This post outlines a simple yet effective workout routine aimed at building muscle and maintaining health over the years 💪.
The routine consists of a lifting schedule of three days per week, following a push-legs-pull split. Each workout lasts about 30 to 45 minutes, focusing on four to five key movements rather than endless exercises.
On non-lifting days, daily movement is essential for overall health. Activities like skateboarding, surfing, walking, or hiking can be included. Additionally, incorporating zone two cardio two to three times a week is beneficial. This involves keeping your heart rate elevated at a conversational pace that’s slightly uncomfortable.
For a high-intensity workout, aim for a sprint session once a week. However, beginners should warm up with dynamic movements to avoid risk of injury. This session consists of three to five short sprints with ample rest.
Crucially, sleep underpins this routine. Limiting bright and artificial light at night, maintaining a cool temperature, and establishing a regular sleep schedule are key for recovery.
Using a sauna most nights can aid relaxation and circulation, while a cold plunge a few times a week primarily offers mental benefits like increased dopamine and resilience to stress. These are additional tools, not requirements.
This balanced approach promotes longevity and athleticism, catering to those looking to stay fit well into their later years! By Average To Jacked