What's the minimum amount of strength and cardio training I need to do for a good healthspan?I'm currently doing mostly cardio (cycling), ~100km/wk between an exercise bike and weekend rides.I know I need to add in a strength routine, but all I find online are these full-commitment plans 3-4hrs/wk, I just don't have the time to do that.Also, I tried lifting for a few months. I didn't like it, doubt I'd ever stick to it long-term.
>>74119900Ugh, the guy looks like an SCP. Something very weird about him that makes my skin crawl
>>74119911I think it's called jealousy, anon
>>74119911I think it's cool, he obviously takes care of his health.
>>74119900Irrelevant we lift for girls, is genetics how long you will leave we can get cancer tomorrow and all your cardio and lifting won't save you. So enjoy everyday work hard and don't worry about it
>>74119916>>74119917I think he looks like a scrappy mannequin and seems to be in a uncanny valley the hands like that in the darkly look picture doesn't help
>>74119920Well, I workout not for lifespan but for healthspan. I'm just looking for pointers on this approach.
>>74119900The results of the present systematic review suggest that performing a single set of 6-12 repetitions with loads ranging from approximately 70-85% 1RM 2-3 times per week with high intensity of effort (reaching volitional or momentary failure) for 8-12 weeks can produce suboptimal, yet significant increases in SQ and BP 1RM strength in resistance-trained men. Power lifting (PL) athletes looking to train with a minimum effective training dose (METD) approach can do so by performing ~3–6 working sets of 1–5 repetitions each week, with these sets spread across 1–3 sessions per week per powerlift, using loads above 80% 1RM at a Rate of Perceived Exertion (RPE) of 7.5–9.5 for 6–12 weeks and expect to gain strength. PL athletes who wish to further minimize their time spent training can perform autoregulated single repetition sets at an RPE of 9–9.5 though they should expect that strength gains will be less likely to be meaningful. However, the addition of 2–3 back-off sets at ~80% of the single repetitions load, may produce greater gains over 6 weeks while following a 2-3-1 squat-bench press-deadlift weekly training frequency. When utilizing accessory exercises in the context of METD, PL athletes typically utilize 1–3 accessory exercises per powerlift, at an RPE in the range of 7–9 and utilize a repetition range of ~6–10 repetitions.https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/fullJudging by this you could expect to make significant (albeit suboptimal) gains doing 2 1-hour, 3 45-min or 4 30-min training sessions per week or less. You may need longer sessions in the beginning while you're learning proper form and getting your body used to lifting heavy. This would be either 2 or 3 full body sessions or 4 sessions as a push/pull split.You'll want to focus on compound lifts obviously and try to hit all the major movements. Say overhead press, bench, deads, squats, pull-ups and some form of row. Mix up the order each week.
>>74119983Dear God! This is like autism but the fucking thing you have to fixated obsession about is the fucking gym and exercise. No one is going to read all that shit fuck off who the fuck do you think you're talking to who would fucking read that shit this is fucking 4chan
>>74119950You said you don't like lifting, so just be a rooner if that's what you like. You answers your own question. You can also do swimming since is resistance training.
>>74119987I'm sorry your parents confused lead paint for baby formula.
>>74120005Don't no need to feel sorry I have a happy life of getting pussy and having friends. I don't very people in laws of text and fucking statistical noise
>>74120005Ignore that bread-eater, your post is indubitably a good one.
>>74119998Studies have shown that strength training is necessary for maintaining muscle and bone density in older age, cardio just isn't enough even high power low rpm doesn't give the same benefits>>74119983Thanks anon, you can ignore the underage kid replying
>>74119983Quality post with citations chad>>74119987>>74120019Retard phone poster
>>74119983Similar to what I do. 1 day on 2 days off. Alternating between: ohp, squat, lat pull down, flat bench, and: incline bench, dumbell row, dls2 working sets for each movement.
>>74119911its the jerky movement and weird facial expression together with the baldness.
>>74119947Let's see what you look like, freak.
>>74119900checked dubdubsJust lift heavy as hell once a week. bench and squat, work up to a heavy double or triple and do that twice. for example when i'm unable to make time for the gym my benching looks sorta like this;185x8205x8225x8255x5275x3275x3then do something like that for squats and you're good for zapping some life into your muscles. takes me somewhere around 30 minutes to do both. Don't spend too much time resting until you're resting before the heaviest sets. Cannot get more minimal than that without really eschewing efficacy.
>>74119900Conditioning with zero mass just doesnt look good.
>>74119900dude is shredded but his face is sunken in. he could stand to eat some food.
>>74119900I don't know what's worse, coping with being a forever fat and unattractive powerlifter or being forever autistic about constant dieting to maintain this level of body fat%.
>>74119911he's too lean
>>74119911its the baldness. If this dude had hair, everyone in here would be praising him like he was zyzz and sayin "mirin"
>>74123536that doesn't help but it's mostly because he's too lean so it looks uncanny when he flexes. like he's a diagram of the muscoskeletal system
>>74123543nothing wrong with that if you have hair, many such cases
>>74123554nah they always look freaky but you're right him being bald makes it worse
>>74119900Holy fuck based saitama>>74119911Shut the fuck up u fat
>>74123543no, it's the maldness. if he had hair you'd think "look at this top bloke trying to be quirky. does he think he's a robot or something? haha"
>>74119900serious saitama lookin ass
Literal backlet lol
>>74119983Not reading all that, fuck off
>>74119917That's not what a healthy person looks like
You think he walks around like that?Looks like a fighter that just made weigh in.Maybe a fitness model shoot idk
>>74119900i am starting to seriously understand why women think bodybuilders are ugly
>>74125237He looks like he hasn't had a drop of water or a bite to eat in 3 days just for that moment.
>>74125245yeah that's what I'm getting athe just did a massive cut for the purpose of some brief moment
>>74124886Imagine being so buckbroken by tiktok and twitter that you can't even stumble through a single fucking 4chan post. What's the character limit on /fit/? 2000 characters?Bro, you're retarded.
