The 3 3 3 rule for exercise is an exercise method for 2 popular structures, which include a weekly schedule of 3 days strength, 3 days cardio, 3 rest/recovery for overall balance.
And for a single workout format like 3 circuits, 3 exercises per circuit, 3 rounds for efficient full body training, while also focusing on foundational movements like push-ups, squats and band pull-aparts.
Both these exercises are done to aim to build fitness and prevent over training as well as fit into busy schedules, by also providing you with structure without the complexity, and promoting of strength, endurance as well as consistency.
To exercise using the 3 days strength, 3 cardio and 3 rest weekly structure, for 3 days focus on compound lifts like squats, rows and presses to build your muscle and strength.
Then for 3 days for the cardio, you include activities like cycling, brisk walking or even swimming for heart health.
And then for 3 days you do the rest and recovery, by doing gentle movement, walking, stretching or even complete rest to prevent burnout.
For the single workout structure of 3 circuits, 3 exercises and 3 rounds, start by warming up by doing dynamic stretches.
Then for circuit 1 do 3 exercises like squats, push ups or band pull aparts, 3 rounds, 45s on/15s rest, 1 min break between circuits.
For circuit 2 do 3 new exercises like lunges, planks and rows, for 3 rounds.
And then for circuit 3 do 3 final exercises like glute bridges, overhead presses, crunches etc for 3 rounds.
The 3 3 3 rule for walking is a Japanese walking method also known as interval walking training, which involves alternating between 3 minutes of fast, brisk walking and 3 minutes of slower, recovery walking, and repeating this cycle for around 30 minutes, which helps to boost your cardiovascular fitness, strength as well as endurance.
The 3 3 3 rule for walking helps improve heart health, circulation as well as muscle tone by varying intensity, with the fast segments challenging you, like talk test, "where you can only speak a few words" and slow segments allow recovery and where you can speak in full sentences.
To use the 3 3 3 rule in walking, warm up, by first starting with a few minutes of easy walking, then walk briskly at high intensity, for 3 minutes, then walk at a slower pace of low intensity for 3 minutes.
And then repeat this and cycle through these fast and slow walking intervals 5 times for a 3 minute workout.
Then cool down and finish with a few minutes of easy walking.
When it comes to optimal health it's better to walk both faster and longer.
Walking faster is also strongly linked more to reduced mortality risk and more improved health and longer walks also build your endurance and can also be more sustainable.
The ideal approach to walking for health benefits is to actually combine both walking faster for a portion of your walk and then continue walking for a longer distance.
The more you walk, the healthier you can become and you can also lose weight by walking longer and even faster and can help to maintain a healthy weight.
Walking a faster pace is associated with a lower risk of death from all causes, especially from cardiovascular disease as it helps keep your heart healthy and helps improve blood flow.
Brisk walking and walking fast also improves your heart's efficiency and increases oxygen delivery to your heart and the rest of your body and helps to reduce cardiovascular issues.
For older adults, increasing your walking speed and walking as fast as you can, can also lead to substantial improves in your overall ability to walk longer distances.
Longer walks also help to build up your overall endurance over time.
And slower, longer walks also put less strain on your body, when compared to fast walking, which can also potentially lower your risk of injury.
Longer walks can also be good as they can also provide you more time for a mental time out and can also improve your emotional well being.
To combine both walking fast and longer walks, start out with a brisk walking pace to get your heart rate up, as this also provides the most significant health benefits.
Then add longer distance at a moderate pace.
After the fast paced portion of your walk, continue walking for longer distances at a slower or even more moderate pace to meet your step goals and help build your endurance.