best weekly fitness protocal
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For an effective weekly fitness protocol, suggests balancing both resistance and cardiovascular workouts to optimize physical health. Here's a foundational protocol that he discusses:
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Resistance Training: Perform three sessions per week focusing on different body parts, such as legs, torso, and arms. Use exercises ranging from five to ten repetitions for strength and hypertrophy, and higher repetitions for endurance and stabilization 1.
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Cardiovascular Training: Engage in three types of cardio workouts weekly:
- Long Distance: 60 to 75 minutes of low-intensity exercise like jogging, referred to as zone two cardio.
- Moderate Duration: 20-30 minutes of moderate-intensity cardio.
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise, like VO2 max workouts, at least once a week to elevate heart rate significantly 2.
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Rest and Recovery: Include a rest day to allow the body to recover. Balance your training with the flexibility to adjust based on life’s demands, ensuring you don't overtrain 3.
This protocol emphasizes flexibility, allowing sessions to shift a day forward or back when needed, potentially doubling up workouts to fit your schedule. It's structured to maximize cardiovascular and neuromuscular health with minimal time commitment, grounded in scientific literature and expert insights from 4.
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