Movement & Exercise Guide

Resistance training builds muscle, increases bone density, improves metabolic health, and is essential for healthy aging.

Core Principles

• Progressive overload: Gradually increase weight, reps, or volume over time
• Frequency: Train each muscle group 2-3 times per week for optimal growth
• Rest periods: 1-2 minutes for strength, 30-90 seconds for hypertrophy
• Form first: Master technique before adding weight
• Compound movements: Prioritize multi-joint exercises (squats, deadlifts, presses, rows)

Essential Movement Patterns

• Squat: Goblet squats, back squats, front squats, split squats
• Hinge: Deadlifts, Romanian deadlifts, hip thrusts
• Push: Push-ups, bench press, overhead press
• Pull: Pull-ups, rows, lat pulldowns
• Carry: Farmer's walks, suitcase carries
• Core: Planks, dead bugs, pallof press, rollouts

Weekly Training Template

• Beginners: 2-3 full-body sessions per week
• Intermediate: 3-4 sessions (upper/lower split or full-body)
• Advanced: 4-6 sessions (push/pull/legs or body part splits)

Aerobic exercise strengthens your heart, improves endurance, supports metabolic health, and reduces disease risk.

Training Zones

• Zone 2 (Low intensity): 60-70% max heart rate, can hold conversation. Build aerobic base with 30-60 minute sessions
• Zone 3-4 (Moderate): 70-85% max heart rate, challenging but sustainable. Improves aerobic capacity
• Zone 5 (High intensity): 85-95% max heart rate, very challenging. Short intervals for metabolic conditioning

Weekly Cardio Recommendations

• Minimum: 150 minutes moderate or 75 minutes vigorous activity weekly
• Optimal: Mix of Zone 2 work (2-3 sessions) and 1-2 higher intensity sessions
• Variety: Walking, running, cycling, swimming, rowing, sports

HIIT Training

• Structure: Short bursts of intense effort (20-60 seconds) followed by rest
• Benefits: Time-efficient, improves VO2 max, enhances metabolic health
• Frequency: 1-2 sessions weekly, not on consecutive days
• Examples: Sprint intervals, bike sprints, circuit training

Maintaining and improving range of motion prevents injury, enhances performance, and supports long-term movement quality.

Daily Mobility Work

• Morning routine: 5-10 minutes of dynamic stretching and joint mobility
• Pre-workout: Dynamic warm-up specific to training session
• Post-workout: Static stretching of trained muscles
• Evening: Gentle stretching or yoga for relaxation

Key Areas to Address

• Hips: Hip flexor stretches, 90/90 stretches, pigeon pose
• Shoulders: Arm circles, band pull-aparts, doorway stretches
• Thoracic spine: Cat-cow, thread the needle, thoracic rotations
• Ankles: Ankle circles, calf stretches, ankle mobility drills
• Hamstrings: Forward folds, single-leg stretches

Recovery is when your body adapts and grows stronger. Without adequate recovery, training benefits are limited.

Recovery Strategies

• Sleep priority: 7-9 hours nightly for muscle repair and hormonal balance
• Nutrition timing: Protein and carbs post-workout support recovery
• Active recovery: Light activity on rest days (walking, swimming, yoga)
• Deload weeks: Reduce volume by 40-50% every 4-8 weeks
• Stress management: High life stress impairs recovery capacity

Recovery Modalities

• Massage: Reduces muscle tension and promotes relaxation
• Foam rolling: Self-myofascial release for tight muscles
• Contrast therapy: Alternating hot and cold exposure
• Sauna: Heat exposure supports recovery and cardiovascular health
• Stretching: Gentle movement and flexibility work

Smart training practices minimize injury risk and keep you training consistently long-term.

Essential Practices

• Proper warm-up: 5-10 minutes of general movement then specific preparation
• Technical mastery: Learn correct form before loading exercises
• Progressive loading: Increase demands gradually, not dramatically
• Listen to your body: Distinguish between discomfort and pain
• Address imbalances: Work on weak areas and movement limitations
• Vary training: Mix up exercises, rep ranges, and modalities

Warning Signs

• Sharp or shooting pain during exercise
• Pain that persists after training or worsens over time
• Significant decrease in range of motion
• Chronic fatigue that doesn't improve with rest
• Joint swelling or unusual sensations

Consistency beats intensity. The best workout program is one you'll actually stick with long-term.

Keys to Consistency

• Start small: Build the habit first, then increase volume
• Schedule workouts: Treat exercise like important appointments
• Remove friction: Prepare gym bag, lay out clothes, minimize barriers
• Find enjoyment: Choose activities you genuinely like
• Track progress: Log workouts to see improvements
• Build community: Train with others or join group classes
• Be flexible: Have backup plans for busy days (short home workouts)