[jclos]

Physical training follows a fairly typical bell curve-ish dose/response relationship, where more training gives you less and less benefit until you reach a point where your recovery cannot catch up and you get worse. 7 min per day isn't bad because it's a very small time investment that can yield a lot of result for anybody who cannot do anything else, but that's really about it. If you are liking Mark Lauren's strategy you should stick with it. You could probably do both ML's program and this one to be honest.

The 2018 guidelines of activity for physical activity for general health [1] are the following:

* 150 to 300 minutes per week of moderate-intensity aerobic physical activity, OR;

* 75 to 150 minutes per week of vigorous-intensity aerobic physical activity, AND;

* Resistance training of moderate or greater intensity involving all major muscle groups on 2 or more days per week.

[1]: (PDF warning) https://health.gov/sites/default/files/2019-09/Physical_Acti...