Exercise Levelling Up

 
 

Summary

  • Let’s set a plan to add a little more exercise, or some more variety

  • Cardio/aerobic activity

    • Consider zone 2 exercise most of the time (80-90% of the time you do cardio/aerobic activity)

      • 60-70% of maximum heart rate, allowing you to talk in full sentences but with some difficulty

      • Aim for 20+ minutes (ideally 30-60 minutes) 3-4x/week

      • Zone 2 helps improve mitochondrial health which can improve energy

        • Foods such as blueberries can also improve mitochondrial health

    • Consider zone 5 for VO2 max training (10-20% of the time you do cardio/aerobic activity) if this is safe for you to do (check with your healthcare provider)

      • 85-95% of maximum heart rate for shorter intervals (e.g. 30-60 seconds)

        • You could try 30 seconds of full effort followed by 5 minutes of rest. Repeat 4 times

        • 3 minutes Zone 2 followed by 1 minute full effort, repeat for 20-30 minutes

      • Do this once per week (you can add it to the end of a 30 minutes Zone 2 workout)

  • Resistance

    • Use the tables below to build your exercise plan (you can continue to modify the order and exercises over time)

  • Stability exercises a couple times a week

    • Consider toe yoga

    • Neuromuscular Stimulation can help with retraining

  • Flexibility

    • Some good exercises include Cat and cow poses and shoulder shrugs

  • Also consider High Intensity Interval Training (HITT)

  • Plyometrics

    • If you can jump without injury or pain, these exercise may help with lymphatic flow, strength bones and disks in your spine

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