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  • Writer's pictureMatt Crowe

THE MINIMUM IT TAKES TO BE FIT…PROPER FIT! (… as opposed to doing a bit of training)

As I have stated many times, being fit and strong allows you to get more out of life! You not only live longer & live healthier but live better!



Nothing else you can do will change the trajectory of your Healthspan more than being fit & strong!

The word I like to use is CAPABILITY! In our latter years we want to be capable to live without limitations! It changes everything!


But ‘real’ fitness takes work and it takes consistency. (Note: I define consistency as completing the program below at least 5 weeks in every 6!)

In fact it takes the following!

2 DAYS OF STRENGTH TRAINING

Workout 1 - Full Body Compound Exercise Workout

  • 24-36 heavy sets x 6-15 reps for each major body part

  • 8-10 sets of Legs

  • 4-6 sets each of Chest, Back & Shoulders

  • 6-8 sets of Core (abs, glutes, back)

Note: Heavy means you could not do 5 more reps for $1000!


Workout 2 - HIIT Circuit/Functional Workout

  • 20-30 sets x 15-30 reps X multiple exercises - mix of strength & cardio for 35-45min.

Note: Continuous circuit of weights/body weight & cardio - minimal rest!


2-3 DAYS OF CARDIOVASCULAR TRAINING (not walking)

Workout 1 - VO2Max Training

  • 3min-5min intervals at very hard exertion with equal recovery - 4 to 6 rounds - 30 to 40min total

  • My favourite - Cycle or run - 3min fast with 3min recovery x 5

Note: This is 85%+ of max HR. You should not be able to talk.


Workout 2 - Zone 2 Training

  • 45min-60min - long sustained/tempo cardio - Zone 2 - 65-75% max HR

  • My favourite - 60min cycle at 70% max HR

Note: Should be able to talk but with laboured breath.


Workout 3 - Lactate/Sprint Training

  • 20sec-60sec intervals at Maximum Exertion with 1:3-6 recovery time - 3 to 6 rounds - 6-12min total.

  • My favourite - cycle, row, run or assault bike - 30sec sprint with 90sec recovery x 6

Note: 100% exertion but with long easy recoveries. Can do this workout at end of weights or long walk!


5 DAYS OF STRETCHING & MOBILITY

  • 3-5 days - 8-10min dedicated stretching OR foam roller/lacrosse ball (see my Matt Crowe YouTube channel for videos)

PLUS - Ideally you would also do the following:


1 DAY LONG STAMINA MOVEMENT

Workout 1 - Long hike/cycle/paddle/swim

  • 45-120min Long hike or cycle or paddle or swim - conversation pace

  • My favourite - 2 hr cycle with few hills or 2hr hike with weighted back pack

1 DAY OF SKILL ACTIVITY OR SPORT

  • Skill, balance, coordination activity - surfing, paddle board, skateboard, Dance, martial arts

  • Any team and/or individual sport - tennis, football, golf, bowls, basketball

AS MANY DAYS EASY WALKING AS POSSIBLE

  • Just walk in the morning sun! Add a few stairs too! Every step you take helps!

YOGA OR PILATES CLASS

  • A weekly yoga (prefer Hot) and a weekly pilates class (prefer reformer) are an ideal addition to everyone’s program!

MASSAGE

  • A full body massage as often as possible - minimum monthly.

Note: There are many sample programs on my YouTube Channel - search Matt Crowe!



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