Exercise Timing
Early-morning workouts can significantly boost energy levels for the rest of the day. You can take this one step further by combining morning light exposure with exercise to improve levels of focus, attention and mood throughout the day and improve sleep quality at night. Alternatively, some studies suggest that for pure performance metrics, such as strength or aerobic output, the afternoon might be slightly better due to increased body temperature rhythms and cortisol levels.
When considering the timing of different types of exercise within a single workout, it’s best to focus on the most important exercises first — whether they are building strength, improving endurance or targeting specific muscle groups. It is suggested to start with weight training and save cardio until the end of your workout.
Ultimately, personal preference, scheduling availability and routine consistency are most important. The key is to find a time you can adhere to regularly and one that integrates well with your overall lifestyle.
How to Structure Your Workout
There are an infinite number of ways you can configure your workout plan, and many people will claim their way is best. Dr. Andy Galpin shared a straightforward and effective structure known as the Three by Five Protocol:
- 3-5 repetitions per set
- 3-5 minutes of rest between each set
- 3-5 sets per exercise
- 3-5 exercises per workout, and
- repeating 3-5 days/week
On a weekly basis, Dr. Huberman recommends a workout schedule that includes five sessions per week, focusing on strength and hypertrophy for three sessions and endurance training for two sessions. After a cycle of 10-12 weeks, switch the focus to emphasize endurance work for three sessions, and strength for two. This approach helps maintain overall muscular and cardiovascular health while also supporting brain health and improving general fitness.
Exercise, Physical Health and Aging
As you age, your workouts should be adjusted to focus on maintaining muscle mass, improving strength, mobility and overall health. There is a naturally occurring 1% annual decline in muscle size (sarcopenia) beginning around age 40 which is often accompanied by an increase in visceral body fat — but these changes can be mitigated by resistance training.
Focus on intensity rather than duration for your workouts — for most, there is little additional value to extending your workout beyond one hour, providing your workout is challenging enough (using fewer repetitions at a higher weight). This can also prevent overtraining and reduce the risk of injury from excessive repetitions. Keep workouts to under an hour to prevent overtraining, and perform exercises to failure with fewer repetitions to maintain strength and muscle mass. It is advised to avoid relying on moderate-intensity cardio as your sole form of exercise, which can elevate cortisol without providing substantial benefits, especially for women. Instead, incorporate high-intensity interval training (HIIT), which involves short bursts of intense exercise combined with brief rest periods, as well as resistance or strength training for a more effective and well-rounded fitness protocol.
As recovery becomes slower with age, pay more attention to self-care practices, including nutrition, sleep and stress management. And finally, ensure that your exercise routine remains enjoyable — this enhances motivation and consistency to maintain a healthy lifestyle, which are critical factors in maintaining a healthy lifestyle over time.
Injury Prevention and Recovery Strategies
For immediate cool down and recovery after an intense workout, listening to slow-paced music, engaging in down-regulation breathing and proper hydration can enhance recovery and help in adapting more effectively to even non exercise physical stress. Consuming carbohydrates and sufficient daily protein after workouts aids in muscle repair and glycogen replenishment. Cold exposure can reduce muscle soreness and inflammation following high-intensity exercise — though it may interfere with muscle hypertrophy and strength adaptations if used immediately after resistance training.
Keep an eye on training loads and physiological responses to prevent overtraining, which will not only impede your efforts to gain muscle and strength but can cause your results to regress. If you’re experiencing signs of overtraining (fatigue, decline in strength or endurance or atypical muscle soreness), it’s important to adjust the intensity of your workout routine, take a rest day (or days) and incorporate restorative practices like sauna sessions to recover effectively.
WATCH THE FULL VIDEO
Video is ready to play. If one link doesn't work, try another available link below 👇
