After years of experimentation, I've fine-tuned how much exercise is appropriate for me. I don't think that any "formula" out there really works - everyone has different exercise capabilites and also different recovery abilities.
For myself, I've found that a lot of walking, moderate amounts of vigorous aerobic activity, and a bit of weightlifting works very well. I've condensed this into a "pyramid" below to simplify things.
If someone is naturally muscular, they may do better with more weightlifting. If someone naturally excels in aerobic activity, they may do better with more running. It all depends on a person's physical attributes and genetics. So what's your pyramid?
