Ok,
taking 10,000 steps a day, while walking at a medium/brisk pace of 100 steps a
minute or 2.8 mph (4.5 kph) is the MINIMUM that we need to do to manage our
hunter gatherer inheritance wisely. But is
there more to it than that? Well, yes,
yes there is!
Our
hunter gatherer ancestors lead active, busy lives. In fact, their whole existence was a cross-training program of low intensity steady state (LISS) cardio
training program involving long sustained bouts of continuous exercise at a low
or slow-paced days, mixed with hunting days resembling high intensity interval
training (HIIT), followed by rest days.
According
to Ken Hill, an anthropologist, the modern Ache, who are hunter gatherers living
in Paraguay, do “moderate days most of the time, and sometimes really hard
days usually followed by a very easy day”.
Our ancestors’ daily life
was all the exercise they needed, but that just isn’t the case anymore, so what
can we do today?
First
develop a cross training exercise plan with a mix of high intensity interval
training and low intensity steady state exercise.
According
to the Norwegian University of Science and Technology, HERE, and other sources, one session of
interval training each week is enough to maintain your current fitness, and beginners
and newcomers should start with just one session per week. One or two interval training sessions per
week is required to improve your physical fitness. Even elite athletes won't do more than three
interval training sessions per week, and of the three, at least one, will be at
slightly lower intensity. And remember you
must always take a day's break in between sessions, no back-to-back interval
workouts.
Second, after you have
developed an exercise plan, get your doctor’s approval before you start. Alternatively, you could ask your doctor for
an exercise plan to start with, but any case always check with your doctor
before starting any exercise program!
So, start a cross-training
program today consisting of low intensity steady state (LISS) cardio training days,
mixed with high intensity interval training (HIIT), and get fit like Great
Grandad, 84,000 generations ago!
Don’t forget to come back next week and read “Getting Paleo Fit...Start
Exercise Program Now!©”, where we will explore a plan to get paleo fit!
I
hope that you continue to enjoy The Woodsman’s Journal Online and look for me
on YouTube at BandanaMan Productions for other related videos, HERE. Don’t forget to follow me on both The
Woodsman’s Journal Online, HERE,
and subscribe to BandanaMan Productions on YouTube. If you have questions, as always, feel free
to leave a comment on either site. I
announce new articles on Facebook at Eric Reynolds, on Instagram at
bandanamanaproductions, and on VK at Eric Reynolds, so watch for me.
That
is all for now, and as always, until next time, Happy Trails!
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