How to train the right way

Training , from a physical point of view, regularly and methodically, is very good for your health, and helps you not to waste it.

The benefits certainly affect the body, but if good physical training is complemented by a healthy diet, its positive effects will affect many areas of daily life, crucial for overall well-being: from sleep to sexual activity, from work to social relationships.

But how do you train properly? How do you achieve your physical and mental well-being goals? And how important is good training in our daily lives? Let's find out together.

Index of topics

Types of physical training

There is no single “right” way to train that works for everyone, as the choice depends on personal goals, preferences and individual physical condition.

However, we can distinguish some macro-categories of training, often complementary to each other for complete well-being:

Cardiovascular training (or aerobic): It includes activities like running, swimming, cycling, brisk walking, and rowing. This type of training improves heart and lung health, aids weight management, and increases overall endurance. A more efficient heart, for example, better supports daily activities, reducing fatigue even at work.
Strength training (or anaerobic): It includes exercises with free weights, strength machines, and bodyweight exercises (such as push-ups, pull-ups, and squats). This workout aims to increase muscle strength, lean mass, and bone density. Stronger muscles not only improve posture and prevent injury, but also contribute to a more active metabolism.
Flexibility and mobility training: Includes stretching, yoga, and Pilates. These practices improve muscle elasticity and joint mobility, helping prevent stiffness and pain and improving range of motion. Good flexibility can help reduce accumulated tension, also promoting more restful sleep.

Often, as also confirmed on the Yamamoto Nutrition blog , a balanced training program integrates elements from all these categories.

The times and the consistency

The key to achieving lasting benefits from training isn't so much extreme intensity right from the start, but consistency . Creating a sustainable routine is essential.

Training regularly, even for shorter but frequent sessions, is generally more effective than strenuous and sporadic workouts. Consistency allows the body to gradually adapt to the stimuli, improving over time. It's best to train at least twice a week.

Finding the “right time” means integrating physical activity into your weekly routine in a realistic way.

Whether it's early in the morning, during your lunch break, or in the evening, the important thing is to choose a time that you can stick with over the long term.

Regularity in training , supported by adequate nutrition, is what produces those tangible improvements in daily energy, quality of sleep and even work concentration mentioned in the introduction.

Training 15 15 15

An example of a structured approach that seeks to combine different modalities in a short amount of time is sometimes called the "15-15-15 Workout." Although it can have different interpretations, a common one involves dividing the workout into three 15-minute blocks, dedicated to different disciplines:

15 minutes of cardiovascular activity: For example, light jogging, cycling, or jumping rope.
15 minute strength training: Using weights, resistance bands or bodyweight exercises.
15 minutes of flexibility or core stability: Like stretching, basic yoga positions, pilates or exercises to strengthen the abdominals and back.

This method can be a good way for those with limited time to ensure a varied and balanced workout, covering different aspects of fitness (endurance, strength, flexibility) in a single 45-minute session.

How to improve running endurance

Improving running endurance is a common goal and requires a gradual and methodical approach. Here are some general principles:

Progressivity: Gradually increase your running distance or time. Avoid rapid increases to allow your body to adapt and reduce the risk of injury.
Constance: Running regularly, even for short distances, is more effective than doing occasional long runs.
Variation: Incorporate different workouts, such as intervals (alternating high-speed stretches with recovery) or slow long runs (running at a comfortable pace for a longer distance).
Complementary training: Integrate strength exercises, especially for the legs and core, to better support the effort of running.
Listening to the body: Don't ignore signs of excessive fatigue or pain. Rest is an integral part of recovery.

Greater cardiovascular endurance translates into more energy not only during sports, but in all daily activities.

Workout

An effective workout, regardless of the type of training chosen, should generally follow a basic structure to maximize benefits and minimize risks:

Warm-up: It usually lasts 5-10 minutes and is intended to prepare the body for exercise. It includes light aerobic activity (such as jogging in place, jumping jacks) and joint mobilization (circles of the arms, hips, and wrists). It gradually increases the heart rate and blood flow to the muscles.
Central Phase (Workout): This is the heart of your workout, where you work specifically on your goals (cardio, strength, etc.). Duration and intensity vary greatly depending on the program and your fitness level.
Cool-down: It lasts about 5-10 minutes and helps the body gradually return to a state of rest. It includes very low-intensity aerobic activity (such as slow walking) and static stretching for the main muscle groups being worked. It promotes recovery and helps reduce muscle soreness.

Following this structure helps make training safer and more efficient.

Power

As mentioned at the beginning, physical training and nutrition are two sides of the same coin for overall well-being. Proper nutrition provides the energy needed to sustain physical effort and the essential nutrients for muscle recovery and adaptation.

Carbohydrates: They're the main source of energy for workouts, especially endurance or high-intensity ones. Healthy sources include whole grains, fruits, and vegetables.
Protein: They're essential for muscle repair and growth after exercise. They're found in lean meat, fish, eggs, legumes, dairy products, and tofu.
Healthy Fats: Important for general health and certain metabolic functions. Good sources include olive oil, nuts, avocados, and fatty fish.
Hydration: Drinking adequate water before, during, and after training is crucial for performance, thermoregulation, and recovery.

A balanced diet not only supports training, but also enhances its benefits for energy, mood, sleep, and overall health. It's not about following restrictive diets, but about making conscious and sustainable choices.

The rest

Often overlooked, rest is an essential component of any effective training program. It's during rest periods that the body repairs, adapts, and grows stronger. Without adequate recovery, training can become counterproductive.

Sleep: Getting enough sleep (7-9 hours per night is generally recommended for adults) is essential for muscle recovery, hormone regulation (including those related to growth and stress), and cognitive function. Sleep deprivation can impair performance, increase the risk of injury, and negatively impact mood and the ability to manage work-related and relationship stress.
Rest days: Incorporating active rest (very light activity such as walking) or passive rest (no specific physical activity) days into your weekly routine allows your muscles to fully recover.

Listening to your body and allowing yourself the right amount of rest is just as important as the workout itself to achieve a 360-degree state of well-being.

Is too much training bad for you?

Yes, training too much or without adequate recovery can be harmful. This is called overtraining . This condition occurs when the stress imposed by training exceeds the body's ability to recover. Signs of overtraining may include:

Chronic and persistent fatigue, not relieved by rest.
Decline in athletic performance.
Increased resting heart rate.
Sleep disturbances (difficulty falling asleep, interrupted sleep).
Irritability, apathy, or mood swings.
Increased susceptibility to injury and illness.
Loss of appetite or changes in body weight.

Ignoring these signs and continuing to train intensely can lead to more serious problems and a much longer recovery. "Training the right way" also means recognizing your limits and finding a sustainable balance between effort and recovery, maximizing the benefits for physical and mental health without falling into excess.