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
A sedentary lifestyle harms health by disrupting metabolism, increasing fat storage, and raising blood pressure. To improve longevity, stay active throughout the day with both general movement (housework, errands, playing with kids) and intentional exercise (walking, biking, yoga, etc.). Aerobic exercise at a comfortable pace (where conversation is easy) burns fat efficiently and minimizes stress on the body. Keep your heart rate below 180 minus your age to enhance fitness while avoiding fatigue or injury. Regular aerobic activity boosts fat metabolism, insulin sensitivity, cardiovascular health, and overall strength.
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.
LIFT HEAVY THINGS
2-3 x / week for 10-30 min is all it takes
Strength training benefits physical, mental, and emotional health by building muscle, boosting metabolism, and improving insulin function. It reduces visceral fat, enhances hormone balance, and supports brain health by increasing endorphins and brain-derived neurotrophic factor. Stronger muscles and bones improve balance, posture, and daily movement. Efficient workouts focusing on major muscle groups with compound movements yield significant benefits without hours in the gym.
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. You don’t need a gym or expensive equipment for resistance training. Bodyweight exercises can be just as effective as machines or free weights when done correctly—just focus on targeting major muscle groups.
SPRINT
This involves occasional, brief, all-out efforts at >90% heart rate — once every couple of weeks.
Sprints can be running, burpees, pull-ups to failure, or high-intensity sports like basketball or soccer. Functional, full-body movements are best—focus on quality over quantity. When done infrequently with proper recovery, high-intensity training builds muscle, boosts metabolism, and enhances organ function.
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.
