What does ‘enough’ fitness look like? 🧐

After last week’s newsletter, I got a fantastic Question of a reader named Sharon which I do not think we are talking about it enough.

“And if you want to be healthy and strong, but you are not entirely interested in constantly improving your physical form?”

You want to feel good and live for a long time, but you are also a Nerd that prefers to increase other parts of life. What does the physical form “enough” look like?

Such a good question, right?

There are so many discussion in the world of fitness progress And gains And chase the next big goal … but what happens if your goal is really interview?

And if you want to be strong enoughadjust enoughand flexible enough To feel good in your body, avoid injury and still have time and energy for what you In fact Do you want to do?

Although there are many different ways of approaching this question, here is what I recommend as a general guide for health and lifetime:

✅ 2x / week full strength training (20–30 minutes)

Consider it as an assurance for your muscles, your bones and your joints. This will help force, bone density, injury prevention and long -term independence.

Choose ~ 3 complete body exercises (squat, lifting earth, pushup, row, etc.), perform 2 or 3 sets of each for somewhere between 5 and 12 repetitions by ensuring that it is always relatively difficult, but not all.

You don’t have to crush yourself. You don’t have to make public relations. You don’t even need to love it.

Introduce oneself. Raise things. Put them. Repeat.

And here is the good news:

Studies show that once you have built a strength of strength, you can maintain that with as little as 1/3 to 1/9 of the original training volume (sets and representatives)– Especially if the intensity (how the point you raise) remains the same.

In other words:

You don’t need to continue doing more to maintain what you have already won.

You just need Continue to introduce yourself with consistency. Bonus: rotate your routine every ~ 12 weeks to avoid any injury or burnout on use.

❤️ 150 minutes / week of moderate aerobic movement

This could be walking, cycling, gardening, sports, martial arts or even dancing evenings in your kitchen. If your heart rate is increasing and you breathe a little heavier, it matters.

Spread it as you wish:

• Meneralities of 5x 30 minutes
• 50 -minute bicycle walks
• 15 minutes of ninja training every day

Experience to find things that work for you! Choose a movement that makes your brain happy.

And it can also change seasonally. For example, in summer, I love to go for a bicycle ride. In winter, it’s just to dance with children a few nights a week. Do you want access to our super secret Nerd fitness dance? (It’s actually a real thing!) Send me a quick response and I will send it to your own way!

🌀 5 -minute daily recording

It doesn’t need to be a full yoga flow. Just a quick warm -up or a mobility drill to move your joints, loosen the tight areas and check how the feeling of your body. Tins like shoulder circles, hip rotations and rockbacks are beautiful entries here.

It is a little daily habit that helps you catch problems before becoming bigger.

💡 Do you want to increase efficiency?

Combine them!

A resistance circuit (surlk exercises with minimal rest) can increase your heart rate and hit your cardio needs.

Add a warm -up at the beginning and you hit the three buckets in a single session.

Boom. Complete functional fitness trifness.

The goal here is not “advanced performance”. It’s “a peak enough. “”

Enough to stay strong. Enough to feel under tension. Enough to support all the things you want to do outside the gymnasium.

You do not have to continue a constant improvement to stay healthy – you just need a simple system You can stick to it. This is the kind of investment that continues to pay dividends for the years to come.

Physical form does not need to be your passion. But East A tool that helps you do more of what you like longer. And you never know! You may find something that arouses your interest along the way. 😃

– Matt coach

PS Do you want help with the construction of your “right enough” fitness routine? Follow me an email-I would be happy to direct you to certain resources.