Anytime we're working towards our goals, taking time off makes us feel like we're going backwards.

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When it comes to building muscle, losing weight, or living a healthier lifestyle, days off are actually pretty important.

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Below I outline what you can do on your non lifting days to continue to progress on your goals.

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Steady State Cardio

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Steady state cardio or Zone 2 is going to be the best thing you can do on your non lifting days.

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Zone 2 cardio is very easy on the body as it's not as intense as lifting nor will it put the same strain on your body as a HIIT workout.

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I typically do my zone 2 work on an airdyne bike or concept 2 rower or SkiErg. There are plenty of other ways to add Zone 2 work into your programs, but these are the simplest ways to start. Maybe in another email we can dive deeper into more advanced concepts.

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If you don't have one of these you can go on an easy jog. Zone 2 work only requires 1 -2 sessions at about 30-40 minutes.

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While somewhat boring Zone 2 cardio has great benefits

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• Enhances your ability to recover between sets and sessions
• Increases your lifespan (check it out here)
• Can significantly aid in weight loss
• Enhances your ability to produce ATP ( just a fancy way of saying energy)

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Zone 2 work should be relatively easy for you. If you have a heart rate monitor stay within the range of 60-70% of your max heart rate (220 - age).

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If you don't have a heart rate monitor aim for a somewhat challenging pace but one that you could still hold a conversation with.

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Rest!

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I know pretty life changing advice am I right?

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But as we get older our ability to recover decreases, making it more challenging to get back to 100% in between sessions.

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This is why I have been programming 3-4 lifting days per week with 1-2 zone 2 days in between.

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The zone 2 days don't effect me as much as my lifting days, so they're great to throw in as a way to stay active without hurting my recovery.

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You can outline your weeks like the following

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Monday - Full Body Lifting

Tuesday - Zone 2 or Rest Day

Wednesday - Full Body Lifting

Thursday - Zone 2 or Rest Day

Friday - Full Body Lifting

Saturday - Low Intensity Single Joint Lifting (think heavy doses of arm training 💪🏼💪🏼)

Sunday - Off

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So, with the above plan you have the potential of 2-3 days fully off with the option to do some zone 2 cardio if you have the ability.

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As most of us are busy, 6 days of working out is challenging. I rarely get to those 6 days myself.

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But, the important thing to remember is the body needs rest and without it, you'll have a hard time seeing the adaptations you're chasing.

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Let me know if you've ever tried Zone 2 cardio and what your thoughts are. The first few times I did it, I hated it, but now I just throw on a podcast or watch a YouTube video and I'm all good.

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Until Next Time!

Nick