Your methods or the tools you use to get the job done can be varied, however one thing must be true…there is no side stepping or skipping training principles or biological laws of training. Some things are true no matter how much you try and hide from it.
The emergence of new “trends” or “fads” within in the ever changing fitness industry has given rise to a number of different training programs, regimes and about everything else you could think of…comical in most instances. Without proper education and or the flood of misinformation it would be very easy to get confused and tricked into thinking the majority of these fads work.
This is what you can bank on, and if nothing else take away and if followed, will work.
- Strength Training 2-3 days per week – The four biggest indicators of mortality are muscular strength, muscular mass (relative), grip strength and foot speed. This will keep you functioning at a high level for most of your life.
- Speed 1 – 2 times per week – Keeping your fast twitch muscle fibers active helps you age well…keeps you fast, explosive and agile. You have to run and train fast to be fast.
- Aerobic efforts (ESD) 1-2 times per week – 30 mins of work, at anywhere from 60-80% Max Heart Rate (MHR)…walking, cycling, riding, jogging etc.
- Interval Weight Training 1-2 per week – Getting your Heart Rate (HR) to 80-95% for a short duration, resting for short intervals and then repeating the work. This has carry over into your aerobic activity as well as being one of the best types of training for overall health.
Simple in nature, true as the earth is round (not flat) and will keep you strong, fast, conditioned and healthy well into your years.