Saying Exercise Is A “Drug” Would be Useless If We Don’t Prescribe It Properly
Sure, we all know exercise works wonders, but how many times have we heard vague advice like, “We recommend moderate-intensity aerobic activity.” What exactly is moderate?
Imagine if doctors treated diseases like this—“Just take these pills, it’ll help.” How many a day? Before or after meals?
Thankfully, we’re rational human beings. Such vague recommendations only set us up to figure it out on our own.
Exercise isn’t just about doing something active—it’s about targeting the right areas with the right methods.
We’ve already established 2 key concepts. Now, we’re going deeper—breaking them down into their essential components:
✅ Cardiovascular Fitness: Aerobic, Anaerobic, and Steady-State Training
✅ Musculoskeletal Fitness: Hypertrophy, Power & Strength, and Flexibility & Balance
We’ll explore why each of these matters, how to measure your current level (so you know where you’re lacking), and, most importantly, how to improve them effectively.
Let’s build a smart, adaptable workout plan—one that actually works for you.
1. Aerobic Capacity
Also known as VO₂ max, is your body’s ability to take in and utilize oxygen to fuel muscles over an extended period—anywhere from 8 to 15 minutes.
As we saw previously, the higher your VO₂ max, the more oxygen your body can use, allowing you to last longer without feeling dizzy.
(a) How to Measure Your Aerobic Capacity
Use these two tests:
✅ 12-Minute Cooper Test: Cover as much distance as you can in 12 minutes, then record the distance. Type it into this calculator to find your VO₂ max.
✅ Rockport Walk Test: Walk as fast as you can for 1 mile, then record the time and heart rate. Type it into this online calculator to get your VO₂ max
If you have no pulse watch, this is how you can record your heart rate.
Once you’ve got your results, check them against a VO₂ chart to see where you stand.
(b) How to Improve Your Aerobic Capacity
You need exercises that challenge your heart, and get you gasping for air.
✅ Push your limits: Find an exercise that lets you push your heart rate to the max for 8-15 minutes straight.
✅ Short interval rests: Follow the round with a 2-4 minute rest.
✅ Whether: Running, swimming, boxing, kettlebell swings, cycling.
✅ Consistency: Aim for at least 30 minutes, several times a week.
VO₂ max training should be your priority.
It is proven to be the most effective form of cardiovascular exercise.
2. Anaerobic Capacity
Refers to your body’s ability to sustain all-out effort for short bursts—20 to 45 seconds or more—without relying on oxygen.
Instead, your muscles use stored energy for quick, intense activity.
(a) Why Anaerobic Capacity Matters
Key for strength, power, and activities that require quick bursts.
Tossing kids in the air several times counts.
Improving anaerobic capacity also boosts your overall cardiovascular fitness by increasing your lactate threshold.
That point where fatigue sets in.
(b) How to Measure Your Anaerobic Capacity
It’s pretty simple, and it’s a great way to assess your fitness level.
✅ Go all-out for 30 seconds: Get as close as you can to your maximum heart rate.
✅ Calculate your max heart rate: Subtract your age from 220. (For example: 220 – 20 years = 200 bpm)
✅ The test isn’t about reaching your max heart rate: It’s about how quickly you recover from it.
✅ Watch for recovery: You should see at least a 30 bpm drop in 1 minute after the intense burst.
If that sounds like too much work, no worries.
Try interval training instead:
✅ Alternate: 30-45 second bursts of high-intensity exercise and 1-2 minutes of active rest.
✅ Maintain the intensity: If you can’t keep up the pace in 6-10 rounds, it’s a sign your anaerobic capacity could use some work.
(c) How to Improve Your Anaerobic Capacity
Play around with interval training:
✅ High-Intensity Bursts: Push yourself for 30-45 seconds of all-out work (sprinting, cycling).
✅ Rest or Light Movement: Follow up with 1-2 minutes of rest or active recovery (light walking).
✅ Customize Your Workout: Mix in aerobic exercises or focus entirely on anaerobic activities—it’s up to you!
✅ Adjust Intensity: As your fitness improves, challenge yourself by adjusting the duration, intensity, and rest periods.
3. Steady-State Cardio
It’s the ability to sustain a moderate level of intensity more than 20 minutes without taking breaks.
(a) Why Steady-State Cardio Matters
Fantastic for building endurance, improving heart health, and is easy to scale according to your fitness level.
It’s also low-impact, making it a great option for those just starting their fitness journey.
(b) How to Measure Your Steady-State Cardio
It’s as simple as it sounds.
✅ 20-Minute Test: Perform steady-state cardio for at least 20 minutes, breathing only through your nose.
✅ Check your heart rate: It should be between 50-85% of your max heart rate.
To improve you just need to gradually increase the duration or intensity of your steady-state cardio.
1. Hypertrophy
It’s the process of increasing muscle size through resistance training.
For most, it’s about improving muscle tone rather than becoming a bodybuilder.
(a) Why Hypertrophy Matters
More muscle means better mobility, improved strength and balance, and it also helps regulate your metabolism.
(b) How to Improve Hypertrophy
It will take you a month, if consistent, to see great changes.
✅ Progressive overload: Gradually increase the volume of your workout, whether it’s the weight, reps, or sets over time.
✅ At home: Carry heavy items around and challenge yourself to do it repeatedly. Or get dumbbells.
✅ Hit the gym: If you don’t know where to start, we’ve written an article for you!
2. Power & Strength
While hypertrophy focuses on muscle size, power and strength are about how efficiently and forcefully your muscles can contract.
Power is key for explosive movements, and strength is essential for lifting heavy objects and maintaining functional movement.
(a) Why They Matter
After the age of 40, most people experience a steady annual decline in muscle function:
✅ 1% loss of muscle mass.
✅ 2-4% loss of muscle strength.
✅ 8-10% loss of muscle power.
That means by the time you hit 60, you could be operating at half the strength and power you once had!
You can slow down—if not reverse—this decline with the right training.
Strength keeps you independent; carrying heavy stuff without struggle or help.
Power keeps you agile; sprinting up the stairs, playing with dogs, or toss your grandkids in the air with ease.
(b) How to Measure Power & Strength
Strength: Maximum weight you can lift or pull one time. Test with these two:
✅ Grip Strength Test: Use a hand grip dynamometer. At least 40kg for men, 30kg for women.
✅ Dead Hang Test: Hang from a pull-up bar for 30 seconds. If not, you need to work on your strength.
Power: How much force you can generate per unit time. Try this:
✅ Broad Jump Test: Stand at a marked spot and jump forward as far as possible. Ideally, your jump distance should be close to your height.
(c) How to Improve Power & Strength
Power, strength, and hypertrophy training often overlap—that’s a good thing! But if you want to maximize your results, here’s how to fine-tune your approach:
✅ Lift heavy for strength: Heavy weights will demand low reps. Choose whatever exercise.
✅ Train explosive for power: Move weight fast with all you got. Tire flips, broad jumps, jump squats.
✅ If you prefer to mix: Let power and strength be first because they are intense. You can do hypertrophy after.
3. Flexibility & Balance
Maintaining flexibility and balance keeps your posture in check, prevents injuries, and ensures smooth, pain-free movement as you age.
(a) Why They Matter
Spinal and hip flexibility are particularly important for mobility and posture.
Balance exercises help prevent falls, which become riskier over time, and improve coordination between muscles.
(b) How to Measure Balance & Flexibility
You might know your level even before testing!
✅ Flexibility: Test with popular stretches like the hamstring stretch, shoulder reach.
✅ Balance: Stand on one leg with your arms crossed and eyes closed for 30 seconds.
(c) How to Improve Balance & Flexibility
You’re going to rely on YouTube for this one.
There are countless demonstrations for different flexibility and balance exercises.
✅ Dynamic stretching: Before workouts to prep your target muscles.
✅ Static stretching: After workouts. For both upper and lower body.
✅ Stability balls: Use a Yoga Ball or Bosu Ball. Gets easier with practice.
✅ Curb walking: Try walking on any narrow surface to strengthen stabilizing muscles.
✅ Single leg movements: Challenge yourself with tricky poses, with weights on one leg.
Putting It All Together: Workout Plan
Now that we’ve broken down the key methods of cardio and muscle, it’s time to put them into action.
Here’s how to make it happen:
✅ Assess Where You Are Now – Choose a simple test to measure your starting point, e.g. 12-Minute Cooper Test (aerobic), Dead Hang Test (strength)
✅ Plan Your Weekly Training – Incorporate at least 2 cardio methods (aerobic & anaerobic) and two muscle-focused methods (power & strength, flexibility & balance).
✅ Structure Your Training Days Wisely – Spread your workouts to optimize recovery, about 72 hours apart. e.g. if you do upper body strength training one day, focus on lower body the next, followed by cardio. This way, your upper body has time to recover before you hit it again.
✅ Use YouTube as Your Free Coach – Search for guided workouts, e.g. 1-hour full upper body hypertrophy training.
✅ Track & Adjust – Reassess progress every 4–6 weeks. Modify your routine based on what’s working and what needs improvement.
✅ Keep Learning & Experimenting – Research exercises and training methods to tailor your plan. Find what works best for your body, schedule, and goals.
Remember, your workout plan should fit the equipment and space available, your current fitness level, and what you enjoy. Consistency beats perfection every time!
Your Second Step Towards a NEWSTART
Exercise is a Forgotten Healing Promise your body is eager to embrace.
As you step into this journey (or continue on it), your body will thank you.
With consistency and dedication, you’ll not only feel good but move better and look great too.
You can’t skip the looking good part!
Your body craves movement, and once you commit, the rewards are limitless.
It’s not just about weight loss or muscle gain—it’s about feeling vibrant, strong, and ready to take on anything life throws your way.
