It’s a busy week for us Health Heads. We are racing this weekend at the Yudalsan Marathon, in Mokpo, Korea. Catherine is running the 10km and Steve is running the half marathon. If you want to read about our journey to the start line, check out or weekly training diaries. The thing we love about running is it’s simplicity. Wherever you are in the world, you can strap up your laces and head out the door for a run. In this post we are going to explore the KISS principle, that guides all of our training. KISS stands for Keep It Simple Stupid.
KISS for workouts
It’s almost impossible these days to decipher between clickbait articles and actual proven scientific research. From magazines advertising “How to get a beach body in 6 weeks” to “How to lose 10lbs fast,” articles with solid, reliable information are hard to find. The truth is, most people in the gym haven’t a clue what their goal is for the workout, or why they’re performing a particular exercise.
Here’s where KISS comes in. We are huge belivers in KISS for exercise programming. Why overcomplicate things? Isn’t it better to have more control over your workouts, and reduce your likelyhood of “winging” a workout?
Here are some things to KISS for your next workout:
1- Always balance your exercises: push and pull, squat and lunge, abs and lower back etc. This will ensure there are no muscles that are dominant or weaker. A balanced workout = a balanced body!
2- Choose 5-6 exercises and repeat them for 6-8 weeks of a training cycle. This will force you to focus on good form and track the weights lifted.
3- Increase the number of reps – increase the weight lifted – decrease the recovery intervals. Choose only 1 per week to ensure your get stronger without the risk of injury. Same goes for running, increase the duration of runs or hills etc. It’s the consistent smart effort that will yield the best results.
4- Choose the days you want to exercise and stick to it. If you can do 3 days a week consistently, stick with it and then add in another day after 4-6 weeks if you feel like it.
5- All the major lifts have dozens of variations, KISS and avoid a fancy looking or difficult looking exercise… chances are it works the same muscles as the original. Keep it simple!
Follow the above principles and you will be well on your way to a great training plan. Being happy and confident in your training plan is everything. At the end of the day, it has to be a lifestyle to work for you long term. Find what form of fitness you enjoy doing, whether it be running or swimming or cycling or anything that gets you moving. Find the exercises in the gym that you enjoy, and then follow the above principles to guide you.
We’re passionate about practising what we preach and keeping things simple and effective.
Thanks a lot for reading, if you have any questions or comments, we’d love to hear from you.
Until next time,
Stephen and Catherine,
The Health Heads