What's Oak Fitness All About
Our Philosophy:
Fitness is a Forever Habit |
At Oak Fitness, we believe that fitness is not a phase or a quick fix; it is a permanent, integral part of your life. Our core philosophy is rooted in consistency and creating a sustainable routine. We understand the appeal of quick results (who doesn't want to lose a quick 10 lbs?), but our focus is on a much larger, life-long goal: how your body can support your activity and vitality throughout your entire life. True fitness success comes from consistency and building habits that last forever. |
Building a Healthier Future: The Science of Consistency and Strength
Our goal for these newsletters is to provide you with actionable, science-based information to empower your fitness journey. We are starting with a deep dive into our core value: consistency.
The Power of Consistency: Why Showing Up Beats Going Hard
Fitness success operates on the principle of compound interest: small, consistent actions yield far greater results than sporadic, intense bursts. Going "too hard" too often leads to burnout and injury, stalling progress. By committing to a manageable, regular routine, you allow your body to adapt safely and effectively over time. This continuous effort is what drives lasting change in strength, endurance, and overall well-being. Furthermore, consistently showing up at a regular time helps solidify the behavior, transforming exercise into an automatic habit that requires less conscious motivation and willpower. Studies also confirm that individuals who engage in regular, moderate exercise live longer and experience a better quality of life.
A consistent plan is your most powerful tool for accountability. It creates a routine you trust and follow, providing the momentum needed to stay on track even on days when motivation is low. This discipline is essential for reinforcing a healthy, lifelong identity.
How often should I be working out?
How you structure your week is just as important as the effort you put into each session. The official guidelines provide a clear foundation for a balanced, life-sustaining weekly routine, emphasizing the importance of spreading activity across multiple days for maximum benefit and recovery.
The Official Minimum Recommendations:
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Cardio (Aerobic Activity): Aim for at least 150 minutes of moderate-intensity (e.g., brisk walking, light cycling) or 75 minutes of high-intensity (e.g., running, HIIT) aerobic activity per week. Crucially, these minutes should be spread out over several days to maintain consistency, keep your body moving, and provide sustained cardiovascular benefits.
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Strength Training: Engage in resistance exercises on at least two non-consecutive days per week. This allows your muscle fibers time to recover, repair, and grow stronger, which is vital for the principle of progressive overload.
For your muscles to get stronger and grow, you must consistently challenge them with a workload greater than what they are accustomed to—this is the principle of progressive overload. Consistent training allows us to gradually increase the weight, reps, sets, or frequency of your exercises over time, ensuring your body continually adapts and improves.