Just like a financial or calorie budget, you need to dedicate time.

The general guideline for formal fitness is to set a weekly budget of 150 minutes of dedicated, purposeful exercise.

How to Structure Your Budget:

• Daily Goal: Aim for 20 to 30 minutes of formal fitness most days.

• Rest Day: Intentionally schedule one day a week for rest—this is when your body rebuilds and gets stronger!

The Two Major Components of Formal Fitness

When you allocate time in your 150-minute budget, you must focus on these two pillars to achieve comprehensive results:

1. Strength Building (Resistance)

This involves anything you do to put mechanical stress into your muscles and bones. This stress is a positive signal for your body to adapt, leading to:

• 💪 Increased Confidence & Functional Strength

• 🦴 Better Bone Density (crucial as we age!)

• 🛡️ Injury Prevention

Whether you use body weight, resistance bands, dumbbells, or specialized machines, the goal is consistent resistance. Remember: I focus on functional fitness and corrective exercise to ensure you build strength safely.

2. Cardiovascular Health (Cardio)

This means activity that lifts your heart rate until you are breathing harder. This is where the distinction between "active" and "formal" is clearest:

Final Takeaway: Stop Failing By February

Understanding the difference between being active and having a structured fitness budget is the first step in creating a routine that lasts. Confusion around fitness is a major reason New Year resolutions fail by February!

Formal fitness raises your metabolism and builds resilience, while being active keeps your energy up daily. Do both!

Got Questions? If you have specific questions about your current routine or are unsure where to start, feel free to schedule a quick chat with me.

To your strength and power in body and mind,

Nadya