Let's talk about "Training for Longevity"

I get asked all the time. How should I train? Strength , cardio, lift heavy or light? Should I run? Well my first question is always what in the goal. What are you wanting to accomplish? Do you want to put on more muscle? Do you want to lose fat? Do you want to get faster? Are you training for a sport? Are you training for longevity? No workout plan is cookie cutter when it comes to personal goals and what your body needs. BUT, I will tell you when we are training for longevity we want a nice balance of training sessions.

Yes we want to strength train! We start losing 1% each year of bone density once we hit puberty. The only proven way to prevent and gain back bone loss is through resistance training. I recommend training a minimum of twice per week with a form of challenging resistance. This can be done with free weights, bands, machines etc. As long as you are challenging the muscle. If you are flying through your reps with no struggle then your not challenging the muscle. You should be fatiguing  by the last couple of reps. You want to ensure form and technique is done well. This is where having a coaching becomes extremely valuable.

I recommend steady cardio a couple times a week as well. This is so important for the cardiovascular system and for stamina as well. Again we are focusing on longevity. I recommend low impact cardio not high impact cardio that involves jumping and jarring movements that will leave your joints in pain.  Some equipment I really like is ellipticals, striders, rowers, full body bikes. Its really your preference. Just make sure your not jarring your joints.

I actually love my clients taking 30 to 40 minute walks outside! It's so good for the soul and mentally too. You don't need to kill your self running tons of miles and taking gobs of cardio classes. You need a good balance of strength and cardio each week.  Now, lets talk about rest and stretch. I highly recommend 2 restorative sessions a week. They can come after a strength or cardio workout or on their own day. Stretch, yoga, meditation etc are all good ways to focus on restoring your body and mind. Our clients here at Temple Fitness use our Infrared Classes. We offer stretch and yoga inside an infrared sauna with extra wellness benefits such as Himalayan salt panels, jade stone, chromo light therapy and oxygen. It's an amazing way to unwind.



The key to longevity it to be consistent. Its a lifestyle , you must jut stay in the journey! Lastly if you want it to last it needs to be enjoyable. Exercise with a friend and make sure you love the facility your at. When your surrounded by positive people in a positive environment your set up for success. Remember you should not feel like you HAVE to workout. Change the mind set to I'm am able to workout! Its a privilege!