The Science Behind a Mixed Workout Routine
Regular workouts such as Running, Resistance Training, and Swimming, can boost your mood, improve your sleep, reduce the risk of chronic diseases, and even sharpen your cognitive skills.
fitness, health
View with Summerfields leisure centre and English Channel in the background, Bohemia, St Leonards on Sea
In the pursuit of our wellness journey, workouts play a pivotal role. They are not just about building muscles or losing weight; they are about enhancing the quality of life. When we talk about wellness, we’re referring to a holistic state of being, where physical health is just one piece of the puzzle.
Our workout programs are primarily grounded in resistance training, complemented by a variety of cardiovascular activities such as High-Intensity Interval Training (HIIT), running, swimming, cycling, and light hiking. This diverse approach ensures coverage across all five cardio zones, providing a comprehensive fitness regimen.
However, today’s post presents a workout routine that focuses on three main pillars: running, resistance training, and swimming. This scientifically-backed routine, designed for a minimum commitment of three times a week, not only enhances your physical strength but also contributes to your overall wellness. It improves cardiovascular health, promotes mental clarity, and fosters a sense of achievement.
Running: The Kickstart to Recovery
Beginning our day with a 12k run might seem counterintuitive before a grueling resistance training session, but the science backs this unconventional approach. Running immediately post-resistance training and/or before the workout, capitalizes on increased blood circulation, a key element in muscle recovery. This enhanced blood flow serves as a conveyor belt, delivering oxygen and essential nutrients to fatigued muscles, expediting repair and growth. Furthermore, the magic lies in the efficiency of lactic acid clearance.
Running acts as a catalyst in transforming this exercise byproduct into usable energy, reducing delayed onset muscle soreness (DOMS). By diminishing soreness and shortening recovery time, running paves the way for a more consistent training rhythm. But it doesn't stop there. Aerobic exercise triggers the release of Insulin-like Growth Factor 1 (IGF-1) and Brain-Derived Neurotrophic Factor (BDNF), biochemical agents vital for muscle repair and growth. These agents boost the activity of satellite cells, leading to faster recovery and increased muscle mass over time.
Stay Out There!
Suunto analysis visualization with running route showcasing workout’s data and technical details
Resistance Training: Pushing Limits for Growth
Our resistance training routine is no walk in the park. It’s a full body workout consisting in squats, rear-foot elevated lunges, sit-ups, but not limited to it, and high-intensity rowing push our limits, leaving the quads, glutes, and hamstrings in a state of anticipation for the next day's soreness. Yet, this soreness is embraced as a part of the recovery process. Resistance training creates microscopic damage to muscle fibers, and the subsequent soreness is a testament to the effort exerted.
It sets the stage for the transformative effects of aerobic exercise, acting as the catalyst for enhanced blood circulation, nutrient delivery, and biochemical releases that fuel muscle repair. Engaging in resistance training during intermittent fasting(although, optional) can leverage existing fat reserves, especially after a relatively short run, optimizing the utilization of stored energy for enhanced workout performance and potential fat loss.
Swimming: The Final Segment
As we wind down our workout routine, we plunge into the refreshing waters for a swim ranging in around 100 lanes of 25 meters, from 1 to 3 kilometers in average. Swimming serves as the perfect conclusion, offering a low-impact yet highly effective cardiovascular exercise. The buoyancy of water reduces the impact on joints, making it an ideal choice to conclude a workout that began with the mid-distance run.
In the water, muscles continue to receive oxygen and nutrients, further supporting their recovery. The rhythmic nature of swimming also aids in relaxation and cooldown, ensuring a gradual return to baseline heart rate and minimizing post-workout stress. Don’t forget to snack smart after the resistance training workout! You need to fuel up your muscles and energy with protein and carbs before you jumping in the pool. Try a whey shake and a banana for a quick and tasty treat.
In summary, our workout routine is a thoughtfully designed combination of activities, each contributing significantly to the comprehensive aspects of recovery, growth, and sustained performance. Whether it's the impact of pavement running, resistance training in the gym, or the tranquility of swimming, this routine is rooted in scientific principles, highlighting the efficacy of an unconventional yet effective approach to optimal fitness.
Furthermore, the incorporation of diverse exercise activities not only targets various muscle groups but also promotes overall fitness, prevents monotony, and enhances adaptability, showcasing the invaluable benefit of diversity within this workout program.
About the Author
Razvan Chiorean is a published author of Wellness Vault and a passionate advocate of sport performance and holistic fitness, bringing forth a wealth of knowledge and insight accumulated over more than a decade of dedicated involvement in the fitness space. He’s also an enthusiastic triathlete. Whether it’s swimming, cycling, or running, Razvan champions the idea that endurance and consistent movement is essential for overall health and a resilient mind-body connection. This philosophy not only supports physical and mental well-being but also empowers individuals to flourish in a world increasingly shaped by digital convenience.
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When Cardio Meets Strength
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