What does ‘enough’ fitness look like? 🧐

After last week of the newsletter I have fantastic Question of the reader named Sharon I don’t think enough talk enough.

“What if you want to be healthy and strong, but you’re not all that you’re not interested all the time improving your fitness?

Do you want to feel good and live long – but you are also Nerd who would rather level other parts of life. What does “sufficient” fitness look like? “

Such a good question, isn’t it?

Is so much speech in the world of fitness around progress and profit and chasing the next big goal … but what if your goal is actually maintenance?

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

Although there are many different ways to get close to this issue, here’s what I recommend as a general guide for life health and function:

✅ Full body strength training 2x / week (20-30 minutes)

Imagine about it as insurance for your muscles, bones and joints. It will help with power, bone density, injury prevention and long-term independence.

Pick ~ 3 whole body (squats, dead, teaching, row, etc.), perform 2 or 3 sets of each of them for somewhere between 5 and 12 reps, and that it is still relatively challenging, but not everything comes out.

You don’t have to crash. You don’t have to pr. You don’t need to love him.

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

And here’s good news:

Studies show that after you have built a base of strength, you can maintain that with just 1/3 to 1/9 of the original training volume (sets and repetitions)-Change if intensity (how difficult do you pick up) remain the same.

In other words:

You don’t have to do more more to keep what you have already earned.

You just need you Continue to display with consistency. Bonus: Rotate your routine any ~ 12 weeks to avoid injuries or combustion of covering.

❤️ 150 minutes / week of moderate aerobic movement

It could be walking, cycling, gardening, sports, martial arts or even dance entertainment in your kitchen. If your heart rate is up and breathing a little harder, counting.

Spread it out, as much as you want:

• 5x 30 minutes walk
• 3x 24-minute cycling rides
• 15 minutes of ninja training every day

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

And it can change and seasonally. For example, in summer I like to get a bike ride. It’s just dancing in winter with 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 response and I’ll send you your way!

🌀 5-minute daily login for flexibility

This should not be full of yoga flow. Just fast warming or drilling for mobility to move the joints, release the narrow appetizers and sign in as your body feeling. Things like the shoulder of circles, Rotation hips and Rockbacks are beautiful here.

It is a small daily habit that helps you catch the problems before turning into the larger.

💡 Do you want to level efficiency?

Combine them!

Cirguit strength (supposing exercises with a minimum vacation) can abolish your heart and guess your cardio needs.

Add warm-up at the beginning and hit all three bins in one session.

Boom. Functional fitness trifect complete.

The goal here is not “peak 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 persecute the constant improvement to stay healthy – you just need a A simple system You can hold on. It is a type of investment that most years pay the dividends that come.

Fitness doesn’t have to be your Passion. But that is A tool that helps you to do more of what you love longer. And you never know! You may find something that causes your interest. 😃

– Coach Matt

PS Want help build your “just enough” fitness routine? Shoot my e-mail – I would love to point you to some resources.