While all exercise can be beneficial, there are components that are particularly important elements of an exercise plan, boosting the real impact on your overall health.
Here’s a quick bullet point list on some things to consider when planning your weekly schedule. If you need more specifics, let’s talk! Our speciality is coming up with creative solutions to match your abilities, equipment and goals!
Be STRONG. There should be 2 or 3 days a week of strength training. That can be body weight work, or opportunities here in the gym. The idea of progressive overload always applies, that is things need to keep getting a little harder to stimulate adaptation. Adding small weights, bands, more reps or longer time-under-tension can all help to keep your program moving forward. Strength work should be challenging though! This is such an important element of overall health and members here at the studio are all super lucky to have a personal trainer in their lives to help make sure they’re getting this right.
Do your CARDIO. After 25 years in the business and a lifetime as an athlete, I am a big believer in 2 things: One is that you need a strong baseline of cardiovascular fitness. These are your long hikes, easy bike rides, comfortable jogs, etc. Sub-max efforts. 2 to 3 times a week and 20-90 minutes in general depending on the activity.
And, two, is that you need to step on the gas on a regular basis. At least once or twice a week you need to push your heart rate up into an uncomfortable spot. The research on the benefits of interval work is clear. Sprints (rower, running, biking) and body weight sets like mountain climbers and jumping rope are easy to make difficult and elevate heart rate. Think 1-2 times per week and 5-10 bouts of HARD exercise anywhere between 10-60 seconds per bout.
Here’s a great post on our blog that shares more detail about both interval work and steady state cardio.
Get OUTSIDE. Now more than ever the positive affects of nature are critical. As long as you can safely maintain physical distancing guidelines, use this beautiful city as your gym and enjoy the sights and sounds of spring while you gain the incredible benefits of both exercise and nature!
Do something EASY. Exercise isn’t all about sweat and heart rate. It’s really important to balance out the work with recovery. That’s where the therapeutics like foam rolling, mobility work and meditation come in. Whether you get your chill time from easy yoga, lacrosse balls or long walks with your family it’s important that you schedule things each week that are easy and restorative (and then hold the place for them).
Try to make a plan for next week. It’s like a recipe, make sure it has the right amount of all the right parts. Then hold that schedule and see what kind of difference it can make. Send me your plan and I’m happy to review and add any feedback I think might be helpful!
Author Jeremy Hyatt is a personal trainer and co-owner of Hyatt Training. He believes it’s important to start with the basics and move from there. Too often, people get into complicated movements and goals before they have the proper fundamentals, which can lead to negative results.
Hyatt Training is a collective of certified, enthusiastic and innovative personal trainers in Portland, Oregon.