strength training

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How to Maintain Decent Muscle Tone With Minimal Effort

Lean. Healthy. Confident. All for less than 5 minutes a day.

“She says you look like a Greek god!”

My friend’s words were music to the ears of my painfully insecure 19-year-old self. I can’t even remember which girl supposedly uttered those wonderful words. But I do remember the feeling.

It’s both funny and embarrassing how much of my late teens and early twenties passed in a shirtless search for this kind of validation. But luckily, there was an upside: This fragile ego of mine drove me through countless tedious gym sessions!

Today, 17 years later, impressing girls has tumbled way down my list of priorities. Interestingly though, my determination to stay in good shape is stronger than ever.

The reason is simple: I really enjoy my body (and the mind it sustains) and I want to keep doing that for many decades to come. I’m also curious to learn how much my healthy lifestyle can delay the aging process. After all, regular strength training is great anti-aging medicine.

But still, burning lots of time and money by repeatedly lifting oddly shaped chunks of metal in a big room full of sweaty people was never my idea of fun. Neither was carrying around (and feeding) more muscle mass than I need to enjoy life. I had to find a better way.

Here it is in four simple steps.

1. Consistency

As illustrated in the title image, I only do about four minutes of strength training every day. Although the “four minutes” might grab your attention, the most important words are actually “every day.”

To achieve such consistency, an activity must be ingrained deeply into your daily routine. In my case, the integration looks like this:

  • Two minutes of free weights for my arms or chest while having breakfast. It’s quite a pleasant experience to put in two sets on the bench pictured below while chewing my favorite meal.
  • For my core, two minutes of planking or boat poses are smoothly integrated into my morning yoga routines

My workout bench and yoga mat are always ready for action right there in the living room, removing all resistance to getting started. Thanks to this environment, these routines are now such an automatic part of life that I don’t need to think about them anymore.

Daily strength training simply happens. No willpower required.

2. Strain

If you want decent muscle tone from less than five minutes a day, you’ll need to be willing to strain a little. Just swinging around some light weights without any effort isn’t going to help much.

That’s why I focus on making the last 20 seconds of my 2-minute sessions just the right degree of uncomfortable. Sure, I don’t like discomfort any more than the next guy, but I can certainly handle 40 seconds of it in exchange for a body I love to live in.

I like to call this my 20 seconds of “plain” (pleasurable pain). It’s surprisingly satisfying to remind myself in that moment that these few seconds are giving me all the muscle mass I’ll ever need.

If it gets genuinely painful, it’s a clear sign that I’m pushing too hard and need to stop. Also, I take care to alternate muscle groups so that there is sufficient recuperation time between these brief sessions of strain.

3. Reasonably Active Lifestyle

My life happens in front of a screen. According to RescueTime, I log about 10 hours of computer time every day. That’s a lot of sitting!

Also, I don’t just sit when working on my PC — I lounge under a cozy blanket with my feet up. This luxurious working position helps make productivity a breeze, but it’s extremely passive.

Luckily, I have a whole mountain in my backyard. All the nourishing exercise opportunities this provides helps me maintain an average step count of about 10k per day without having to resort to willpower. It also helps that virtually all my transportation needs can be met by walking or cycling.

Such moderate daily aerobic exercise is enough to keep me lean and mobile with a good oxygen uptake capacity — all vital to secure lifetime access to the spontaneous fitness valley.

4. Super-Clean Diet

Lastly, my diet is free from sugar and highly processed foods. Although I do enjoy the odd treat on a special occasion, I never buy empty calories. Such a clean diet is essential for optimal body function and for maintaining a healthy fat-to-muscle ratio without any willpower-draining caloric restriction.

I can confidently say that a smartly constructed, super-clean diet is effortless and deeply enjoyable. Building one can even bring a whole host of unexpected benefits. It’s highly recommended!

Conclusion

So, that’s how I maintain decent muscle tone in only four minutes a day. You’re not going to get jacked with so little weight training but, to be honest, there’s little reason other than ego to really bulk up in today’s world. If your aim is only to maintain excellent body functionality, four mildly uncomfortable minutes a day are all you need.

So, build an environment that automatically maintains these four essential habits and see what happens. I think you’ll like the result. After all, life is a lot more fun when experienced through a fit and fully functional body!

Runner how fit are you
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How Fit are You?

Find out with these simple, age-adjusted tests of cardiovascular fitness, strength, flexibility, and balance.

Image by kinkate from Pixabay

Life is better when experienced through a fit body, plain and simple. A fit body feels great, looks great, and grants you access to great experiences.

But how fit is fit enough?

On the one hand, poor fitness is a genuine health hazard, linked to every scary degenerative disease out there (heart disease, cancer, diabetes, dementia). Even so, a shocking 75% of Americans fall into this risk group.

But fitness can also be taken too far, consuming excessive time and energy, and risking injury. Like most of life, exercise adheres to the law of diminishing returns: Beyond a certain point, the amount of effort you need to put in for the next bit of progress is no longer worth it.

This article presents some simple tests you can easily do at home to check whether you fall in the golden window between these two extremes.

Reading the Graphs

Each of the six graphs below presents lines for “Excellent” and “Average” fitness levels for men and women of different ages.

For good health and general life satisfaction, you should exceed the “Average” line. Each section contains some simple guidelines for staying above this line as easily and sustainably as possible.

The “Excellent” line is a good target for getting the most joy from your body without paying a hefty price. When you reach this line, it’s time to do some thinking about whether further gains are really worth it.

Cardiovascular Fitness

When people think about “fitness,” this is the one that typically springs to mind. Cardiovascular fitness is the ability of your body to deliver oxygen to your muscles. It can let you do things like run a marathon or, more practically, climb a few flights of stairs without passing out.

The best measure of your body’s ability to utilize oxygen for efficient muscle function is VO2max. Proper measurements require specialized equipment, but luckily, there are simpler alternatives.

Here is a convenient link with a couple of nice calculators. The simplest one only needs you to count your heartbeats for 20 seconds. However, experts generally recommend tests that involve some form of exertion. That’s why I prefer the 1-mile walk test in the aforementioned link.

For even greater convenience, modern fitness watches can also estimate VO2max with decent accuracy.

So, pick your method, estimate your VO2max and see where you stand using the graph below.

VO2max norms (source).

How did you do?

If you’re currently below average, it’s a clear sign that you need to move more. Also, for the best results, you’ll need to get that heart rate up!

Is your mind rebelling against the thought of intense physical exertion right now? In that case, take heart from the fact that two sweaty hours per week are more than enough if you train efficiently. The 4×4 interval training method is the perfect example. Learn more in the video below.

At this point, I should confess that I don’t do any formal interval training myself. Philosophically speaking, the idea of exercise as a sacrifice for decent health doesn’t sit well with me. I exercise only for two reasons: to have fun and to think. My excellent VO2max is just a byproduct.

So, if you can only spare two hours per week for exercise, interval training can do a lot for your health. But then again, if your week is that packed, maybe it’s time to reconsider your priorities and open some space for life-enhancing activities like moving your body just for the fun of it.

Play, dance, ride, swim, skate, hike, climb, or just take a mindful daily stroll in your local park. Time spent in pleasant motion is never wasted time! You also have an open invitation to join our community on MyResonance for some fresh motivation (more about that at the end of this article).

Strength

The next three tests evaluate the strength of various muscle groups. In our younger years, let’s be honest, vanity is the main motivator for strength training. But as we get older, it becomes medicine for healthy aging, slowing muscle and bone loss, and preventing degenerative disease.

So, establishing good strength training habits early in life can boost self-esteem and ensure healthy aging in the long run. Also, it’s never too late to get started. Older individuals can gain back significant muscle mass and body functionality through strength training.

Upper Body

We’ll start with the most iconic strength exercise out there: the push-up. Please watch the video below about proper form before doing the test.

You don’t need to go as far down as the lean machine in the video for this test (aim for 90-degree elbows at the bottom), but be sure to follow the other form guidelines. Women can choose between regular (as shown in the video) and “knee pivot” push-ups (where the knees are on the ground).

Push-up norms (source). Women have the option to do regular push-ups or choose the variant where the knees are lowered to the ground (“knee pivot” lines in the graph).

So, how was that? If you haven’t done a push-up in years, I’m guessing not that great. But you’ll see some morale-boosting progress when repeating this test a couple of times over the coming days. Thus, if you fall below the average line, keep calm and make a few more attempts over the coming week before getting all depressed about your weak shoulders.

Improving your performance in this test is very simple: do more push-ups! As shown in the video above, you can even target various muscle groups by changing the position of your hands. Look for the push-up challenge in our MyResonance community for some extra motivation.

Of course, you can also join a gym or use my long-time favorite solution: a bench in my living room with some easily adjustable free weights.

The tiny investment that kept my upper body in tip-top shape over the past decade.

This brings me to the most important point about strength training: It must be fully integrated into your routine to make it automatic. For example, I use the bench above for 2 minutes every morning during breakfast (alternating between bicep curls, shoulder presses, and chest presses). This habit is now so deeply ingrained that I don’t even think about it anymore.

Habit formation gets much easier if it takes very little time and is repeated daily. That’s why I prefer short home exercises to longer gym sessions that are only practical once or twice per week. If you prefer the gym, make sure you add a social element (partner or class) to keep you accountable.

Core

A solid set of six-pack abs has long been an iconic symbol of fitness. Sit-ups are great for training this muscle group, but they can result in back issues. Planking is a safer option that also activates a much broader range of core muscles. Hence, our core test will be the classic plank as illustrated by lean machine #2 below.

So, now that you have some solid form, get hold of a timer, get down on the floor, and get planking!

Plank norms (source).

How did you do? Aside from being a great core exercise, planking also offers an interesting illustration of how much we can persevere after things get uncomfortable. So, if you wound up below average, first be honest with yourself about whether that really was your best effort.

If your best effort still leaves you below the line, your core needs some attention. One plank per day will soon take care of that. Alternatively, you can try the boat pose so gracefully illustrated by yours truly below.

Image from my article on yoga poses for inflexible people.

As with upper body strength, the key is to turn this into a daily habit. For example, I integrated planks and boats into my deeply ingrained morning yoga routines to guarantee my 2 minutes of core training every day.

Lower body

Finally, we get to the legs, and everyone’s favorite body part: the glutes. Our exercise of choice in this case is the squat. The proper form for this exercise can be viewed below.

The formal instructions for the test linked to the graph below state that your hands should be on your hips instead of extended to the front, making it a little tougher. Other than that, the test is pretty much the same as the chair squat illustrated above. So, get hold of a chair that fixes your legs to a 90-degree angle when sitting and squat away!

Squat norms (source).

How was that? Did you feel the burn? If you did and still ended up below the average line, it’s a sign that you’re sitting too much and moving too little. I’m confident that any uninjured individual who moves a healthy distance each day (~10000 steps) will be able to do an average number of squats.

For those who deeply desire a beautiful behind, incorporating squats or other legwork into your daily routine will make that wish come true. Yoga is another good option, particularly the chair pose shown below.

Stairs also offer fantastic free toning for your legs. So, next time you find yourself waiting for the lift, visualize your new peach-perfect glutes and take the stairs instead!

Flexibility

OK, let’s now make a graceful transition from strength to suppleness. Good flexibility is important for general quality of life, injury prevention, and better athletic performance. Relaxed stretching or yoga also deliver substantial mental health benefits.

So, let’s see how you measure up in the standard sit-and-reach test. This one is a little more complicated than the previous tests, so pay close attention now. We’ll do something very similar to the video below, only without their fancy metal box.

  • First, you will need a long ruler or, ideally, one of those fun, self-retracting metallic measurement tape rolls.
  • Next, find a low bench (roughly 30 cm high) and move it close to a wall.
  • Position the bench so that it presses against your heels when you sit with straight legs with your back against the wall. If your feet can fit beneath the bench, it’s convenient to move the bench a little closer to you.
  • If any curious bystander approaches, recruit them to hold the ruler or measurement tape in a fixed position on the bench so that it extends toward you. If you lack a curious bystander, some heavy books will also do the trick.
  • Now, sit with your back straight against the wall and touch the ruler with your outreached arms. This will be your zero-point.
  • Then, slowly bend forward as far as you can to a position you can hold for two seconds, and measure the distance you moved relative to your zero-point. Unless you’re a teenager, it’s not recommended to lunge forward like they do in the video above.
  • Then compare your score to the graph below (Americans, Google will happily convert your score in inches to centimeters)
Flexibility norms (sources for norms and age-dependency)

How was that? Flexibility has more of a genetic element than the previous tests, so don’t be disappointed with a mediocre score if your toes have always been out of reach. I must confess that it took me a decade of regular yoga to reach the marginally-above-average place I find myself today.

Still, anyone can improve their flexibility with regular stretching. A short stretch/yoga session fits particularly well into a tailored morning and evening routine. Ideally, your morning session would also include some of the strength-elements discussed earlier, but the evening session should be all about unwinding and relaxation. For the best results, try to hold each stretch for at least 30 seconds.

Balance

Last but not least, we get to our natural ability not to topple over all the time. Homo sapiens is a particularly top-heavy species, so staying upright is actually quite an accomplishment. And learning to stay upright in more challenging situations can make life a lot more fun (skiing comes to mind).

This test is simple: First, take off your shoes. Then, stand on one foot with the other one raised to your ankle, start your timer, and cross your arms over your chest. You cannot uncross your arms, move your raised foot, or swivel your grounded foot. On the closed-eye version of the test, you cannot open your eyes either. When any of these things happen, stop the timer, and compare your number to the graph below.

If you’re below 50, rather do the closed-eye test because the data was collected from a study that limited balancing times to 45 seconds. A large fraction of younger study participants reached that mark and could have easily continued for longer.

Balance norms (sources for averages and ranges). “Open” and “Closed” refer to the balancing times with open and closed eyes.

So, how well balanced are you? I’m guessing there will be a wide range of results here, largely depending on your environment. For example, after 12 Norwegian winters of sliding around on the icy streets and many hundreds of miles of skiing, skating, and rollerblading, I can balance almost indefinitely, even with my eyes closed.

It’s also striking how rapidly the standards fall with age. With these trends, it becomes easy to see why balance training is so critical for older adults to escape the increasing dangers of gravity.

Luckily, there are countless fun ways to improve your balance. For the more adventurous, balance sports like the ones I mention above are just awesome! But of course, purposefully pushing the limits of your balance means you’ll fall over occasionally (often with quite a thump), so this should be done responsibly.

Safer alternatives include dancing, yoga, tai chi, cycling, or hiking over uneven terrain. You can also establish standing on one leg as a fun daily habit. For example, my left leg is substantially weaker (and dumber) than my right, so I brush my teeth while balancing on that leg.

You can also find many specialized balancing exercises and gadgets, but I struggle to see the point of turning balance training into work when there are so many fun alternatives. As always, the best results will come when balance training becomes an automated part of your life.

A Well-Balanced Body

To all those who scored above average in all six tests, congratulations on your well-balanced body! Be sure to enjoy it to the max and don’t dilute the experience by taking fitness too seriously.

To everyone else, don’t be discouraged if you’re not completely there yet. With the simple (and perfectly pleasant) automatic fitness habits discussed above, it’s only a matter of time before you get to experience life through your very own well-balanced body!

In fact, you have something very cool to look forward to: Seeing and feeling yourself get fitter is almost just as much fun as actually being fit.

Enjoy the journey! 😊

Our MyResonance Community

I’m happy to announce a new collaboration with MyResonance! They are building a social platform that makes healthy and sustainable living fun and rewarding. Please check out the new community they created for my work here on Medium and let us know what you think!