NEWSLETTER JANUARY 29 2025
January 28, 20024 | No 374
GILAD'S NEWSLETTER
Thank you for reading our Newsletter.
As we embark on this fitness journey together, remember that the road to wellness is paved with small, consistent steps rather than giant leaps; embrace the power of community, where shared experiences uplift us, and motivation is contagious, giving you the strength to push through those challenging moments, so let’s celebrate each victory, no matter how small, and create a vibrant and fulfilling lifestyle that resonates with your goals and aspirations.
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Ask Gilad
"I read about the importance of intensity when you workout, I have a hard time with that. Does it mean my workouts are less effective "
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Great question! This is one of my favorite topics.
Consistency Over Intensity is a fundamental principle in fitness that emphasizes the importance of regular, sustained effort over sporadic bursts of high-intensity workouts. This approach is particularly relevant as we age and our bodies require more balanced, sustainable fitness routines.
The Power of Consistency
Long-term Benefits Consistent exercise leads to lasting results and sustainable progress. By maintaining a regular workout routine, individuals can:
- Build and maintain muscle mass
- Improve cardiovascular health
- Enhance flexibility and mobility
- Achieve and maintain a healthy weight
Habit Formation Consistency helps transform exercise from a conscious effort into an automatic and enjoyable part of daily life. This habit formation is crucial for long-term success in fitness goals.
My Philosophy on Consistency
I always emphasize the importance of consistency in my approach to fitness: "As we age, consistency becomes way more important than intensity." This philosophy reflects the understanding that as we get older, our bodies require a more balanced and sustainable approach to fitness. I advocates for:
- Sustainability in fitness routines
- Setting realistic goals
- Maintaining consistency in workouts2
Balancing Intensity and Consistency
While consistency is key, it doesn't mean completely abandoning intensity. The key is finding the right balance:
- Most workouts should be in the 6/10 to 8/10 range of intensity
- Include active recovery days at a 4/10 intensity level
- Reserve maximum effort (10/10) for specific training purposes or competitions
Practical Applications
Flexible Approach
Consistency doesn't mean rigid adherence to a specific routine. It's about regular engagement in physical activity, even if the duration or type of exercise varies.
Cross-Training
Incorporating variety through cross-training can help maintain consistency by preventing boredom and reducing the risk of overuse injuries.
Gradual Progression
Start with achievable goals and gradually increase the duration, frequency, or intensity of workouts over time. By prioritizing consistency over intensity, individuals can build a sustainable fitness routine that leads to long-term health benefits and continued progress in their fitness journey.
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THINGS WE FIND INTERESTING
We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.
Myth busted: Healthy habits take longer than 21 days to set in
New research from the University of South Australia challenges the common belief that it takes 21 days to form a healthy habit. According to the study, habit formation typically begins within about two months (median of 59-66 days) but can take up to 335 days to fully establish1. This finding is based on the first systematic review of its kind, involving over 2,600 participants. Key points from the article include:
- Habit formation is variable, ranging from 4 days to nearly a year.
- Factors influencing successful habit formation include frequency, timing, and enjoyment of the new activity.
- Morning routines and enjoyable activities are more likely to become habits.
- Planning and intention play crucial roles in solidifying new habits.
The research also highlights the importance of persistence in forming healthy habits, especially given the high rates of chronic diseases in Australia that could be prevented by lifestyle changes. The study's findings could inform public health initiatives and personalized programs to support sustained behavior change.
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