What would be an efficient weekly workout regimen for you?

A consistent program incorporating moving frequently, lifting, and sprinting occasionally optimizes mitochondrial biogenesis. The more mitochondria your cells contain, the more efficiently fat is burned.

Instead of an overly stressful exercise regimen comprising workouts that are too hard and too frequent, I would recommend a blend of frequent low-level activity and occasional brief, intense strength and sprint sessions.

It's a good idea to have low-level everyday movement, flexibility and mobility practices (e.g., yoga, Pilates), and structured aerobic exercise the foundation of fitness.  

A workout conducted in the aerobic heart rate zone will optimize fat metabolism both during the workout and throughout the day. Aerobic exercise is any exercise conducted at or below a heart rate of 180 minus your age (180-age, for short). This formula was derived by Dr. Phil Maffetone, coach and advisor to several of the greatest triathletes in history and the author of The Big Book of Endurance Training and Racing.  

Numerous health benefits accrue from obtaining sufficient aerobic exercise and general movement:

- Improved cardiovascular function and lung capacity.  

- Strengthens bones, joints, and connective tissues, thereby enhancing performance and recovery, minimizing injury risk, 

- Boosts the immune system by optimizing the flow of anti-aging hormones

- Stimulates mitochondrial biogenesis and upregulates the enzymatic activity necessary to become an efficient fat-burner (or, as we like to say, a fat-burning beast).

Here is an example of an ideal workout regimen to follow:

Move Frequently (avoid prolonged inactivity)

Cardio workouts at “180-age” heart rate

Cycle, hike, walk/jog, water activity

Mobility work (pilates, tai chi, yoga, dynamic rolling, stretching) 

- Lift Heavy Things

- Brief, intense resistance exercises

- 2-3 times per week for 10-30 minutes

- Sprint/Bike every 7-10 days when energized

- Several 8-20 second burst

- Dr. Craig Marker - HIRT

Training in every minute on the minute fashion works well for 10 seconds of intense work.

Pick exercises with less risk of injury and the ability to maintain maximum power.

If you follow these guidelines you are well on your way to improving your health and becoming a fat burning machine!

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