Kelsy:
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this is going to be your ultimate cheat sheet for how
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to improve all aspects of your
muscular and cardiovascular fitness.
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So let's get hotter and smarter in five
as we come up with the ultimate toolkit.
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Ultimate guidelines for how to
improve your muscular strength, power
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hypertrophy, and endurance, and then
also your cardiovascular fitness.
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So there's a few things when it comes
to exercise that we want to improve, and
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a lot of the time I get the question,
what exercise is right for my body?
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And that completely depends.
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But we definitely wanna target these
next few systems and there's a lot of
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different ways that we can apply these
rep ranges and this guidebook to the
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different systems within our body.
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So we're gonna go over those guidelines
today and create, , like a cheat sheet
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for your muscular health and then
also for your cardiovascular health.
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So from a muscular perspective,
there's four things that
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we wanna be able to train.
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Muscular strength, muscular
endurance, muscular hypertrophy,
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and then also muscular power.
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So muscular strength is the ability to
exert maximal force for one repetition.
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And the rep ranges for this are
eight to 12 reps, one to three sets.
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With one to two minutes of
rest for muscular endurance.
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That's our ability to repeatedly
lift a weight below our
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maximal effort multiple times.
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So I'm thinking of a silly example based
on a recent conversation, but if you
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were having to put everyone's carry on in
the overhead bin on a plane, that would
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be an example of muscular endurance.
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So in general, to train
muscular endurance, it's 10
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to 25 reps, two to four sets.
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With 30 seconds to one
minute rest in between.
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Muscular power is our ability
to exert maximal effort quickly.
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So there's now a time component to this.
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In general, we train this with three
to six repetitions, one to three
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sets with one to two minutes of rest.
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And lastly, muscular hypertrophy.
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So this is the actual increase in
the size of the muscle and that.
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Cheat sheet is eight to 12 reps,
three to six sets with one to
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two minutes rest in between.
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For our cardiovascular training, there are
three systems that we wanna train and a
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lot of them have to do with whether or not
we use oxygen for power or whether or not
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we don't use oxygen to supply our muscles.
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So the first two systems are anaerobics.
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They do not use oxygen in order to power
the motion or power the run, or power the
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swim or whatever task that you're doing.
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And then the third system is
the aerobic system, and that's
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the one that utilizes oxygen.
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So the first two systems are
all about quick bouts because we
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are not having to utilize oxygen
in order to power the movement.
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So first off, we have the A TP PC system.
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A typical training session for
this might look like a warmup
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with a five to 15 second sprint.
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Super duper quick two to five minute
recovery though, so we can utilize
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these resources really quickly, but it
takes them a longer time to recover.
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For the anaerobic glycolytic
system, this is the second anaerobic
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system that does not use oxygen.
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A typical workout might
look like a warmup.
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30 ish, second to two minute efforts with
a one to two minute recovery in between.
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And I'm picturing a run, but this can
be a swim, it can be a cycle, it can
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be a row, it can be a lot of different
things, which is why I'm giving these
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like very vague general guidelines based
on time sets and then also recovery.
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And lastly, we have the aerobic system.
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So a typical workout for this might be
a warmup, two to four minute effort.
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So longer efforts with a
one to two minute recovery.
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So this is typically
done in a one-to-one or.
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Two to one ratio.
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So a either an equal working
set to an equal resting set.
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So a two minute working set to a
two minute recovery, or a two minute
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working to a one minute recovery.
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So a lot of the times these
are harder workouts for me.
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I love the sprints.
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The A-T-P-P-C system, five
to 15 second bouts of effort.
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So that's you sprinting for 15 seconds,
recovering for two to five minutes.
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That's how you're training that system.
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The anaerobic glycolytic system,
30s work to two minute work.
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So again, a relatively short working
set with a one to two minute recovery,
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this aerobic one, a little bit longer
working sets, and usually a typical
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shorter recovery compared to what
other systems we had been training
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when it comes to cardiovascular health.
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So save this.
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I used this all throughout college to
trial and experiment different things with
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my workouts to see how my body responded.
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And, we need all of these, but
a lot of the time people ask me
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how many sets, how many reps?
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And it really truly depends on what
system you're trying to target.
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But as long as you're sprinkling in a
little bit of all of these, throughout
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your training, you are going to be doing
what we consider the right exercise.
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So now we're all a little hotter
and smarter now that we have a cheat
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book for how to actually maximize our
training and find the exercise routine
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that works the right way for our body,
while also challenging the systems we
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want in order to improve our muscular
health and our cardiovascular health.
