The ‘perfect’ workout routine according to a doctor – and the cardio that burns more calories than running (and is easier on your joints)
Attending yoga classes several times per week has been the fashionable approach to exercise for women for decades – but it may not be beneficial in the long-term.
Dr Zac Turner, a preventative health and wellness specialist from Sydney has shared what he considers to be his ‘ideal’ workout routine.
And repeating the same activity over and over is a big no-no.
He instead recommends a mix of exercises throughout the week and advises against focusing on one kind of movement – such as yoga – because this will result in limited health benefits.
‘I have patients who do five yoga classes a week – but life is full of many different challenges,’ Dr Turner said.
‘While yoga is great in a lot of ways, it’s not going to give you the things you need for cardiovascular support. Even while it reduces stress and cortisol, it’s not going to build up a lot of the things you need for Alzheimer’s prevention and dementia prevention like lactic acid.’
The secret to a successful week of exercise is variety, and Dr Turner suggests four key components: yoga, weights, cardio, and Pilates.
‘The biggest mistake people make is not having a variety of exercises. People go and do weights but avoid yoga because they want muscles. Yoga is important not only to be stretchy, but to have strong bones. And going for walks is really good, but it’s not going to help your upper body strength or bone strength long-term.’
Dr Zac Turner, a preventative health and wellness specialist, has shared what he considers to be his ‘ideal’ workout routine – and repeating the same activity over and over is a big no-no
Assuming you have one hour of free time per day to exercise, Dr Turner says you should do ‘15 minutes of Pilates and stretching to get your body warm, followed by 15 minutes of cardio for heart health, then 15 minutes of weights for bone strength.
‘I recommend finishing off with 15 minutes of yoga for meditation.’
While many choose running as their go-to cardio, there isn’t a one-size-fits-all approach to this form of exercise – especially for people with more limited mobility.
‘People always think of running, but it’s not an option for many. There are many other low-impact things you can do to do easier on your hips and knees.’
Dr Turner is a big advocate of rowing, which in addition to being ‘easier on your hips and knees’, also happens to be ‘probably the best all-round cardio exercise’.
Five to 10 minutes on a rowing machine can be equivalent to between 20 and 30 minutes of running, for example.
Dr Turner is also says you should reframe how you start your day: ‘It’s less about getting nutrients and more about clearing out toxins when you first wake up in the morning.
‘Wake up, drink 500ml of water, and avoid calories for the next hour. No fats, sugar, or protein. Try and have green tea or herbal tea, or two shots of coffee.
‘If you can get some early morning sunshine, that’s even better. The wavelength at around 8am is really important for enabling you to absorb Vitamin D in the middle of the day.
‘Sunshine also regulates your pineal gland and sleep cycles.’
Dr Turner attends a Pilates or yoga class on Monday, Tuesday and Wednesday mornings, but he makes sure to incorporate more strenuous strength workouts into his week, too (stock image)
How should you structure your workouts throughout the week?
As for his own weekly routine, Dr Turner does Pilates or yoga on Monday, Tuesday and Wednesday mornings, which he follows up with something more intense.
‘Then I go into a bit of a bigger cardio or weight session,’ he said. ‘I like doing a kickboxing or boxing class because it’s really good for brain health.
‘Alternate between what you’re after – don’t burn yourself out. It’s not about pushing to extremes every day of the week – it’s also about having lighter days and rest days.’
On Thursdays, Dr Zac focuses on his upper body strength by doing bench presses, shoulder exercises and bicep curls.
He recommends ending the week on a Friday with a high-intensity interval training (HIIT) workout.
‘I also get in the pool on Friday or get some more rowing in,’ he said. ‘I also interchange that with a sauna or ice bath.’
On Saturdays, Dr Turner has more time on his hands and gets in a longer workout, but he recommends resting on Sunday and getting to bed early.
This helps with starting off your week well-rested and in a positive mood.
Five to 10 minutes on a rowing machine can be equivalent to between 20 and 30 minutes of running, making it the best form of cardio exercise, according to Dr Turner (stock image)
In addition to this weekly routine, Dr Turner recommends everyone make several small lifestyle changes to be more active, known as incidental exercise.
‘I attempt to always take stairs and avoid escalators,’ he said, by way of an example.
‘One of the biggest setbacks is sitting for a long time – so people should change up their office ergonomics to have standing desks and walking pads.
‘I always tell patients to plan their phone call times for when they need to take a walk outside. Everyone should get up and move around at least every half-hour.’
