How can you tailor your training to maximize endurance and strength?

Es importante personalizar tu entrenamiento y maximizar la resistencia y la fuerza. Evaluate; Identifica tus puntos fuertes y áreas de mejora. Ten objetivos claros, metas específicas y medibles. Alterna entre fases de entrenamiento de fuerza y resistencia con variedad de ejercicios (fuerza y resistencia). La Recuperación adecuada es importante por eso incluye días de descanso. La alimentación, nutrición y suplementación te ayudará a lograr objetivos de manera más eficiente. Mantén una dieta balanceada y considera suplementos según tus necesidades. Realiza seguimiento; monitorea tu progreso (fotos-peso)y ajusta el plan según sea necesario. Ajusta constantemente tu entrenamiento para desafiar tu cuerpo de manera efectiva y segura.

So, my opinion is: Endurance Aerobic Exercise: 150 minutes of moderate or 75 minutes of high-intensity cardio weekly. Long-Distance Sessions: Build your aerobic base. HIIT: Improve cardiovascular efficiency. Strength Compound Movements: Focus on squats, deadlifts, bench presses, and pull-ups. Progressive Overload: Gradually increase weight, reps, or sets. Frequency: Train each muscle group 2-3 times per week. Combined Approach Balanced Schedule: Alternate days for endurance and strength training. Recovery: Ensure adequate rest and nutrition to support both types of training.

What do you want fitness to do for you? This is the first and most important question. If you are anything like me, then it is a combination of: - Living as long (and as well) as possible - Keep a high level of energy - Be fit for the adventures - Train my mindset and willpower - Be a great role model What is it for you? Once you know why you want to workout, then we can design the right training for you. As a former health coach and athlete, I'm biased. But I believe training is essential for everyone. "We all want many things, until the day we get sick - then we just want ONE = Health" If we take care of our body, it takes care of us. And the lessons we learn in the meantime are profound.

.The most important consideration is current level of athletic fitness. The first test in this is the assessment of the cardiovascular fitness (also known as VO2 max). Others are Muscular strength, muscular endurance, flexibility and agility. Home equivalence tests can be performed for all. Even modified ones for disability or frailty. Cardiovascular Endurance: 3-Minute Step Test - step up and down on a 12-inch platform for 3 minutes at 24/min, then measure recovery heart rate. Muscular Strength: Bodyweight tests (e.g., push-ups). Muscular Endurance: Perform max push-ups with proper form. Flexibility: Sit-and-Reach Test with ruler. Agility: T-Test using cones, stopwatch. Would add stretch, muscle relaxation time and time to mental calmness.

"Create the habit, and then build on the habit." This is a key principle. I'm a habit nerd - and this works ?? Step one is to lower your ambitions for your training. This may seem counterproductive. But too many people try to go from 0 workouts to 7 workouts per week. This is against all science on habit building. Start small. The more frequent the better, but the shorter duration the better. Because the more repetitions of getting started, the faster it will become a habit. So start small but frequent - and once it is a habit, then build on it to make workouts, runs, or whatever you want your training to be, longer. Happy training High five MC

Optimal Workout Salad Template Training: Cardio: HIIT (20-30 mins, 2-3 times/week) and steady-state cardio (30-45 mins, 2 times/week). Strength: Compound (3-4 sets of 8-12 reps, 2-3 times/week) and functional training (3-4 sets of 12-15 reps, 1-2 times/week). Flexibility: Yoga (30-60 mins, 2-3 times/week) and dynamic stretching (10-15 mins, before/after workouts). Core: 3 sets of 15-20 reps, 3 times/week. Agility: Drills (15-20 mins, 1-2 times/week). Rest/Recovery: Active Recovery: Low-intensity (20-30 mins, 1-2 times/week) and daily foam rolling/stretching (10-15 mins). Sleep: 7-9 hours/night. Massage: Regular sessions. Supportive Activities: Nutrition: Balanced diet, hydration. Mental Well-Being: Meditation, relaxation. Injury Prevention

3. Strength Seated Resistance Band Exercises: Duration: 2-3 sets of 10-15 reps, 3 times a week. Exercises: Bicep curls, shoulder presses, and seated rows using a resistance band. Seated Squats: Duration: 2-3 sets of 8-12 reps, 2 times a week. How to Perform: Sit on the edge of the chair, stand up, then sit back down slowly, using the arms of the chair for support if needed.

4. Recovery Seated Stretching: Duration: 5-10 minutes, daily. Exercises: Neck stretches, shoulder stretches, and seated forward bends. Breathing Exercises: Duration: 5 minutes, daily. How to Perform: Practice deep breathing by inhaling slowly through the nose, holding for a few seconds, and exhaling through the mouth.

Most people view strength and endurance as the opposite ends of the scale that ranges from the anaerobic to the aerobic exercises. In my experience, based on over 30 years of professional strength training and conditioning, among other things, there are just a few approaches that provide you with both: strength and endurance. In my humble opinion, Harmonious Strength Training is one of the most effective methods for achieving the best of both worlds. Check it out at HarmoniousStrengthTraining.com