After the newsletter of the past week, I got one fantastic Question from a reader named Sharon, about whom I don’t think he is spoken enough.
“What if you want to be healthy and strong, but are not so interested in constantly improving your fitness?
You want to feel good and live for a long time – but you are also a nerd who prefers to impose other parts of life imposed. What does ‘enough’ fitness look like? “
Such a good question, right?
So much is spoken in the fitness world Progress And Profit and pursue the next big goal … but what if your goal is actually maintenance?
What if you want to be strong enoughfit enoughand flexible enough To feel great in your body, to avoid injuries and still have time and energy for the stuff you Strictly speaking Do you want to do
While there are many different ways to approach this question, I recommend the following as a general guide for lifelong health and function:
✅ full body power training 2x/week (20–30 minutes)
Imagine this as insurance for your muscles, bones and joints. It helps with strength, bone density, prevention of injuries and long -term independence.
Choose ~ 3 full body exercises (crocodes, cross lifting, pushups, rows, etc.), carry 2 or 3 sets of each of them between 5 and 12 repetitions and ensure that it is still relatively difficult, but not all.
You don’t have to crush yourself. You don’t have to pr. You don’t even have to love it.
Tooes just on. Raise things. Leave them down. Repeat.
And here are the good news:
Studies show that, as soon as you have built up a base of the strength, you can maintain it with as little as 1/3 to 1/9 of the original training volume (sets and repetitions)– Especially if the intensity (how heavy you lift) stay the same.
In other words:
You no longer have to do more to keep what you already deserve.
You just have to Immerse up With consistency. Bonus: Turn your routine every ~ 12 weeks to avoid incidental injuries or burnout.
❤️ 150 minutes/week with moderate aerobic movement
This can be walked, cycling, garden, sports, martial arts or even dance parties in your kitchen. If your heart rate is high and you breathe a little more heavily, it counts.
However, spread it as you want:
- 5x 30 minutes walks
- 3x 50 minutes cycling rides
- Ninja training for 15 minutes a day
Experiment to find the things that work for you! Choose movement that makes your brain happy.
And that can also change seasonally. For example, in summer I love getting a bike tour. In winter it only dances with the children a few nights a week. Would you like access to our Super Secret Nerd Fitness Dance? (It’s actually a real thing!) Send me a quick answer and I will send it to you on your way!
🌀 5-minute daily flexibility check-in
This does not have to be a complete yoga flow. Just a quick warm-up or mobility drill to move your joints, loosen tight areas and check how the feeling of your body feels. Things such as shoulder circles, hiptrotations and rockbacks are nice entries here.
It is a little daily habit that helps you to catch problems before you are in larger ones.
💡 Do you want to increase efficiency?
Combine them!
A circle of strength (translation exercises with minimal calm) can increase your heart rate and also make your cardio requirements.
At the beginning, add a warming up and you hit all three buckets in a single session.
Boom. Functional fitness trifecta completely.
The goal here is not “top performance”. It is “Peak enough. “”
Enough to stay strong. Enough to feel energetic. Enough to support all the things you want to do outside the gym.
You don’t have to chase constant improvement to stay healthy – you only need one Simple system You can stay. This is the type of investment that dividends will pay again and again for the coming years.
Fitness doesn’t have to be yours Devotion. But it Is A tool that helps you do more of what you love longer. And you never know! Maybe you will find something that wakes up your interest on the way. 😃
– Trainer Matt
PS Would you like to help build your “just enough” fitness routine? Shoot me an e -mail – I would be happy to refer you to some resources.
