Every workout must be an EPIC. It should give you a feeling of accomplishment, of something worthwhile has been done. So, let’s take a quick look at the components of my EPIC (Endurance, Power, Intensity & Core) workout:

E: ENDURANCE

One of the key objectives of a workout should be to make our cardiovascular system stronger. The stronger your heart and lungs, the higher will be your energy levels and the better your bodies’ ability to deal with diseases, starting from the complex Covid to the humble common cold. Endurance training strengthens this system.

It is recommended that you do 150 minutes of endurance training per week. This includes walking, running, HIIT, kickboxing or any other form of training that exercises your heart and lungs. It is better to gradually increase your stamina with low intensity training rather than attempting a high intensity workout straight away. As I often say, small steps lead to achievable goals.

P: POWER

Power is our ability to perform movement repetitions against light to moderate resistance as fast as we can. Not only is it great for fat burn, but it also increases muscular endurance. Having adequate power and muscular endurance is an essential part of our activities of daily living. Fit muscles make it possible to do everything from carrying heavy groceries to moving furniture around or jumping off a curb.

We can start building our power and muscular stamina through simple bodyweight exercises such as squats, push-ups and lunges. If a chin-up bar is available, then dead hangs or pull-ups are also great exercises for developing power. Concentrate on higher repetitions and good posture.

I: INTENSITY

Our workout should be at an intensity level that is sustainable. Very high intensity would lead to muscle fatigue and soreness. The feeling of discomfort and pain associated with high intensity training may result in developing a mental block against exercise.

So, start off at a low intensity. Gradually build up the intensity of the workout with time as your body grows stronger. Patient and slow build up will substantially improve your chances of adhering to your exercise programme in the long run.

Typically target 12 to 15 reps of exercise with 2 to 3 sets of each exercise to start off. For cardio training, target 30 minutes of low intensity running or walk-run interval training.

C: CORE

Our core is essentially our deep muscles that support our spinal cord. A strong core aids in balance, posture, mobility and endurance in the muscles of the shoulders, hips and trunk. Needless to say, core training is a vital part of our EPIC workout.

To start off with training your core, perform front planks, side planks and reverse planks, holding each position for up to 1 minute.

Now that we have our EPIC framework, you can start designing your workout!

The writer, a martial arts and fitness coach, is the founder of Mike’s Martial Arts, a Calcutta-based martial arts and advanced functional fitness studio. Contact: mayukhpb@yahoo.co.in