Physical Activity and Sport

Design a weekly routine that combines strength and cardio.

Every six to eight weeks, halve the volume while keeping the intensity.

Keep your heart healthy with cardiovascular exercise.

Train the fundamental strength patterns with your own bodyweight, no equipment or gym needed.

Muscle recovers faster than tendon: that's where comeback injuries happen.

Three short blocks before training: general, active mobility and the day's exercise in a light version.

Most of your cardio should happen at a pace where you can speak in full sentences.

On doubtful days, warm up and let your first working set make the call.

Hips and ankles every day: mobility responds to frequency, not to duration.

For broken weeks: shrinking instead of stopping keeps almost everything you gained.

Build muscular strength with resistance exercises.

Most of it very easy, a small part very hard, and almost nothing in between.

Record weight and reps for each set so you know whether you are genuinely progressing.

Train close to the limit without reaching failure: it decides what each set is worth.

Producing force quickly is the first thing lost with age and what you use when you trip.

When you cannot add weight, add reps before changing anything else in the program.