For a healthy mind and body, what do you do regularly to stay in shape?
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I ride my bike 25 to 30 miles every other day when the weather permits.
I'm doing the RPT Male Physical Program - a periodized hypertrophy program - four times a week and BJJ three times a week. Keeps me in shape!
I'm doing the RPT Male Physical Program (periodized hypertrophy program) four times a week and BJJ three times a week. Keeps me in shape!
I exercise almost every day. The reason being that, I work for a sports retail company so we have all the facilities you can think of at the office. We also have internal sports competitions that are very competitive. It has now become a routine to hit the gym at work in the morning or participate in competition during lunchtime.
Have a Squat Rack in the basement and do a Powerlifting Routine + I run 3 - 4 times a week, in sum 20 - 30km.
I have a bar in the ceiling between 2 walls.
I hang up and lift my legs to exercise my abs, while doing abs i have my arms in front my face, with this, i also develop my biceps.
After 5 sets of 30 reps. I exercise my back, holding the bar with the arms more open. I lift my body. 5 sets of 15 reps.
Then I hold the bar with my hands having the palm in front of my face. I lift my body.
5 sets of 12 reps.
Then I do push ups to develop my pectorals, 5 sets of 25 reps.
In order to make it fun, the first set i count in spanish, the second in english, the third in french, the fourth in german and the fifth in korean. With this i never get confused about on which set I have completed. Just remember the last number that I said in which language.
But if you are a geek, this is the routine:
Format your abs,
Configure your back bone,
Develop your biceps
Set your pectoral
And walk and drop kicks to develop your legs.
Any correction of this text is greatly appreciated as english is not my natural language.
My routine went to shit during covid, but this meant I have reflected more on my mental health. I have reduced what I post/consume on social media, I finally got rid of my facebook account and I just using instagram and twitter to post my photography which is a mindful hobby.
My pre covid routine was CrossFit 5 days a week, which seems excessive writing it down now, but I love it, it really helps me take my mind off work as you can't be thinking about bugs when you're holding your body weight above your head. It totally exhausts me so sleeping is much easier than it is right now.
Edit: I don't drive so I always walk everywhere which has always helped me out
I started "MAF" running training last week. This means running at a low heart rate -- in my case 130-140 beats per minute. After just a minute or so of slow running, my heart rate starts to rise quickly, so I switch to a walk until it drops back down to 135 or below. It's pretty awesome, since it's very low stress and I'm already doing easy runs over 10 km, which I never expected. Now if I could just sort out my sleep schedule 😅
Just trying to build an habit:
Then recently it is Chloe Ting free program, i'm currently doing her abs workout as a routine
I use a super cool app called FitBod. I can tell it what equipment I have at home. It tracks what I did last session and suggests exercises for my next session, it’s easy to modify a session and I think it’s the best fitness app I have used (I tried many). It’s more for regular gym goers in my opinion. I try to work out 3-4 times a week. I also love hiking and try to hike at least twice a month 15-20km total.