The schedule below is my workout “template” for the upcoming year. It is based off of Mark Sisson’s recommendations from his blog MarksDailyApple.com. In his free fitness eBook, Mark explains why focusing purely on cardio is not the most effective way to transform your body and in fact can be harmful if done too often. I will let you refer to his eBook if you’re interested in the nitty gritty details about all of that. In summary Mark suggests the following activities weekly:
1. Sprint Intervals: “All out” effort, less than 10 minutes total of sprint duration. Once every 7-10 days.
2. Lift Heavy Things: Brief, intense sessions of full-body movements. 1-3x per week, 7- 60 minutes each.
3. Move Frequently at a Slow Pace: Walking, hiking, cycling, easy cardio (55-75% max heart rate). 2-5 hours per week.
|Sprint Intervals||WOD||1 Hour Slow Movement||WOD||1 Hour Slow Movement||WOD||Rest|
*WOD stands for “workout of the day”. This is a “lift heavy things” type of day. I personally enjoy more body weight/ high interval training (HIIT) rather than heavy weight lifting in a gym. There are a variety of high interval workouts on DailyHiit.com (for free!) or I do my own circuit training routine. I recently purchased CU24 level 2, which is Advocare’s workout series. Their workouts function much like a HIIT session.
Marks fitness guidelines should be easy to fit into anyone’s schedule. Honestly! Check out the time he suggests you take for these workouts. Sixty minutes would typically be the most, unless you were enjoying an extensive slow movement day. The big point here is you do not need to spend hours upon hours a day in the gym. Who has time or energy for that long term? I know that for myself, it is crucial to find a fitness schedule that works both in a busy life and that also gets you into incredible shape.
Mark is really on to something with this “paleolithic” fitness routine. If there is any doubt check out his physique. Something’s working for that dude…