What is an example training schedule for a 37 year old female?

For a 37-year-old female, Dr. Stacy Sims and Dr. Andy Galpin provide insights into an effective training schedule that balances both resistance training and high-intensity interval training (HIIT).

1. Resistance Training:

   • Days per Week: Aim for two to four resistance training sessions.
   • Focus: Emphasize compound movements such as squats, deadlifts, and presses.
   • Intensity: Shift towards heavier weights with some repetitions left in reserve; avoid training to failure to prevent unnecessary cortisol spikes 1.

2. Cardiovascular Exercise:

   • HIIT Preference: Engage in true high-intensity interval training, which involves one to four minutes of effort at 80% intensity or more, or sprint intervals with full effort for 30 seconds or less. This should be done a couple of times a week with sufficient rest days in between for recovery 1.
   • Avoid Moderate Intensity: Be cautious of moderate-intensity workouts, often found in classes like spinning, which might raise cortisol without offering the necessary anabolic hormonal responses 1.

3. Weekly Training Example (by Andy Galpin):

   • Day 1: Full-body strength training with 5 to 10 repetitions per set focusing on multi-joint exercises.
   • Day 2: Long-duration restorative cardio at a moderate intensity, perhaps swimming or cycling, to help with recovery.
   • Day 3: Muscular endurance exercises with higher repetitions (11 to 30 reps), which can include bodyweight routines or activities such as yoga or pilates for muscular endurance 2.

This structure combines elements of both strength and cardio exercises across the week, ensuring comprehensive fitness while maintaining recovery periods. Always tailor the routine to personal preferences and lifestyle commitments.