Maggie's Farm

Despite my advice not to undertake a conditioning program in January (because few keep their resolutions), I know people who did and that some readers did. Oh well.

A reminder for those people:

1. If you've been away from exertion for a while, it's a good idea to begin with a month of daily or near-daily mixed cardio just to wake up your body, to alert your brain and neuromuscular system that you are going to make demands.

2. For Fitness for Life, after the above you will benefit most from a balanced program:

- Resistance (weights) for building muscle and bone strength. Start light with higher reps and work up gradually to higher weight and fewer reps. If not knowledgeable about weight work, get some instruction.

- Calisthenics for building general athleticism (balance, quickness, endurance, muscle conditioning, with some HIIT cardio)

- Mixed cardio for endurance and heart stress. Since you can hardly build endurance in a one hour session of speed walking, say, your cardio needs to be uncomfortable, a much higher intensity than recreational.  We think the Stairmaster machine is the best cardio trainer, but mixing it all up is the right idea. (Stairmaster tips: step on your heel more than balls of feet, stand up straight, and don't lean on the bars. Also, mix it up with double steps or high speeds if you can)