Steel Mace Fitness offers a wide range of health benefits, but how much training do you really need to see results? Let’s dive into the essentials and help you get the most out of your steel mace workouts.
Finding the Sweet Spot
As a master trainer and steel mace coach, I know that everyone’s fitness journey is unique. While your specific goals might vary, I’ll provide a general guideline based on trusted expert recommendations and my coaching insights.
Expert Recommendations
Both the CDC (Centers for Disease Control and Prevention) and the WHO (World Health Organization) offer excellent benchmarks for physical activity:
- 150 minutes of moderate-intensity aerobic activity per week — that’s about five 30-minute sessions
- Two days of muscle-strengthening activities per week
- For extra health benefits, aim for up to 300 minutes of aerobic activity weekly
These guidelines form a strong foundation for improving overall health and well-being.
Why These Guidelines Matter
Sticking to these recommendations comes with a host of benefits:
- Lower risk of heart disease, stroke, and type 2 diabetes
- Improved cognitive function and reduced dementia risk
- Better bone health and balance (especially for older adults)
- Reduced anxiety, better sleep, and improved mood
- Lower risk of certain cancers, such as breast and colon cancer
Applying This to Steel Mace Training
So, how do these guidelines translate to Steel Mace workouts? Here’s a simple way to get started:
- Cardio Sessions: 30-minute Steel Mace Cardio Sessions, five times a week. Focus on lighter weights and dynamic, full-body movements to elevate your heart rate.
- Strength Sessions: Two focused Steel Mace Strength Sessions per week. Use heavier weights and slower, controlled movements to build muscle.
Customize It to Fit Your Goals
Your routine should be tailored to your goals. For example, if your focus is fat loss, prioritize more cardio-style sessions. On the other hand, if you’re aiming to build strength, incorporate additional weighted sessions with lower reps.
Here’s a quick breakdown of session types:
- Steel Mace Cardio: Light weights, higher repetitions, and fast-paced movements.
- Steel Mace Strength: Heavier weights, slower movements, and fewer repetitions.
Support for Your Steel Mace Journey
If you’re new to Steel Mace Training or just looking for fresh ideas, the SMW Academy Membership is a fantastic resource. For less than the cost of a cup of coffee, you get:
- A video library with over 40+ exercise demos
- Printable tools like workout builders and progress trackers
- Weekly workouts with detailed coaching videos
- A supportive, private group of like-minded warriors
It’s a space where you can train with purpose and be yourself.
Wrapping It Up
So, what’s the minimum dose for Steel Mace results? Stick to 150 minutes of cardio-style sessions and two strength workouts per week as a solid starting point. From there, adjust based on your goals and preferences.
If you’d love a deeper dive into the differences between cardio and strength Steel Mace training, let me know. Keep swinging that mace with purpose—your health and strength are worth it!
Sources:
CDC | “Physical Activity Basics”. Retrieved from https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
WHO | Physical Activity”. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity