Health and Fitness

Rough Notes

Weight lifting

  • Glute med exercises are key to note getting lower back pain.

Cardio

Necessarily shouldn't be the focus - find something you like to do, e.g. a sport like badminton, or something like skipping rope.

Best training split that minimizes injury risk would be something around:

  • 80% in Zone 2.
  • 20% Higher intensity.

Stretching

Mental fitness

Some form of meditation.

Bridge Program

When starting to lift weights after a long break (i.e. ~6 months), a good program is important. Jeff Nippard's program seems helpful here.

We should always balance stimulus and recovery. Old lifting numbers do not matter now. Important to choose movements that avoid soreness (soreness does not do anything extra for hypertrophy on a comeback program). It's inevitable but should be minimized. Eliminate highly stretched position exercises like walking lunges, Romanian deadlifts. Cables and machines are your best friends, and also do compound movements with gradual loading.

Emacs 29.4 (Org mode 9.6.15)