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.
个人而言：除了做康复训练的时候的那2个月有差不多每周10小时+，剩下的每周训练都在5小时以内。力量训练最大的有几周每天做700个俯卧撑，看起来很多，其实也就每天训练40分钟。
现在每周4小时的站立自行车+每天几分钟的俯卧撑和引体向上
