In the age of information there is perhaps one problem – there is a little too much of it! Everyone is trying to convince you that doing things their way is best; magazines and newspapers report on the latest trends endorsed by Hollywood stars and most of that has nothing to do with actual science. I enjoy nothing more than bringing you tried and tested nutrition and training methods and today’s blog is no different! Read on to discover how to start building your optimal training plan and improve your health profile based on your schedule.
Building a routine
It is clear that doing something is better than nothing as the body responds to stimulus that is greater than what it is already used to. Fitness can be talked about in terms of duration, intensity and volume – you can continue to make your chosen approach more challenging by increasing one of the three main aspects. However, in order to get the full benefits of physical exercise, we also need a variety of movement in our lives.
When it comes to finding your ideal workout routine, it is a good idea to give different things a go to not end up stuck to one type of movement, which you may or may not fully enjoy. It is important to mention early on that, realistically, you won’t always appreciate your workouts and you might not want to go to the gym at times, hence the initial goal is to simply build a sustainable routine that fits your work schedule and other commitments.
Science tells us that the optimal approach will have us engaging in exercise anywhere between 2-5 days a week. This number, of course, depends on one’s age, fitness goals, current health profile, history of injuries and many other factors. If you are bound by a very busy schedule and you truly cannot exercise more frequently than once a week then you are doing your best and that is good enough. However, it is good to know that being able to train 3-4 times a week is considered optimal due to the increases in strength, performance and injury prevention. This frequency also allows you to fit in a wider variety of movement, which ensures that you won’t experience mental fatigue from always doing the same stuff. I believe this is a great benchmark to aim for and I recommend this training frequency to most of my clients.
Personally, I train between 5-7 times a week with an increased focus on resistance training as of late as the weather is getting colder and there are fewer options for calisthenics sessions. I do cardio for warmup and walk a decent amount weekly – check the relevant sections below for specific details.
Cardiovascular exercise
If you are currently inactive, by simply increasing your step count across the week helps you burn additional calories and will improve your cardiovascular health. Going for walks can also boost your mental health greatly as spending time in daylight and fresh air can make us feel so much better. We know that minimum of 30 mins daily is important for optimal Vitamin D synthesis and getting as little as 15 minutes of sunshine on our face in the morning will boost serotonin levels for better mood and focus. All of the above will, in turn, make us feel motivated and inspired to be more active in general.
Now, how to make your walks in the park, countryside or by the river more effective? Increase the speed, take a longer route or invite a friend to have a catch-up and a giggle while you’re at it – that is multitasking at its finest and both your physical and mental health are well looked after! And once this goal has been reached, do introduce another form of CV training to your weekly routine. It can be anything you enjoy – skipping, running, rowing, cycling, swimming etc.
When I first got into fitness in 2010, I would skip 10 minutes at a time for warm-up and would do cardio workouts daily that lasted 30-60 minutes. This was not optimal as it made it hard to put on muscle. Nowadays, my preferred methods are cycling on a stationary bike (20-25 minutes, 2-3x/week) and rowing on the ergometer (5-10 minutes, 2-3x/week). I tend to walk around 40-60km a week, which can be anywhere from 8000 to 20k+ steps a day and includes one long walk in the park each week.
Resistance training
There are few things better for us than resistance training. Strengthening our muscles and bones for everyday life simply by occasionally lifting some heavy objects? Sounds like a pretty good deal to me! The main issue here is that the average individual does not know what the optimal approach to resistance training should be. So let me give you the data from science and you will put together your optimal training routine.
You can divide your muscle group focus in two main ways – split and full body. For example, bodybuilders love to dedicate a whole workout to each large muscle group, which can easily fill 6-7 days of training in a row. Individuals who prefer metabolic conditioning or functional training will largely focus on full body workouts. We have learned over the years that sometimes less is more, especially when it’s done well, and one of the more surprising findings told us that the same workout volume, no matter how many days it is spread across, does not actually change the response from one’s body.
And it all makes perfect sense – knowing that muscle protein synthesis (MPS) takes up to 72 hours and that collagen production is inversely correlated to MPS, there is a certain rate at which fitness improvements can be made. I want this to be a word of encouragement for all of you who are perhaps just starting out or simply can not find more time in your schedule to exercise more frequently. If you absolutely make the most of your training time, you are making a difference. Start by doing what you can and once you get stronger and more confident, you can do more. Sometimes joining a group exercise class can be the least scary way to get into resistance training as you’re surrounded by likeminded individuals and can be part of a supportive community.
I tend to spend 1-2 hours in the gym or 2-3 hours at the calisthenics park, however it is important to note that I do not train non-stop. When doing calisthenics, I rest around 3 minutes between sets so my total workout volume is between 60-75 minutes. When strapped for time, I do a more intense session with little to no breaks in 30-45 mins.
A great place to start
There is always more to be said on every topic that I discuss but it’s important to allow you to implement the basics first before dunking even more information on you! I know the gems shared today will help many a beginner and intermediate athlete to create their optimal training routine for the new season. You will go from a gentle start and working more recreational movement into your schedule to increasing the volume and frequency of your sessions to boost your health, strength and energy. Of course, training without nutrition is only half the equation so make sure you read my blog “Carb Manipulation – Which Way To Go?” to learn the ins and outs about carbs and how to time your meals with your exercise regime. Equipped with all this knowledge, you will be buzzing with confidence very soon!
Do leave me questions should you have any. And to my readers keen on the Perimenopause series – yes, you might have already figured out that this blog post ties in directly with the topic and I will be adding more helpful nuggets in the next one!
Wishing you a lovely sunny September!
Rahel xx
RAHEL THE AMAZON 