For many years I have practiced mixing up my workouts in order to be the most well-rounded athlete possible. I also realized it’s the key to not getting injured from overuse and staying lean and muscular in the process. It’s basically a combination of strength training, sculpting, HIIT intervals and/or sprint work, and REST/RECOVERY which includes substantial stretching and yoga on off days. Recently, I read an article that once again confirmed what I have practiced and preached for several years. If only I was a doctor or on the cover of a magazine maybe my message and philosophy would reach larger audiences, but that’s neither here nor there now.
I have had this on my to do list for a few weeks now, but now I am officially implementing a more formatted (yet still with lots of variety) workout program that will allow you to build muscle, burn fat and not kill yourself in the process. But before I tell you about it, read this excerpt that may encourage you to change things up.
From Mercola Website Article:
“Mark is an accomplished elite athlete, and has been featured on the cover of Runner’s World Magazine three times. In the past, it was widely believed that the more aerobic activity (such as long-distance running) you did, the better it was for your heart. The aerobic trend — which captured both Mark and me — was largely catalyzed by Dr. Kenneth Cooper’s book “Aerobics,” published in 1968.
Mark became an accomplished runner early in life, placing fifth in the U.S. National Championships in 1980. He also qualified for the Olympic trials marathon that same year. When overtraining led to injury, he transitioned over to triathlons, and for a couple of years was one of the top triathletes in the U.S., placing fourth at Iron Man in Hawaii in 1982. At that point, his body had taken a significant beating, not just from overtraining but also from excess carbohydrate consumption.
“I was so beat up from the diet that was required to fuel all those miles,” he says. [W]hen Robert Haas’s book ‘Eat to Win’ came out … it was all about the carbohydrates. There wasn’t a carbohydrate I did not love and slam down, from pizza and pasta to beer and cakes. I was falling apart.
I was a picture of fitness on the outside … but on the inside, I had arthritis, I had tendonitis throughout my body, I had overuse injuries, I had irritable bowel syndrome that ran my life. I had upper respiratory tract infections six or eight times a year. It was like, ‘Wait a minute. Cooper said I was going to be healthy doing all this stuff, and now I’m literally falling apart.’ I put in over 100 miles a week for seven years … [T]he endorphin rush — that true runner’s high that people get — it exists. It is a morphine-like substance your body produces. Unfortunately, it’s because your body thinks you’re killing yourself that it produces this.
“I weigh 28 pounds more now than when I was a runner,” he says. “I have the same body fat level; I just have more muscle mass, because I only lift [weights] and I only sprint.” In other words, he converted from being a predominantly endurance athlete to a predominantly strength and speed athlete, and his physique reflects this.
“The issue for people as they age isn’t a loss of aerobic capacity, it’s a loss of metabolic capacity and metabolic flexibility that comes with lean muscle mass. The best thing that somebody over 45 can do is start lifting weights rather than choosing to run. Ideally, you do both, but the standard incremental loss of aerobic capacity on a year to year basis after the age of 35 is 1 percent a year.
The standard loss of strength is 2 percent a year if you don’t do anything about it. You have much more to lose if you don’t work out in terms of losing vital capacity … People don’t really die of old age. They die of organ failure …
When you build muscle … the fact that you’re doing the work causes your heart to pump harder, causes your lungs to breathe in more fully … causes your liver to create more substrate and clear more toxins, causes all of these other organs to have to function to keep up with the demands of having this metabolically challenging tissue that is burning calories.
To the extent that you maintain that muscle mass and maintain some mobility, your bones stay stronger, your heart stays stronger, your lungs stay stronger. Conversely, if you stop, atrophy sets in.”
So are you ready to start a the workout program that will build mitochondria, improve your immune system, burn fat, build muscle and keep you injury free? If so, shoot me an email or comment below and I will send you more information!