Fitness is Life.

With everything going wrong around Covid-19, it's more important than ever to keep fit.

Here, I want to share the training schedule and parameters I use ever since I was a University athlete.

Strength + Cardio Training

The first important parameter for overall health is what kind of workouts to do – anaerobic (strength training) or aerobic (cardio training)?

I'm currently doing 4 days of strength training and 2 days of cardio training per week. I focus on the 3 main lifts (deadlift, bench press, squats) + bodyweight training on my strength days.

On my cardio days, I either do longer distance endurance running or shorter distance HIIT/speed training.

Personally, this is the best combination. I get to build strength and maintain a relatively low body fat all year round while improving my cardiovascular health.

Frequency and Intensity

How often should you train and how hard should you train?

Personally, I do 6 days of workouts then 1 day of rest (Sunday). I think this is the optimal frequency as I still get 1 full day of rest while maintaining a highly active lifestyle.

How hard should you train?

You should train hard every single workout. No excuses!

Rest & Recovery

I do active stretching on certain days to increase mobility and soothe out some aching muscles from the weight training. I find that dynamic + static stretching really helps with mobility and flexibility.

Scheduling

6 days on, 1 day off, 52 weeks a year.