Exercise

FOOD

• Before:
  • Eat 1-2 hours before exercise
  • Go for complex carbs and some protein.
• After:
  • Eat complex carbs and protein to refuel and repair muscles.
  • Ideally within 1 hour.

General

• at least 150 min of zone 2 cardio a week
• at least 75 min of high-intensity cardio a week (~10 min of that is near-max effort)
• mobility, flexibility, and balance training every day

Avoid high-intensity exercise 4 hours before bed: Research shows it can reduce sleep quality and recovery.

Sample workout

Doing strength/cardio in same day will hinder the ladder excercise, but better than skipping all week.

Monday: Strength training and moderate cardio

1. 5 min general warm-up: cycling, walking, etc.
2. 5 min dynamic warm-up: arm circles, leg swings, high knees, lateral lunges, etc.
3. 20 min strength training:

    + squats (weights held at either side or near chest for goblet stance) 3x10-15
    + push-ups (standard if possible or on knees/wall) 3x8-12
    + single-arm dumbbell rows 3x10-12
    + kettlebell swings and/or farmer’s walks 3x30 seconds
    + planks 3x20-30 seconds 

1. 5-10 min stability work:

- single-leg balance
- bird dog
- single-leg RDL
- single-leg toe touch
- plank with shoulder taps
- dead bugs

1. 25 min moderate-intensity cardio:

brisk walking, jogging, cycling, swimming, elliptical, etc.

Tuesday: High-intensity interval training (HIIT) and moderate cardio

8 rounds: Duration: ~10-15 min

+ 20 seconds all-out effort
+ 20 seconds rest or very low intensity (40 seconds rest if you’re a beginner)
+ do this running, cycling, or with bodyweight exercises
+ total time ~5 min
+ use the remaining time for moderate-intensity cardio

During moderate-intensity cardio, aim to keep your heart rate between 60-70% of your max, a level where you can maintain a conversation but still feel like you’re exerting yourself.

──

Wednesday: Strength, flexibility, balance, and mobility training

Duration: 60 min

The workout:

+ 10 min dynamic stretching: arm circles, wall slides, thread the needle, hip rotations, etc.
+ 30 min strength training: focus on compound movements targeting areas that are not sore from Monday
+ 15 min yoga poses: focus on balance and flexibility with cat-cow stretch, cobbler’s pose, tree pose, cobra pose, etc.
+ 5 min static stretching: cooldown

Thursday: HIIT - Norwegian 4x4

Duration: ~40 min

The workout:

10 min warm-up: easy jog, cycle, or row, building to a light sweat

4 rounds of:

+ 4 min hard: push to about 85-95% of your max heart rate (zone 4-5). By the last minute you should be breathing hard and unable to hold a conversation.

+ 3 min easy: slow to a walk or light spin at zone 2, and let your heart rate settle before the next round.

5 min cooldown: easy pace, then a few static stretches

Do it on anything that raises your heart rate and is kind to your joints: cycling, rowing, incline treadmill walking, or a stair climber.

A few pointers:

+ the hard 4 min should feel uncomfortable but controlled, not an all-out sprint. Pace it so your fourth interval is as strong as your first.
+ if four rounds is too much at first, start with two or three and build up.
+ keep this session at least 4 hours before bed so it doesn't cut into your sleep.

Friday: Strength training

Duration: 45-60 min

The workout:

+ 5 min general warm-up
+ 5 min dynamic warm-up

Strength training:

+ lunges (with dumbbells or bodyweight) 3x10
+ overhead press 3x10
+ dumbbell chest press 3x10
+ side plank hold 20-30 seconds each side
+ step-ups 3x10 each leg

End with 5-10 min of stability work.

──

Saturday: Play with friends

Hiking, biking, swimming, pickleball (be careful), basketball…

Sunday: Active recovery

Duration: 35-50 min

The workout:

+ 20-30 min gentle yoga or stretching with additional mobility work
+ 15-20 min of mindfulness meditation