What does a « fit » fitness look like? 🧐

After a newsletter from last week I received Fantastically A question from a reader named Sharon, which I don’t think is talking 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 fool who prefers to even out other parts of life. What does a « fit » fitness look like? « 

So good question, right?

There are so many tales in the fitness world progress and profit and pursuing the next big goal … But what if your goal is actually maintenance?

What if you want to be strong enoughfit enoughand flexible enough feel great in your body, avoid injuries and still have time and energy for the things you are actually Do you want to do?

Although there are many different ways to approach this question, here’s what I recommend as a common manual for health and function throughout life:

✅ Training for power training 2x/week (20-30 minutes)

Think of this as insurance for your muscles, bones and joints. This will help with strength, bone density, prevention of injuries and long -term independence.

Choose ~ 3 whole body exercises (squat, dead lift, pressing, row, etc.), perform 2 or 3 sets of each of them for between 5 and 12 reps, making sure it is still relatively challenging, but not all.

You don’t have to lubricate. You don’t have to pr. You don’t even have to love him.

Just show up. Raise things. Put them. Repeat.

And here’s the good news:

Studies show that once you have built a basis of force, you can Maintain it with so little 1/3 to 1/9 of the original volume of training (kits and reps)– Especially if the intensity (how hard you lift) remains the same.

In other words:

You don’t have to continue to do more to maintain what you have already won.

You just have to Keep showing up with sequence. Bonus: Rotate your routine every ~ 12 weeks to avoid injury or burning excessive use.

Ва 150 minutes/week of moderate aerobic movement

This can be walking, cycling, gardening, sports, martial arts or even dance parties in your kitchen. If your heart rate is up and you breathe a little more severely, it counts.

Spread it as much as you want:

• 5x 30-minute walks
• 3x 50-minute bicycle walks
• 15 minutes of Ninja workouts every day

Experiment to find the things that work for you! Choose a movement that makes your brain happy.

And that can also change seasonally. For example, in the summer I like to ride with a bicycle. In winter, it’s just a dance with the kids a few nights a week. Want access to our Super Secret Nerd fitness dance? (It’s actually a real thing!) Send me a quick answer and I’ll send it to your way!

🌀 5-minute day register of flexibility

This does not need to be a complete yoga flow. Just a quick heating or mobility to move your joints, loosen the narrow areas and register how you feel your body. Things like shoulder circles, hip rotations and rocks are nice records here.

This is a small everyday habit that helps you capture problems before it becomes bigger.

💡 Do you want to equalize efficiency?

Combine them!

The power of the chain (super -protective exercises with minimal rest) can increase your heart rate and hit your cardio needs as well.

Add heating at the beginning and you hit all three buckets in one session.

Boom. Functional Fitness Trifecta Completed.

The goal here is not a « top performance ». This is a “peak enoughS « 

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 pursue a constant improvement to stay healthy – you just need Simple You can stick. This is the type of investment that continues to pay dividends for years to come.

The fitness should not be yours Passion. But that it A tool that helps you do more than what you love in a long time. And you never know! You may find something that arouses your interest along the way. 😃

– coach Matt

Ps Do you want help to build your « enough » fitness routine? Shoot me an email – I’ll be glad to direct you to some resources.