My Training Philosophy
I’ve often used my own body as a kind of laboratory. Through that experience, I’ve come to understand how deeply physical fitness is connected to mental wellbeing and emotional stability. The same problem can feel completely different depending on your physical health. When the body is supported, the mind responds differently.
As a systems science student, I naturally see the body as an engineering system. Every part needs to function well for the whole system to perform optimally. Fitness and overall wellbeing form the foundation. The right food for the right person, adequate sleep, a positive environment, and strong connections with friends and community all work together to support a healthy, long life.
This understanding has helped me become more intentional about my health. I pay attention to what I do and what I put into my body. Exercise is a key part of that. Even when my routine gets disrupted—whether for a few days or even a few months—I always return to it. Movement has become a habit I trust. My exercise routine is a combination of six different activities, working together much like a well-designed system.
My daily workout routine is highly customized, evolving to match my professional demands and environment. I am a firm believer that “one size does not fit all.” True success in fitness comes from identifying your unique constraints and committing to a routine that adapts to your life.
I previously practiced daily morning swimming for few years, but after relocating to a new country, the distance to the local pool made that specific habit unsustainable. This taught me a vital lesson: consistency is not about rigid repetition; it is about the ability to adjust to changes in location and lifestyle.
My Current Weekly Training Schedule
To maintain discipline despite potential schedule conflicts, I utilize a modular training approach:
- Bharatanatyam (Dance): 2 hours per week
- Karate: 1 hour of formal class
- Swimming & Gym: 2 hours total (1 hour of swimming immediately followed by 1 hour of strength and conditioning).
- Stair Climbing: 10 minutes daily (5 days a week)
- Cycling: 1 hour per week (Used as my primary commute to the sports center and classes).
Weekly Calculation: Time & Calorie Burn
To calculate your calories, I used average MET (Metabolic Equivalent of Task) values for a person of roughly 70–75 kg (My weight is 70 Kg).
| Physical Activity | Weekly Duration | Approximate Calories Burned |
|---|---|---|
| Bharatanatyam Dance | 1 hour | 400–450 kcal |
| Karate Class | 1 hour | 700–800 kcal |
| Moderate Swimming | 1 hour | 500–600 kcal |
| Gym Workout | 1 hour | 300–450 kcal |
| Stair Climbing | 50 minutes (total) | 450–550 kcal |
| Cycling for Commuting | 1 hour | 400–500 kcal |
| Total | 5 hours 50 minutes | 2,750–3,350 kcal |
If you’ve been feeling scattered, overwhelmed, or as though your well-being has slipped down your list of priorities, you’re far from alone. Many people around the world struggle to find balance. In fact, nearly one-third of adults globally—around 31%—don’t meet even the minimum recommended levels of physical activity.
The table below is meant to help you reflect on where you are right now and explore how pairing simple activities can help you create a sustainable routine that fits into a busy life.
1. Global Population by Exercise Frequency
This table shows how often the world’s adult population engages in physical exercise in a typical week.
| Frequency of Exercise | % of Global Population | Est. Number of People |
| 0 times (Inactive) | ~31% | ~2.5 Billion |
| 1–2 times per week | ~25% | ~2.0 Billion |
| 3–4 times per week | ~28% | ~2.3 Billion |
| 5+ times per week | ~16% | ~1.3 Billion |
2. Popularity by Activity Type
This table highlights the most common forms of exercise. Many people participate in more than one type (e.g., someone who walks for exercise might also swim).
| Rank | Activity | Participation Rate (%) | Common Duration |
| 1 | Walking | ~48.5% | 30–60 mins |
| 2 | Running / Aerobics | ~44% | 20–45 mins |
| 3 | Strength Training (Gym) | ~30.5% | 45–60 mins |
| 4 | Cycling | ~24% | Varies (Commute vs. Sport) |
| 5 | Swimming | ~18% | 30–45 mins |
| 6 | Yoga / Pilates | ~12% | 45–60 mins |
Table: Common Physical Activity Combinations
This table estimates how the active population mixes their workouts based on global participation trends.
| Combination Profile | Est. % of Active Pop. | Typical Weekly Routine |
| The “Dual Cardio” | ~35% | Walking + Running OR Walking + Cycling |
| The “Balanced Health” | ~20% | Walking + Strength Training (Gym) |
| The “Active Commuter” | ~15% | Cycling + Walking (usually for transport) |
| The “Mind-Body Mix” | ~10% | Yoga/Pilates + Walking or Swimming |
| The “Weekend Warrior” | ~8% | Team Sports (Soccer/Tennis) + Running |
| The “Tri-Athlete” | ~5% | Swimming + Cycling + Running |
| Other / Single Activity | ~7% | Only 1 type (e.g., only Gym or only Walking) |
What is my target training duration?
At present, I train for about 5.50 hours per week. My goal is to first double this amount and eventually increase it to four times my current training time. To achieve this, I need to develop strategies that will help me gradually increase my weekly workout hours.
One of the reasons for setting this goal is that Bruce Lee was believed to train for around 20 hours per week, according to some undocumented sources. Inspired by this, I want to revise my training strategies and determine how I can incorporate more training hours while working full-time and managing my other activities.
Phase 1
📊 Workout Time Calculation
Target training time:
10 hours/week = 600 minutes
Current training:
5.5 hours = 330 minutes
Extra training needed:
600 − 330 = 270 minutes
Each workout block:
10 minutes
Number of 10-minute workouts needed:
270 ÷ 10 = 27 sessions per week
🏋️ 10-Minute Workout Distribution
You have 5 available extra days, so we distribute 27 sessions across them.
| Day | 10-min Sessions | Total Time |
|---|---|---|
| Day 1 | 5 | 50 min |
| Day 2 | 5 | 50 min |
| Day 3 | 5 | 50 min |
| Day 4 | 6 | 60 min |
| Day 5 | 6 | 60 min |
Workout breakdown
| Session | Time |
|---|---|
| Morning break | 10 min |
| Pre-lunch | 10 min |
| Lunch workout | 10 min |
| Afternoon break | 10 min |
| Pre-leave stretch | 10 min |
Self Training Plan 1
A1 : Lat Pulldown ( 25 kg x 12 rep)
A2: Goblet Squat ( 12 kg x 12 rep)
B1 : Bench Press ( 20kg()x7-10)
B2 : Seated Hamstring Curl ( 32 kgx 12 reps)
Each 3 set.
| Session | Time |
|---|---|
| A1 : Lat Pulldown ( 25 kg x 12 rep) | |
| A2: Goblet Squat ( 12 kg x 12 rep) | |
| B1 : Bench Press ( 20kg()x7-10) | |
| B2 : Seated Hamstring Curl ( 32 kgx 12 reps) | |
Some inspiration videos