One of the keys to proper long-term health (health span) is a proper workout program. Whatever program you choose, it should be safe, effective and efficient. Many popular exercise programs are insufficient. What good is an exercise program that gets you extremely fit in your twenties or thirties that creates long-term damage to your body? When you are fifty or sixty you may have damaged your knees, hips, spine, shoulders, etc. because of the improper exercise program and are unable to stay fit or even enjoy so many of the activities you enjoyed before. This will cause a rapid decline in your health and quality of life.
The workout should be time efficient. You do not have to live in a gym. You should not “live to work out” but work out to live better.
Exercise is no different than taking medicine. There is a proper dose to take. If a doctor prescribes a medicine for a condition and says take two a day, and you approach it like many do exercise, you may think “I will take this to the next level and take 12 a day!” That would be considered foolhardy and dangerous.
Too much of almost anything is not beneficial. A High-Intensity Training (HIT) workout will always be completed in less than 20 minutes once a week, although some do it twice a week. Twice a week is unnecessary if the intensity is high enough. Here are some benefits of an HIT program:
If you do any activity such as golf, tennis or other active program, having more muscle will aid you in those activities and help reduce injuries while doing those activities. A proper HIT program will also strengthen your whole cardiovascular system while you add muscle.
Steady-state cardio, whether or not it is on a treadmill, elliptical, cardio, kickboxing, jogging or running, is an inefficient way to achieve few results that can damage your joints. A great alternative is High-Intensity Interval Training (HIIT). It is safe, much more efficient and effective. Some research shows 4 minutes of HIIT is equal to 30 minutes of steady-state cardio. Basically you go all out for 20 to 30 seconds or so and do active recovery/rest for 60 to 90 seconds. So with sprint intervals you would sprint as fast as you can for 20 to 30 seconds and then walk for 60 to 90 seconds and do 3 to 6 cycles of this. This can be done once to 3 times per week. This can be performed on a treadmill, elliptical, etc. There are apps to guide you in proper HIIT.