Mark Sisson's pyramid of primal exercising:
SPRINT: :"all out efforts" every 7 - 10 days...15–25 min
LIFT HEAVY THINGS: Brief intense sessions of "full-body functional" movements... 1 - 3 times per week 10–45 min.
MOVE FREQUENTLY AT A SLOW PACE: Walking, hiking, cycling, easy cardio at 55 - 75% max rate for 2 - 5 hours per week.
Exercising according to the three Primal Blueprint laws will optimize gene expression and promote Primal Fitness.
Law #3: Move Frequently at a Slow Pace strengthens the cardiovascular and immune systems, promotes efficient fat metabolism and gives you a strong base to handle more intense workouts.
Law: #4: Lift Heavy Things stimulates lean muscle development, improves organ reserve, accelerates fat loss, and increases energy.
Law #5: Sprint Once in a While stimulates the production of HGH and testosterone, which help improve overall fitness and delay the aging process – without the burnout risk of excessive prolonged workouts.
The Conventional Wisdom approach to fitness is clearly not working! Stress is excessive, weight loss goals are compromised, and many are misguided to pursue narrow fitness goals that are unhealthy.
Avoid Chronic Cardio (frequent medium-to-high intensity sustained workouts)
Avoid Chronic Strength Training (frequent and/or prolonged sub-maximal lifting sessions ending in exhaustion)
Avoid Regimented Schedules (instead, allow for spontaneous, intuitive variation in type, difficulty and frequency of workouts)
Read more: www.marksdailyapple.com/how-to-succeed-wit
Edited by: JAZZID at: 10/21/2012 (03:30)
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