We all know that to be healthy we’ve got to eat well and exercise. But the best strategy for optimizing our bodies is still up for debate with the health philosophies of yogis often at odds with the traditional fitness community.
In reality there are many aspects of physical strength and being strong in one discipline doesn’t necessarily translate to another. Maybe you’ve mastered a hand-stand but become short of breath a couple kilometers into your run, or you can squat a hundred pounds but can’t hold a tree pose. Total body fitness is a mix of strength, flexibility, endurance, balance, and power- ideally we should aim for a balance in all these aspects of physical health.
The perfect fitness regimen is going to look different for everybody depending on your goals, but a mix of strength training, cardio and a dedicated yoga practice can benefit just about anybody. Plus it’s good to switch up your work-outs so that all the different muscle groups get worked but not burnt out.
Incorporate cardio, strength, and yoga into a few of your workouts, so you’re hitting all three areas at once. For example, when lifting weights at the gym, mix in body-weight exercises; pull ups, push ups, and a variety of squats. You can also mix in spurts of cardio like HIIT training (High Intensity Interval Training), with high reps of burpees and jump squats. Finish the session by flowing through some vinyasas and poses. This routine will get you sweating, and fatigue your muscles. Consistently moving will also keep you warm for stretching or yoga afterwards.
Look at your week and make note of which days you will have more time and which days you will have less and modify. You do not have to fit in cardio, weights, and yoga everyday. Maybe you want to devote three days to yoga, and three days to cardio and weights. Or three days you’ll run a few kilometres, and then follow it up with yoga. Or lift weights/strength train two days a week, run/cardio two days a week, and yoga two days a week. You get the idea - the options are endless!
Once you’ve figured out the types of work-outs you want to get in, it helps to sit down and write out a training schedule for the week to stay on track. Incorporating all types of training into your routine doesn’t mean you have to have memberships at multiple studios. There are a ton of online videos and resources that ensure anyone can get a good workout or yoga session in just about anywhere!
Monday: 20 mins weight training- lower body, 20 mins HIIT cardio, 20 min yoga flow
Tuesday: 20 mins weight training- upper body, 20 mins steady state cardio, 20 min yoga flow
Wednesday: 1 hour yoga flow
Thursday: 20 mins weight training- lower body, 20 mins HIIT cardio, 20 min yoga flow
Friday: 20 mins weight training- upper body, 20 mins steady state cardio, 20 min yoga flow
Saturday: Stay active by going for a walk, playing with your kids or doing any activity you love!
Sunday: Rest
Monday: 1 hour total body weight training
Tuesday: 30-60 min run or other form of cardio
Wednesday: 1 hour yoga flow
Thursday: Total body weight training
Friday: 30-60 min run or other form of cardio
Saturday:Stay active by going for a walk, playing with your kids or doing any activity you love!
Sunday: Rest
• Try to space a couple days between weight training sessions, overworking tissue that’s already broken down can lead to injuries, or alternate different body parts, ie. lower body one day, upper body the next.
• A gentle yin or hatha yoga class is an excellent way to get blood flowing and helps to soothe sore muscles.
• To maximize your cardiovascular health alternate between different activities including swimming, hiking, HIIT training, jogging, plyometics or dance to name just a few!
Take at least one day off a week to rest, make sure you eat well and get a good night’s sleep. Recovery time is when our body reaps the results of our training by repairing and rebuilding our tissues. Remember to always listen to your body, and don’t overdo it.
Our model is wearing:
Top picture Moto Mint Leggings
Bottom picture Pixie Dust Leggings
Training tips provided by Kenzi Morley to learn more visit her on Instagram at @yogoskenz
