Hi Team!
Very appreciative for all you do for health care/fitness etc. Can you please comment on the many strength based Barbell Medicine Templates and the included recommended GPP per each template? The strength based templates appear to generally include 1-2 days of GPP (1 anaerobic and/or 1 aerobic). I’m specifically asking with regards to the 2018 Physical Activity Guidelines
150 to 300 minutes per week of moderate-intensity aerobic physical activity*⤈, OR;
75 to 150 minutes per week of vigorous-intensity aerobic physical activity*⤈, AND;
Resistance training of moderate or greater intensity involving all major muscle groups on 2 or more days per weekDo the templates generally fall short in meeting the conditioning guidelines or are you giving some credit for some of the anaerobic/aerobic components of strength training? Or more simply/likely, conditioning on the whole is not the goal of the strength templates and you’re trying to keep the antagonism of prolonged conditioning to strength gainz to a minimum. Also, I know you have commented on this before, but is there an ideal amount of conditioning you’d recommend for the athlete desiring both strength and cardiovascular conditioning adaptation and for the known mortality benefit to cardiorespiratory fitness that appears to have no ceiling now in recent studies? .http://www.onlinejacc.org/content/ac…6/629.full.pdf
So the definitions for moderate-intensity and vigorous-intensity aerobic physical activity are based on Metabolic equivilents (METS) the cutoffs, per the guidelines, are 3-6 METS for moderate, >6 METS for vigorous. Walking at 3.5 miles per hour is moderate-intensity exercise. Also, any compound lift is at least moderate-intensity aerobic physical activity. IIRC Jordan has said that most of the strength focused templates assume you are meeting these guidelines with other activities of daily life or recreational activities in addition to the gpp included in the programs (however if you count the lifting itself you are probably well above 150mins).
They probably meet the guidelines as weightlifting is considered a moderate-intensity exercise per the CDC.
However much you can tolerate and fit into your life. If you run 5 or 10Ks for fun, you can probably keep your cardio routine relatively stable and add resistance training with minimal concern for fatigue past the first session or so. Although, after becoming relatively proficient (this may take months to a year or so), you may need to spend time focusing on one or the other as it will require more volume/intensity/frequency to continue to drive adaptations for either cardio or lifting. Also, there is some evidence that training cardio and resistance exercise in the same session may harm adaptations to both so if you are planning on having more than 7 total workouts split between cardio and lifting a week, you may want to allow a few hours between them (or something like a run in the morning and lifting in the evening). If you cannot, its probably not a big deal.
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