Protein
Spread protein across the day. Total daily needs depend on body weight, training load and energy intake.
Master the movement
Cardio
Build heart and lung fitness with a sustainable mix of easy aerobic work and limited harder intervals. Increase weekly duration gradually.
See exercises↓
5 foundational exercises
QUALITY REPS. SMART PROGRESS.
01
Exercise
Brisk Walking
Main target
Aerobic base
Coaching cue
20–40 min02Walk at a pace where conversation is possible but purposeful.
Exercise
Cycling
Main target
Endurance, legs
Coaching cue
20–45 min03Set the seat for a slight knee bend and keep cadence smooth.
Exercise
Jump Rope
Main target
Coordination, conditioning
Coaching cue
6–10 × 30 sec04Stay light on the feet and begin with short rounds.
Exercise
Rowing Machine
Main target
Full-body cardio
Coaching cue
10–25 min05Drive with legs, then finish with the arms; reverse smoothly.
Exercise
Controlled Intervals
Main target
Work capacity
Coaching cue
5–8 roundsAlternate one hard minute with two easy minutes; stop if symptoms are unusual.
Safety: Stop for pain, dizziness, chest pain or unusual breathlessness. Seek qualified assessment for new or persistent symptoms.
Recovery essentials
FOOD FIRST. SUPPLEMENTS SECOND.
Carbs + fluids
Carbohydrate supports glycogen replacement; adjust fluids and electrolytes for sweat loss and climate.
Vitamin D
Adequate status supports muscle and bone health, but supplements do not guarantee recovery when deficiency is absent. Avoid high doses without testing and advice.
Vitamins C & E
Prefer fruit, vegetables, nuts and seeds. High-dose antioxidant supplements can blunt some beneficial training adaptations.
Omega-3 (not a vitamin)
Fish, walnuts and seeds can support a healthy dietary pattern. Do not self-treat inflammation or pain with supplements.
Sleep + rest
Consistent sleep, rest days and gradual training load are more foundational than any vitamin.
Now fuel the work