The human body is extremely wise, intuitive, and intelligent. It knows what to do to regenerate, heal, and cultivate well-being. Most of the time it’s actually our habits and lifestyle that get in the way of glowing physical, emotional, and mental health. So how can we work with our bodies to support it functioning at maximum capacity and efficiency?
1. Move your body at least 3 times 3 minutes daily
Daily workout to reach higher level mechanical body efficiency (MBE)
1-3 minutes starter routine
- flexibility and mobility exercises (key: push-up, squad, leg raise, sit up)
5-30 minutes daily workout
- cardio and
- HIIT High Intensity Interval Training
High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. The method is not just restricted to cardio and frequently includes weights for the short periods as well. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes as it uses the anaerobic energy systems which are typically used for short, sharp bursts. The times vary, based on a participant’s current fitness level Furthermore, traditional HIIT was designed to be no longer than 20 seconds on with no more than 10 seconds off. This would bring in the anaerobic energy system. The intensity of HIIT also depends on the duration of the session.
HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism. Compared with longer sessions typical of other regimens, HIIT may not be as effective for treating hyperlipidaemia and obesity, or improving muscle and bone mass. However, research has shown that HIIT regimens produced significant reductions in the fat mass of the whole-body in young women. Some researchers also note that HIIT requires “an extremely high level of subject motivation” and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen.
source: High-intensity interval training – Wikipedia
2. Self protection body workout at least 3 times per week
Training and being fit can improve your chances of winning whether you want to fight in the ring or just stay prepared in case of a street fight. You must first increase your muscles and strength in order to take down your opponents when training for a fight. Incorporate diverse fighting or martial arts methods into your workout so you may learn perfect forms. To keep fit, you must also alter your diet in order to obtain the most nutrients. You’ll be ready anytime a conflict happens if you practise and dedicate yourself consistently.
The 6 S of the efficient fighter. Exercises to improve the below 6 S`s
- Strength
- Speed
- Stamina (cardio)
- Skills (strikes, kicks, grappling)
- Strategy (5D plan, decide, deter, disrupt, disengage, debrief)
- Spirit
3. Take up simple breath practises and learn to meditate
Breathing is a biggie when we talk about body efficiency. Some of its benefits are: Reduce signs of physical bodily stress. Emotions and mental well-being are positively affected. Enhances mental clarity, vigour and concentration. Enhances future stress reactivity.
- every day breathing
- breathing to improve your `fight or flight response`
- type of breathing patterns (preferred into nose out to mouth)
- breath hold exercises (e.g. box breathing)
- extending breath length
- relaxing, resting and sleeping habits
- meditating
4. Focus 80% of your diet on healthy eating
- nutrition 101 (portioned Protein, Carbohydrate and Fats)
- what and how much you should eat to increase efficiency
5. Observe excesses and deficiencies in your habits, lifestyle choices
- living a well balanced life style would improve the overall body efficiency
- recognising our weaknesses and build up a new healthier habit is just a sensible thing to do