Can you give me a specific workout plan ?
Sources:
Here's a workout plan tailored for a 41-year-old woman focused on longevity, incorporating insights from :
Weekly Workout Schedule
Day 1: Strength Training
- Compound Movements: Focus on multi-joint exercises like squats, deadlifts, overhead presses, and rows (1).
- Repetition Range: Work in the 5-10 repetition range to balance strength and hypertrophy.
- Session Duration: Approximately 60 minutes, targeting all major muscle groups.
Day 2: High-Intensity Interval Training (HIIT)
- Exercises: Sprints, cycling, or rowing.
- Intensity: 1-4 minutes at 80% intensity or higher, followed by adequate rest (2).
- Duration: 20-30 minutes.
Day 3: Active Recovery or Rest
- Engage in light activities such as walking or yoga to allow the body to recover while maintaining mobility.
Day 4: Muscular Endurance and Body Weight Exercises
- Exercises: Body weight circuits, Pilates, or yoga, focusing on 11-30 repetitions.
- Session Duration: 45-60 minutes (3).
Day 5: Long Duration Cardio or Zone 2 Training
- Activities: Cycling, jogging, or swimming at a conversational pace for cardiovascular health and mental wellness.
- Duration: 30-60 minutes (4).
Day 6 & Day 7: Rest
- Prioritize recovery, allowing muscles to repair and grow stronger.
Additional Tips
- Avoid moderate-intensity workouts that can lead to elevated cortisol levels without beneficial hormonal responses.
- Balance the intensity of your workouts with adequate nutrition to support recovery and muscle maintenance.
- Incorporate resistance training as a foundation and utilize true high-intensity workouts to optimize metabolic health, body composition, and longevity (1).
This plan emphasizes a mix of strength training, high-intensity intervals, and endurance exercises, catering to both physical and mental health goals. For personalized adjustments, consulting with a fitness professional is recommended.
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