How to be primal in the gym page

[Laurel730]

I will be going back to school soon and I will be using the gym, how could I be primal in the gym? Should I do 15 minutes cardio before weight training for half an hour? Do I stretch after cardio before weight training or after weight training? Thank you for the time

[Conner P.]

I wouldn't do more than about 5 minutes of nonspecific "cardio" (biking/running) before weight lifting. I find 5 minutes on a bike gets me pretty warmed up for lifting. Dedicate a day for HIIT sprints (again, biking or running).

[Laurel730]

I wouldn't do more than about 5 minutes of nonspecific "cardio" (biking/running) before weight lifting. I find 5 minutes on a bike gets me pretty warmed up for lifting. Dedicate a day for HIIT sprints (again, biking or running).

How long does sprinting last? For 10 minutes or less?

[js290]

Thoughts on the Paleo/Evolutionary Eating and Exercise Trends | Drew Baye's High Intensity Training

[fra0039]

Hey I can suggest you the program I am currently on and that I find really awesome, especially if you want to strenghten your core (and who does not want to...):

the New Rules of Lifting for Abs

[jfreaksho]

Have you read the PB Fitness e-book? Start there.

[Laurel730]

Sure, love to here what you do.

[achilles.kealoha]

Maintain the base principles of Primal Blueprint Fitness, and you can pretty much do anything (im using this term very lightly) that caters to your needs.


In reguards to warming up, I suggest you use a concept2 rower and find a nice and even pace, 5 min max. The rower will effectively warm up your entire body.


if its your lift heavy day, the essential exercise for building raw strength and power is the dead lift. In fact, if you want a complete beginners 'heavy lifting' workout, look into Starting Strength by Mark Rippetoe. It is, in my opinion, the mecca of heavy lifting. It will teach you the very technical details of proper weight lifting that is very essential to anyone going to a gym.


For intense days, you can't go wrong with crossfit, or develop your own workouts based on crossfit curriculum/exercises. If you are looking for effectiveness and efficiency with your workouts, I suggest utilizing a modified tabata protocol, which is what I use.

If the tabata protocol interests you, and you are JUST getting back into the gym, start with 1-2 tabata rounds, a round consisting of 8 sets, with each set being 20sec work and 10sec rest = 4-8 min of intense work. The numbers may seem small, but if done properly with high intensity, YOU WILL FEEL IT. Gradually build your way up to 4-5 tabata rounds and you will have a very intense workout within 16-20 min.

[arthurb999]

Most people want to be stronger, faster, more flexible and injury free...

Strength train
Sprint
Stretch

Mon - Strength train
Wed - Hill Sprints
Fri - Strength train
Sa or Su - Yoga

[robwa1984]

I wouldn't waste any time warming up with cardio in the gym.It uses up a proportion of the body's natural recovery reserve. Warm up on the machines specific to what your doing. shoulder press, row ect. As for stretching i dont usually bother either. I increase flexibility through doing a full range of movement with weights. Sprinting should be done on another day when you feel fresh