Lecture Notes on Training Like an Athlete

Key Mantra

• Mantra: If you want to look like an athlete, train like an athlete.
• Emphasis on combining resistance training with cardio for overall health, aesthetics, and athleticism.

Training Recommendations

Resistance Training vs. Cardio

• Suggested ratio: 60/40 split (60% resistance training, 40% conditioning/cardio).
• Weekly training schedule example:
  • Strength Training: 3 days (e.g., Monday, Wednesday, Friday)
  • Conditioning/Cardio: 2 days (e.g., Tuesday, Thursday)

Workout Duration

• Optimal Duration: Keep workouts to around or under 60 minutes.
  • Resistance Training: Approximately 50 minutes of hard work following a 10-minute warmup.
  • Cardio: 30 to 45 minutes.
• Importance of intensity over duration: Train hard, not long.
  • Longer workouts can lead to overtraining issues such as colds or feeling weaker.

Age and Training Adjustments

• Warmup: Becomes more critical with age.
  • Younger athletes can warm up faster and require fewer warmup sets.
  • Older athletes benefit from a more thorough warmup to prevent injuries and ensure effective training.
• Training Length Impact: Longer workouts can cause more problems as one ages.
  • Focus on keeping workouts intense but short to avoid feeling achy and to enhance recovery.

General Advice

• Aim to achieve desired results within an hour of training.
• Balance is key: Effective dose of strength and conditioning essential for health and performance.