Human health is a quadruped; for peak performance or basic body maintenance, use all four legs:
1) Exercise
A) Strength training (see more below)
i) Build or maintain muscle mass and calorie balance through EPOC and RMR/BMR
ii) Posture, bone density, back health, etc.
B) Cardio
i) Steady state for cardiovascular and cardiopulmonary health (not calories out)
ii) Interval training (HIIT, incorporating strength and cardio, can produce EPOC)
C) Flexibility training as needed to restore range of motion where deficient
2) Rest
A) 36-48 hrs of active rest between strength workouts to allow muscle supercompensation
B) Restorative sleep (7-9 hours for most people)
3) Nutrition
A) Quantity (calories in vs. calories out)
i) Calorie deficit = catabolic process and weight loss
ii) Calorie surplus = anabolic process and muscle or fat gain
B) Quality: whole foods that meet basic needs
i) Macronutrients: carbohydrates, fat, protein, water, fiber
ii) Micronutrients: vitamins, minerals, phytochemicals etc.
C) Timing and insulin sensitivity
i) Intermittent / Extended fasting: ≤ 10 hour daily feeding window (e.g. breakfast:7am, lunch:12pm, dinner at 5pm & no midnight snack!) OR 24+ hour fast, weekly or monthly
ii) Limit simple carbohydrates like sugars & starches or P.U.F.F.F. up your meal: add protein, unrefined food, fat, & fiber to reduce glycemic response
iii) Nutrient timing: 3g carbohydrate / 1g protein ratio within a half hour prior to or after exercise to get nutrients to muscle cells instead of fat cells
4) Stress relievers: mind-body or community oriented activities such as meditation, breathing exercises, slow walking, massage/touch, Tai Chi, gardening, “nature baths,” etc.
A) Prevent chronic stress, which elevates cortisol levels and can produce
i) Dampened immune response / chronic systemic inflammation
ii) Catabolic state
iii) Visceral fat
B) Benefits to mental health
Six Strength Training Exercises for Basic Body Maintenance:
After 6-10 minutes of light aerobic activity, perform 10 repetitions (or 30 seconds for stationary exercises like the plank) for each numbered category. Repeat the sequence two times.
1) Cat / Cow (perform these gently – we’re not seeking a “stretch”)
Optional Regressions: Cat/Cow broken down into component parts
1A) • Sphinx pose (“Cow” for the thoracic and cervical spine)
Draw chin and ears away from hands
1B) • Pelvic Tilt (“Cat/Cow” for the thoracic and lumbar spine)
Gently pour pelvic “bucket” out behind and in front
2) Supine Bridge (A.K.A. Hamstring/Glute Bridge)
3) Prone-to-Side Plank (A.K.A. “Dynamic Plank”)
Broken down into optional regressions:
3A) Static Plank
3B) Static or Dynamic Plank with hands or elbows elevated
4) Push:
• Push-up (High OR Low, TRX or Sturdy Hip-height surface)
4A) Regression: reduce pitch (more upright)
4B) Progression: increase pitch (more horizontal)
5) Pull:
[TRX Length: Long] [TRX Length: Short]
Inverted Row (TRX High- OR Low-Back Row)
TRX or shoulder/hip height bar
5A) Regression: reduce pitch (more upright)
5B) Progression: increase pitch (more horizontal)
6) Squat:
• Squat (trunk and shins parallel, weight centered over feet)
[TRX Length: extra-short]
Squat (Assisted w/TRX, chair, etc. OR Full Body Weight )
6A / 6B) See many more progressions, regressions, and alternatives to the standard squat
Ready for more?
• Check out the suspension training page for more body leverage options!
• Put some variety into your workouts using the Big Five Rules for Workout Design
