Here are some of the principles behind this. I wish to cover 3 major locations: aerobic endurance, speed (and I lump speed-endurance with that), and strength (and I lump strength-endurance with that). I likewise have activities that I delight in, like cycling, hiking, cross-country skiing, and paddling, and I like my training to keep me prepared for those. That makes it a lot more fun for me. But I also want my muscles to be well balanced, so Ill include the opposite motions. Canoe paddling is a pulling movement, so Ill add in an opposite pushing motion. I also think in the “easy day/hard day” principle, so I do not train the exact same muscle groups hard more than one day in a row, to permit healing. I like to divide the tough training into “upper body days (I swelling “core work” like abs and back into that)” and “leg days”.
This is what works best for me, however everybody is different. I thought by describing the principles, it would appear for somebody to adjust this for what works for them. Crossfitters, for example, in some cases do multiple hard days in a row followed by multiple recovery days. They do methods like foam rolling to assist them recover. At the opposite end, somebody I think about a coach, Clarence Bass, still going strong in his early 80s, trains hard only a couple of times a week, with brisk walking in the hills above Albuquerque on the other days. And bodybuilders might not concur with my strategy due to the fact that it does hard aerobic training and strength training of the same body parts on the very same day. Ive discussed the possible interference impact in between aerobics and strength previously. It depends on your objective. Mine is just to maintain muscle mass and strength as I age, and even slowly and gradually enhance it as my age. Concurrent aerobics and strength does not prevent strength or muscle gains, it simply can slow them down, which is okay with me.
Ive fine-tuned my training plan many times throughout the years and finally have one that is quite good for me. Im not a competitive professional athlete so what I want is optimizing the result of my training on health. Sometimes Ill have some sort of occasion or difficulty I am pointing towards and will adjust to enhance whatever abilities matter.
So here goes with my program. “E” suggests simple day, “LH” is legs, tough day, and “UH” is upper body, difficult day:
If I do not feel well, or not recuperated enough, I can simply skip a day entirely or replace a difficult day with an easy day. Whats extremely crucial is that simple days be actually easy, you should be able to easily pass the “talk test”. A lot of individuals with competitive natures fail on this point, tending to go too difficult on their simple days.
What lots of people forget is that training does not make you improve. It actually breaks you down. It is after subsequent healing, which occurs on the easy days, that improvement occurs. This is called the concept of supercompensation:
Here is what I in fact do today on my hard days:
Traditional Strength Training, 1 set 8 representatives + 4 reps “breakdown” (breakdown suggests reduce resistance a bit and squeeze out a couple of more associates):.
Isometric Strength Training, 1 rep 30 secs:.
Long warmup. at least 15 minutes. I generally do this with simple spinning on my stationery bikeHip physical treatment exercises (continuing rehab of my ideal piriformis injury, but I do these on both sides to stay well balanced); all are with bands for resistance: clamshell, reverse clamshell hip flexion with bands, hip extension, hip abduction, hip adduction.isometric calf raises (rise on door frame for resistance). isometric partial dead-lift. On-bike strength on bike (outdoors, standing in highest equipment uphill, yank up on handlebars): 2 sets 12 reps. 4 × 3 minutes standing intervals.8 × 1 min standing intervals.8 × 3 30 sec standing sprints.standing cooldown followed by longer seated cooldown.
Warmup, strolling with hand weights.
LH (tough leg day):.
UH (tough upper body day). Resistance is either bodyweight, dumbbells, or resistance bands:.
rotator cuffplankyoga bow pose1 arm chest pressrow with bar shoulder pressPulldownkayak trainer.
1 arm chest press, row with bar1 arm shoulder presspulldownkayak trainer.
double ski-poling with resistance bandsopposite to double ski-poling with dumbbellskayak trainerpunchesseated canoe paddle motion8x, double ski poling motion with hand weights8x, with Nordic walking poles.
I also think in the “simple day/hard day” concept, so I dont train the very same muscle groups hard more than one day in a row, to enable recovery. I like to divide the difficult training into “upper body days (I swelling “core work” like abs and back into that)” and “leg days”.
Finish with long cooldown strolling with hand weights.
March 4, 2021.
Published by bionicOldGuy.
In addition to all of the above, I always do about a 20 minute Yoga session for relaxation and static stretching every night.
Crossfitters, for example, in some cases do multiple difficult days in a row followed by numerous recovery days. And bodybuilders might not agree with my plan due to the fact that it does hard aerobic training and strength training of the very same body parts on the exact same day. If I dont feel well, or not recovered enough, I can simply skip a day totally or replace a tough day with an easy day.
I also have a long-lasting interest in outdoor activities and fitness. I have had both hips changed and a heart valve replacement due to a hereditary condition.
View all posts by bionicOldGuy.
Periods (30 seconds with 30 seconds rest):.
Sorry this was so long. I mainly just wanted to provide a concept of my reasoning. Do you really require to make this big an offer of it if youre not a professional athlete? Probably not, however for healthy aging I think you a minimum of need to ensure the bases of aerobics and strength training of significant muscle groups are covered.
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