Fit & Balanced: A Training Guide for All

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Are you ready to start working out on a regular basis but you’re not sure what to do?

Maybe you’ve been following a workout program but, for whatever reason, you are inconsistent or not getting the results you’d like. Or maybe the workouts you’ve tried have been geared to one exercise modality that you just can’t stand.

Well, look no further – today I’ll outline the most convenient and balanced fitness program that anyone, at any experience level, can stick to!

Day 1 –30 to 60 minutes strength training & mobility

Day 2 – 30 to 60 minutes cardio & active recovery

Day 3 – 30 to 60 minutes strength training & mobility

Day 4 – 30 to 60 minutes cardio & active recovery

Day 5 – 30 to 60 minutes strength training & mobility

Day 6 – 15 to 30 minutes interval training & active recovery

Day 7 – complete rest day

d11d36da94df967077e137592a80f25aFirst, just to clarify, the time of each workout will depend on the individual’s schedule and their level of experience. If you are planning to squat hundreds of pounds, you’re going to need at least 5 minutes between sets. However, if you learning squat mechanics with just your bodyweight, you’ll probably only need 30 seconds in between sets.

Plus, if you overcommit and develop the belief that a workout doesn’t count unless its 60 minutes, you may end up skipping workouts on busy days, rather than getting in 30 minutes of quality work to continue making progress.

The “Strength Training & Mobility” workouts start with a 5 minute warmup to wake up f42fd2699a2f96e23792fe1d41d2f0bbstabilizer muscles, improve movement patterns, and practice “prehab” exercises. Prehab exercises target muscles that tend to be tight, passive, or weak, leading to the most common injuries and imbalances (usually shoulder, knee, and lower back).

The rest of the workout will consist of 10 exercises, strengthening every major muscle group of the body. While we strengthen the muscles with these exercises, we also want to improve mobility. To do this, lift the weight fairly quickly, maybe in 1 to 2 seconds, but then make the lowering or returning phase last at least 4 seconds.

As we lift a weight, our muscles shorten, but as we lower the weight, the muscles lengthen, providing an active stretch to the muscles and tendons.

Below is the outline for the “Strength Training & Mobility” days.

Warmup:

BirdDog/Quadruped – 5 repetitions each side, holding outstretched position for 5 seconds each time

Deadbugs – 10 repetitions in all, holding outstretched position for 2 seconds while exhaling

Glute Bridge – 10 repetitions, holding top position for 1 second

Clamshells – green band around knees, 10 repetitions each side, 1 second hold per rep

External Rotations – 10 repetitions each side

Full Body Workout:

Squat – 3 sets of 8 to 20 repetitions.

Deadlift – 3 sets of 8 to 20 repetitions

Pushups –3 sets of 8 to 20 repetitions

Rowing / Back Pulling Motion – 3 sets of 8 to 20 repetitions

Single Leg Lunge or Squat – 2 sets of 8 to 20 reps

Single Leg Deadlift – 2 sets of 8 to 20 reps

Rear Shoulder Fly – 2 sets of 8 to 20 reps

Bicep Curl – 2 sets of 8 to 20 reps

Tricep Kickback – 2 sets of 8 to 20 reps

Side Plank – 2 sets of 10 to 30 second hold each side

And there you have it – 10 exercises, performed a few times each, that will ensure balanced development, injury prevention, and improved function for years to come!  

One thing I omitted from this program is specific tailoring based upon experience level, restrictions and injuries, etc. For example, a novice might perform the squats by sitting back and down onto a chair and standing back up. An intermediate trainee may perform the movement holding a weight in front of their chest and no chair. And an advanced individual may use a full barbell on their back loaded with hundreds of pounds.

Then, of course, there are many technique details that can’t be efficiently communicated in a blog. Whether keeping the knees out and feet flat on the floor during a squat, or tucking the elbows in towards the body during pushups, form is crucial. But unfortunately, the best way to convey this is through one-on-one work.

fitness-tips-for-beginner-or-newFor the “Cardio & Active Recovery” days, pick whatever form of conditioning is most entertaining for you. This can be running, hiking, riding a stationary bike in front of a television, etc. The point here is that you want the activity to be enjoyable enough that you can stick with it, but isn’t so difficult that you have trouble performing the next day’s workout. You can also practice some of the prehab movements from the Strength day, do some foam rolling and stretching, or attend a Yoga or Pilates class.

Just make sure you do something active for 30 to 60 minutes that leaves you feeling mobile and healthy!

Finally, try tohiit perform higher level conditioning, such as high intensity interval training (HIIT), at least one day a week. You can do 30 seconds of kettlebell swings with 1 minute rests, hill sprints, farmer walks with heavy weights in each hand, or intervals on a rowing machine – really whatever you want!

On the 7th day, marked as “Complete Rest”, you don’t need a highly structured workout, but don’t fear activity. Only the highest level athletes need a day where they do nothing at all. Go for a walk, do a little stretching, go to the beach and go for a swim.

The structure of this program includes 3 scheduled strength and mobility sessions, 3 scheduled cardiorespiratory / cardiovascular sessions, and 1 day where you don’t have to commit to any one thing beforehand.

This program will provide enough stimulus to improve heart and lung health, while improving strength, balance, mobility, and bone density, without resulting in over-training. Just make sure you eat healthy for the rest of the hours of the day outside of the gym!

And if you need any help learning the exercises and perfecting safe and effective technique, don’t hesitate to ask. Thanks for reading!

 

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Recovery

Since the last few posts have been about nutrition, let’s switch gears and get back to the fitness side of things…specifically, recovery techniques.

If I could spend 2-3 hours a day, in the gym, lifting weights, I would. However, I’ve learned the body doesn’t make its progress in the gym. It’s the recovery…the rest and eventual return to a greater stimulus…that helps us reach health and fitness goals.

My favorite recovery techniques are as follows.

Walking – I believe walking is the best form of aerobic activity (swimming may be better but not always as convenient). The benefits of walking are too numerous to list but it certainly helps stretch, and increase blood flow, to recently trained muscles. Depending on your surroundings, you may benefit from the tranquility of nature and avoidance of the over-stimulation of modern life.

Stretching – Recent studies suggest “static” stretching (holding and gently pulling on or pushing against a muscle) does not increase flexibility or recovery and may even increase the risk of injury if done before a workout. However, I’ve experienced nothing but positive results when stretching after a workout or hot shower.

Mobility Work – Before working out, I use “dynamic” warm-up routines. These involve active motions, performed with little to no weight, engaging the same muscles as the exercises I’ll be performing that day. I do about 10 movements, for 5-10 reps, focused on upper or lower body. Some examples would be arm swings, bodyweight squats, or torso twists. On my recovery days, I do closer to 20 movements working all the major muscle groups of the body. I find this helps me feel agile and flexible for the day.

Foam Rolling – This may be one of my favorite recovery techniques…well, besides deep-tissue massage which is far more expensive. Most fitness stores have a variety of foam tubes that you can roll on to help massage your muscles. Start with something soft and work up to more firm tubes or PVC pipes. I recently bought a TriggerPoint that is made of metal. It is filled with water so it can be frozen to provide an ice-bath affect while massaging sore muscles.

Alternating Water Temperature – For centuries, athletes have used ice-baths to help recover from workouts. The science behind this is still uncertain but I swear by a shower alternating between progressively hotter and colder water. This seems to wake me up in the morning, relax and cool me off at bed, and make my muscles feel infinitely better.

Protein – That 1 gram of protein per pound of bodyweight will provide adequate amino acids for the muscles to rebuild after training. Try to consume a complete protein source within 30 minutes of your training session to jump-start the recovery process. Experiment with different intake levels but, keep in mind, if you are consuming more protein than your body can assimilate on a regular basis, it will be converted to carbs and start registering as a fuel rather than a nutrient for rebuilding.

Omega 3 – Remember all that talk about the anti-inflammatory nature of Omega 3’s and the inflammation caused by Omega 6’s? For that reason, try to maximize your intake of things like wild-caught fish and grass-fed beef while minimizing your intake of modern vegetable oils and nuts.

Carbs – Some carbs, like grains and legumes, are very inflammatory while others, like sweet potatoes and fruits, may be anti-inflammatory. Opt for higher quality carbs and consume enough to sustain your training. If you are doing high-intensity work, training multiple times a day, or trying to gain weight, more carbs, particularly starch, will be essential to recovery. Finally, try to consume the majority of your carbs post-workout. The muscles will be primed to absorb glucose and the carbs help transport amino acids and other nutrients post-workout.

Magnesium – I’ll eventually do an entire post about the use of dietary supplements but, to stay on recovery, I’ll just mention magnesium briefly. Magnesium helps the muscles relax and efficiently utilize glucose. To incorporate two recovery methods at once, take a hot bath with 1 cup of Epsom Salt (magnesium) for 15-30 minutes, and then rinse with cold water.

Sleep – This may be the most important yet overlooked aspect in recovery. It is during the first few hours of sleep that the greatest release of human growth hormone occurs. Try shutting down all electronics an hour or two before bed, use room-darkening shades, and set up a source of white noise such as a fan. Shoot for 8-10 hours of sleep a night. You may feel fine with 6 but try for a minimum of 8 and see how your body and mind performs.

These are the tactics I use on a regular basis. I think professional massages and meditation sessions are very valuable but haven’t had time to incorporate them into my daily routine.

Hopefully this post provides you with new ideas for optimizing your recovery. As always, contact me to let me know what did or did not work well for you, or if you want more specifics about these techniques.

Now make some time for rest & relaxation!