What does fit enough look like? 🧐

After last week’s newsletter, I have fantastic The question of the reader named Sharon not to think that they are talking enough.

“What if you want to be healthy and strong, but not all of these interested in constantly improve your fitness?

You want to feel good and live a long time – but you are also a nerd that would prefer to level the other parts of life. What does fit enough look like? “

Such a good question, right?

There are so many conversations in the fitness world progress and cross and persecute the next big goal … But what if your goal is actually maintenance?

What if you want to be strong enoughconveniently enoughand flexible enough to feel great in your body, avoid injury and still have time and energy for you actually You want to do?

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

✅ full body strength training 2k / week (20-30 minutes)

Imagine this as insurance for your muscles, bones and wrists. It will help with the power, bone density, prevention of injuries and long-term independence.

Choose ~ 3 full-body exercises (squat, coronific, gustav, row, etc.), perform 2 or 3 sets each of them for between 5 and 12 reps, making sure it remains relatively challenging, but not relatively challenging.

You don’t have to crash. You don’t have to choke you don’t even need you to love him.

Just appears. Lift things up. Put them down. Repeat.

And here’s good news:

Studies show that once you make a strength base, you can maintain that with just a little 1/3 to 1/9 of the original scope for training (sets and reps)-Special if the intensity (how heavy lift) remains the same.

In other words:

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

You just need Continue to show up with consistency. Bonus: Rotate your routine every 12 weeks to avoid any injury or burning over use.

❤ 150 minutes / week of moderate aerobic movement

This could be walking, cycling, gardening, sports, martial arts or even dance parties in your kitchen. If your heart rate is up and breathing a little harder, it counts.

Spread it, as much as you want:

• 5k 30 minutes walk
• 3k 50-minute cycling
• 15 minutes of Ninja training every day

Experiment to find things that work for you! Choose a movement that makes your brain happy.

And it can change and seasonally. For example, in the summer I like to ride my bike. It just dances it with children a few weeks a week. Want access to our Super Secret Nerdender dance? (It’s actually the right thing!) Send me a quick reply and I’ll send it!

🌀 5-minute daily application of flexibility

This should not be full flow of yoga. Just a quick workout for warming or mobility to move your wrists, release the narrow surfaces and sign in how the body feel. Things like shoulder circuits, hip rotation and rockbacks are beautiful here.

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

💡 Do you want to make effectiveness?

Combine them!

The power circuit (overstreaming minimum rest exercises) can also get your heart rate and hit your cardio needs.

Add heat at the beginning and hit all three buckets on one session.

Boom. Functional Fitness Trifecta complete.

The goal here is not “top performance”. It’s “top enough. “

Enough to remain strong. Enough to feel vigorously. Enough to support all the things you want to do outside the gym.

You don’t have to chase a constant improvement to stay healthy – you just need Simple system You can stick to. It is a type of investment that constantly pays dividends to come.

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

– coach Matt

Ps Want help to build your “just enough” fitness routines? Shot me an email – I’d love to direct you to some resources.