“the key to lasting weight loss and overall fitness, is doing the right variety of exercises—specifically, a mix of resistance training, intervals, stretching, and endurance work…”
via Outside Magazine
R.I.S.E. (resistance, intervals, stretching and endurance)
- Resistance day: 10-minute dynamic warmup followed by 30 to 40 minutes of footwork and agility drills, body-weight exercises involving medicine balls and exercise tubes and bands, and core exercises. Perform each exercise for 15 to 20 reps or for 30 seconds, with a 60-second recovery in between reps. (Or add a legit strength training program as your foundation, like 5×5 or 5-3-1 or Starting Strength). End with a 10-minute gentle stretching cool-down.
- Interval day: 5 to 7 sprint intervals. Each interval consists of 30 seconds all-out intensity (level 10) followed by a 4-minute recovery (level 2).
- Stretching day: 45 to 60 minutes of yoga, Pilates, or similar stretching program. Should include balance, stamina, strengthening and toning poses (such as sun salutations), core strengthening, light stretching, and a final resting relaxation phase.
- Endurance day: 60 minutes or longer of any form of endurance exercise—walking, jogging, running, cycling, swimming, cross-country skiing, rollerblading, etc. Perform at an intensity level of 6, so that you can hold a conversation with a friend and can sustain your pace for two to three hours, if needed.
Every week, do one day each of strength, high-intensity intervals, restorative stretching, and endurance training.
Read the rest HERE at Outside Magazine
