How does the fitness look “adequate”? 🧐

After the newsletter last week, I got a file amazing A question from a reader named Sharon, I do not think he is talking about enough.

“What if you want to be in good and strong health, but you are not interested in constantly improving your fitness?

You want to feel satisfied and live for a long time – but you are also a student who prefers to settle other parts of life. How does the fitness look “adequate”? “

This is a good question, right?

There is a lot of talk in the world of fitness progress And and Gains And chase the next big goal … but what if your goal is in reality maintenance?

What if you want to be strong enoughsuitable enoughFlexible enough To feel satisfied in your body, avoid injury, and you still have time and energy for things In reality Want to do?

While there are many different ways to deal with this question, here is what I recommend as a general evidence for health and job for life:

✅ Full strength training 2x/week (20-30 minutes)

Think about this as insurance for your muscles, bones and joints. It will help in strength, bone density, prevent injuries, and long -term independence.

Choose ~ 3 full body exercises (squatting, Deadlift, exercise exercises, row, etc.), perform 2 or 3 groups of each of them somewhere between 5 and 12 actors while ensuring that they are still relatively difficult, but not all.

You don’t have to crush yourself. You do not have public relations. You don’t even need his love.

Just appear. Raise things. Put them. Repeat.

Here are the good news:

Studies indicate that once you build a base of strength, you can Maintains With less 1/3 to 1/9 of the original training volume (groups and actors)– Especially if the density (how it lifted heavy) remains the same.

In other words:

You don’t need to continue making more effort to keep what you already won.

You just need Keep With consistency. Reward: Rotate routine every 12 weeks to avoid any excessive injuries or fatigue.

❤ 150 minutes/week of moderate air movement

This walk, cycling, gardening, sports, martial arts, or even concerts can be in your kitchen. If your heart rate rises and breathes a little heavier, this is important.

Spread it as you like:

• 5x 30 minutes, aspects
• 3x 50 minutes biking
• 15 minutes of ninja training every day

Experience to find things that work for you! Choose the movement that makes your mind happy.

This can change seasonally, as well. For example, in the summer, I would like to get a bike riding. In winter, it is just dancing with children a few nights a week. Do you want to access the Super Secret Secret? (It is actually a real thing!) Send me a quick response and I will send it on your way!

🌀 5 minutes make up daily

This does not need to be a full yoga flow. Just fast warm -up or movement to move the joints, reduce narrow areas, and record access with your body feeling. Things like shoulder circles, hip rotation, and Rockbacks are nice entries here.

It is a small daily habit that helps you share problems before it turns into larger problems.

💡 Want to raise the level of efficiency?

Combining them!

The strength circuit (assembly exercises with minimal comfort) can raise the heart rate and receive heart needs as well.

Add warm up at first and hit all three buckets in one session.

leap. Full functional fitta.

The goal here is not to “perform peak”. It is “peak enough“

It is enough to stay strong. It is enough to feel vibrant. It is enough to support all the things you want to do outside the gym.

You don’t have to chase the continuous improvement to keep your health – you just need a file Simple system You can stick to it. This is the type of investment that continues to pay stock profits for years to come.

It should not be fit passion. But that He is A tool that helps you do more than you like for a longer period. And you never know! You may find something that interests you along the way. 😃

– The coach died

note Do you want to help build “adequate” fitness routine? They shot me on an email – I will be happy to direct you to some resources.