Late last year, I introduced the idea of the minimum effective dose: the lowest dose to produce a desired outcome. Whether it’s calorie intake, exercise, sunlight, carbohydrates, or work habits, we often think we need much more than we actually do to get the results we want. Why crank out those extra reps, put in those extra few hours, choke down another chicken breast if they won’t make you any more prepared to handle what life dishes out? Failing to heed the minimum effective dose costs you money, time, and mental real estate. Figuring out the minimum effective dose for the various inputs shaping our days can make us more efficient and open up the rest of our life to do the things we actually want to do.
What, exactly, are the minimum effective doses for exercise? How little do I have to train to stay and/or get fit? And what kind of effects can we expect to get from said minimal doses?