The optimal length of a weekly workout for longevity varies depending on the type of exercise and the individual, but generally experts recommend 2.5–5 hours of moderate or vigorous activity per week.
Here are some guidelines for different types of exercise:
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The Mayo Clinic recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
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A meta-analysis found that the lowest risk of mortality from all causes was associated with a weekly resistance exercise volume of no more than 60 minutes. Higher volumes were associated with diminishing benefits, and volumes above 150 minutes per week were associated with an increased risk of mortality.
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AARP says that you can increase your longevity by strength training for just one hour a week. You can get the majority of the benefits of strength training by doing a chest press, a back row, and a multi-joint leg exercise three times a week.
個人而言：除了做康複訓練的時候的那2個月有差不多每周10小時+，剩下的每周訓練都在5小時以內。力量訓練最大的有幾周每天做700個俯臥撐，看起來很多，其實也就每天訓練40分鍾。
現在每周4小時的站立自行車+每天幾分鍾的俯臥撐和引體向上
