 | | In today's edition, Joe shares: - Your New Weekend Workout
- The Limits of Self-Care
- Why Your Identity Matters
| | | ZONE IN ON THE "SIXTH DAY" | You don't need to go all-out every time to achieve remarkable fitness.
Contrary to the advice of some fitness experts, peak performance doesn't require always pushing your body to its limits. In fact, science reveals that many elite athletes spend about 85% of their training time at a conversational pace.
After more than 40 years of personal experience, I've discovered three essentials to fitness success: consistency, long Zone 2 training (more about that below), and what we, at Spartan, call the "Sixth Day."
These principles, often overlooked, hold the key to unlocking your full potential.
1. The Power of Consistency
Consistency is the unsung hero of fitness. It's not about grinding yourself down every day or chasing the latest workout trends. It's about never missing a workout and steadily improving over time. The real magic happens with sustained effort.
2. The "Sixth Day"
At Spartan, we've harnessed the power of the "Sixth Day" to take our fitness to new heights. This is the one day a week when you challenge your physical and mental limits, training longer under load and with minimal fuel. It's a day where you reveal your true capabilities.
3. Zone Training
Zone training has created a buzz in the fitness world, and it's simpler than you think. Essentially, it's about varying the intensity of your workouts to optimize your conditioning. It's a smart way to break through plateaus that could be holding you back from your best.
Here's my approach:
A few times a week, I incorporate High-Intensity Interval Training (HIIT) into my workout, typically at the end. It could be an all-out sprint to finish a run, a session on the fan bike, or an intense burpee blast.
Each 45-minute workout begins with a gentle warm-up in Zone 1 (very light, 50-60% of your maximum heart rate) and Zone 2 (light, 60-70%), followed by Zone 3 (moderate, 70-80%), Zone 4 (hard, 80-90%), and even Zone 5 (maximum, 90-100%). HIIT significantly elevates my heart rate, enhancing cardiovascular fitness and burning carbohydrates for fuel.
But in the last few years, I've been dedicating more of my training days exclusively to Zone 2, particularly on "The Sixth Day," usually Saturday mornings, where I sustain my effort for one to three hours while predominantly burning fat for energy.
The combination of HIIT and Zone 2 training days works wonders for me. A recent fitness test administered by a Tour de France scientist confirmed that my fitness levels are exceptional, even for an experienced Spartan.
Furthermore, research from 2014 has shown that endurance athletes achieve substantial gains in VO2 Max, a crucial fitness marker, by combining Zone 2 training with HIIT in higher intensity zones.
Intrigued? Here's how you can harness the power of Zone 2 to maximize your "Sixth Day":
- Start Early: Kick off your "Sixth Day" workout first thing in the morning to ensure you have ample time to focus before the day gets busy.
- Get Outside: Research shows that exercising in nature can alleviate anxiety and depression while boosting mood. The diverse terrain challenges your balance, and tackling hills builds strength and stamina
- Grab a Buddy: Working out with a friend has been proven to enhance your mood, making your fitness journey more enjoyable.
- Zone In: During your "Sixth Day" training, stick exclusively to Zone 2. You don't need a heart rate monitor; simply maintain a pace that allows for a conversation. This will keep you between 60 to 70 percent of your maximum heart rate, the sweet spot for Zone 2.
- Breathe Right: Prioritize nasal breathing, which helps filter, humidify, and warm incoming air, supporting overall respiratory and cardiovascular health.
- Go Long: Begin with a 45-minute session and gradually extend your training to two to three hours, whether it's running, hiking, rucking, cycling, or mountain biking. If you're confined indoors, consider a Peloton or rowing machine, or opt for a 90-minute hot yoga class.
If you're looking to add a challenge, wear a weighted vest or carry something heavy, like a chain or kettlebells.
In a world that often fixates on intensity and quick results, it's easy to forget the power of consistent, balanced training.
Zone 2 workouts may not be attention-grabbing, but they are the key to unlocking your full fitness potential.
Embrace the "Sixth Day" mindset, train intelligently, and prepare to achieve remarkable results that will get you in the best shape of your life.
Here's to The Hard Way!
Joe | | | They Said It | | "A big misconception is that you need to be motivated to get started. You don't. Research shows motivation follows action, not the other way around. You don't need to feel good to get going; you need to get going to give yourself a chance at feeling good." | | --Brad Stulberg | | | (UN)POPULAR OPINION | I'm all for self-care, making sure you're meeting the human need for physical and mental rejuvenation. But I think too many people use it as an excuse to procrastinate.
Sometimes the best self-care is to do the very thing you've been avoiding, to suffer discomfort, and to get an item off of your to-do list.
Here's the fundamental question we all must answer: Are you someone who meets your obligations and challenges head-on? Or are you constantly making excuses? It's only through our actions that we become who we want to be. | | | You Ask, Joe Answers | Q: Hi Joe, I'm 51, and live a sedentary life. I had double bypass surgery last year and a hip replacement this summer. I'm tired of being out of shape, feeling unhealthy, and eating like crap. How can I get started?
- Chris H., Nashville, TN
A: Hey Chris, the first step is to want to change, and you do, so now let's take the next step. Get up every morning in time to take a 20-minute walk. In two weeks, make it 30, and work your way up to an hour. To clean up your diet, eat nothing but whole foods. Fruit for breakfast, then salads with protein for lunch and dinner. No alcohol or sweets. Or follow these rules. You'll feel like a new man in one month, and from there you can keep going. Keep me posted!
Aroo!
Question for Joe? Want to tell him what you think of The Hard Way? Email him at thehardway@spartan.com. | | | | The Hard Way Podcast | | | "The idea of identity is everything. Your sense of self is going to be how you show up. If you can get clarity on who you are at your best, and then repeatedly act like that version of you, then you are more likely to show up heroically."
–Brian Johnson, CEO and Founder of Heroic | | | | | | Was this email forwarded to you? Sign up here. | | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | | |
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