The routine I do is predicated on what I want. What I want:
(1) Lean body composition: this is almost all eating.
(2) Mobility: it's why I do a dynamic warmup and a little bit of yoga-like stretching after.
(3) Particular skills: I'm working on pistol squats, one-armed pushups, et.al.
(4) Strength: I treat the above skills like strength exercises. This is to say that I select progressions that allow for only a few reps and with ample rest required between efforts. And I only do each particular exercise once a week.
(5) Muscular endurance: follows from strength, not the reverse. I don't need to do high reps of anything to enhance muscular endurance. Becoming stronger in one-armed pushup progressions enables me to perform more standard pushups without trying to increase reps.
(6) Work-capacity: for the sort of stamina on demand that an emergency situation would require, I send my heart rate through the roof for 5 to 10 minutes no more than twice a week. If a situation arose on which I'd be required to perform at high capacity for half an hour, an hour or more, the few minutes of work I perform a week would provide sufficient reserve to manage. Aerobic benefits accrue from anaerobic exercise, not the reverse.
(7) Relaxation and health: I get in plenty of mostly leisurely walking. I rarely feel more relaxed than when I'm walking.
Time expenditure: aside from the walking, my workouts take less than a hour, three times a week. That includes warmup, strength component, cardio, relaxation walk and stretching.
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