MTN HLTH Fitness Pyramid

The greatest benefits of exercise relate to cardiopulmonary (heart & lungs) fitness, strengthening of muscles and bones, the functional movement of muscles and joints, and the optimization of adaptive hormones. Workouts that are too frequent and too stressful to allow for adequate recovery can undermine fitness and long-term health. Use the pyramid to guide your fitness goals.

Move Frequently

The cumulative effects of a mostly sedentary lifestyle are detrimental to health and longevity. Inactivity leads to metabolic and hormone imbalances that inhibit metabolism, elevate triglycerides, promote excess body fat storage, and elevate blood pressure — to name just a few. Make a concerted effort to move frequently throughout the day and avoid prolonged sitting. General everyday movement (house/yard work, grocery shopping, running errands, playing with kids, walking the dog, etc.) and intentional exercise (walking, biking, hiking, swimming, pickle ball/tennis, yoga, pilates, etc.) conducted at a comfortable, aerobic (zone II) heart rate comprise the foundation of one’s fitness pursuits. Aerobic exercise is comfortably paced, burns primarily fat, and is minimally stressful to the body. For any exerciser, an aerobic session is one in which the effort level is comfortable and a conversation can be easily conducted without becoming winded. Heart rate at 180 - age is NOT the average HR nor rate where you should hover. It is the MAX HR not to exceed. Breathing only through your nose is a decent way to limit the intensity. Limiting HR to 180 - age or below during sustained workouts will help steadily improve fitness with minimal risk of fatigue, burnout, or injury and increase fat burning as your primary fuel source. Exercise should make you feel invigorated instead of fatigued when complete. In contrast, higher levels can leave people feeling exhausted, craving sugar, and more stressed instead of refreshed. The benefits of aerobic exercise as the foundation of fitness include: increased fat metabolism, increased insulin sensitivity, improved mitochondria biogenesis (burning energy more efficiently), improved cardiovascular function, and improved musculoskeletal strength and resilience (stronger bones and muscles).

Lift Heavy Things

2-3 x / week for 10-30 min is all it takes

The benefits of strength training extend to every aspect of your physical, mental, and emotional health. Strength training involves any activity that works your muscles against resistance. By stressing your muscles it stimulates them to strengthen and grow. Resistance training also provides a temporary metabolic boost that lasts long after the workout is complete as your body cools down and repairs itself. Building muscle improves insulin activity, helps rid the body of abdominal/visceral fat and optimizes hormone function thereby improving overall health. Research also suggests that strength training increases levels of “feel-good” chemical like endorphins and endocannabanoids in the brain and brain-derived neurotrophic factor which supports brain health. By building stronger bones and muscle, one’s balance will also improve, which becomes increasingly important as we age. Better posture, improved athletic strength and easier ability to perform activities of daily living are other benefits of “lifting heavy things.” Frequenting the gym for hours, performing countless sets and reps, narrowly focused on one muscle group at a time is not necessary to achieve optimal strength gains and benefits. An efficient resistance training program focusing on strengthening the larger muscle groups and employing combination moves can generate massive benefits and improved strength in minimal time. 

The key moves involved in a complete weight training program include:

PUSH (i.e. push-up)

PULL (i.e. pull-up)

SQUAT (i.e. air-squat)

Core (i.e. sit up)

There are hundreds of variations to each of the moves above. Fancy and expensive equipment are not necessary. Thus, you do not need to be in a gym to incorporate resistance training into your life. Body weight exercises can be just as effective as free weights or machines when performed properly. The key is to focus on and hit the major muscle groups

Sprint — once every 7-10 days (or so)

This involves occasional, brief, all-out efforts at >90% heart rate. The different ways to conduct a “sprint” are endless. It could involve sprinting on a track for 100 yards or running up stadium stairs. It could involve doing as many pull-ups or push-ups until complete failure or doing 3- 4 sets of 10-15 burpees. It could be a “4-minute tibata” workout. It could be playing a sport like basketball, soccer or ultimate frisbee where all-out efforts are sometimes necessary. The preferred types of exercises are functional, full-body movements that activate large muscle groups. They should be brief, intense and enjoyable. Focus on quality not quantity. High-intensity efforts build muscle, support enhanced organ function, and accelerate metabolism when they are brief, relatively infrequent, and coupled with sufficient periods of rest and recovery. Sprinting may be the best fat-reducing workout because it goes beyond just burning calories to optimizing hormone flow.

There are a couple of important points to keep in mind when getting ready to engage in an “all-out” activity.

• Warm up first — get ready to go before going all-out.

• Keep it brief — These should be short bursts — no longer than 10-30 seconds at a time with adequate time in-between reps before going again.

• You should be fully energized both mind and body — if you are not feeling optimal, wait for another day or time when you are ready to hit it hard. 

• Avoid injury — Sprinting and high intensity training can be risky. Only perform exercises that you feel comfortable doing.