Endurance Training – Philosophy

Endurance training is critical for overall health and fitness. It keeps the heart, lungs, and circulatory system healthy and improves overall fitness, which can reduce the risk of many diseases such as diabetes, heart disease, and stroke[1].

Endurance sports create a stronger, healthier body by adapting muscles, the cardiovascular system, bones, joints, and lungs to the new task[2]. Endurance exercise training has many positive effects on health including improved metabolism, reduction of cardiovascular risk, and reduced all-cause mortality[3]. And endurance training is effective at improving the heart’s ability to pump oxygenated blood and reducing the risk of cardiovascular disease. It also reduces symptoms of depression and anxiety while improving cognitive function[4][5].

But what is frequently overlooked is the value that endurance training has on the mind. If you have followed this site for any length of time, you know we hammer the relationship between physical fitness and mental fitness. The two are not the same, but they overlap significantly. And improvements in one area have spillover effects that improve the other area as well.

All training is training of the mind.

Everything we engage in has the opportunity to make our minds better. But only physical training can bring all the health benefits that physical training can. And in very few other activities can you find something physical that profoundly benefits the mind.

endurance training
One of the main values of endurance training is the development of mental toughness.

Endurance training can help develop mental toughness by teaching us to push through physical fatigue and pain, building our capacity to tolerate discomfort and overcome adversity[1]. Allow though it is not a perfect match, there is still a large amount of carryover.

There are few more valuable skills to develop than toughness of the mind. It is a way to callous yourself from the difficulty of the world. If you cannot avoid difficulty, the next best thing is to make yourself immune to it. And any activity that can thicken those callouses of the mind will serve you for years to come.

You live in a world of people who have weak minds and weak bodies. They have not begun to even improve one of them! It’s difficult to begin that process, that is critical.

Long training runs or rides can help train the mind for the monotony of an endurance event[2]. Mental toughness is the ability to deal with difficult situations and to pivot and be flexible in the face of adversity[3][4][5]. Endurance athletes should work on their mental skills to produce consistently high levels of performance despite everyday challenges and significant adversity[5]. Therefore, endurance training can help individuals develop mental toughness by building physical resilience and teaching them to cope with difficult situations.

Another value of endurance training is the development of discipline.

Endurance training requires a consistent effort over a period of time. This consistency can help to develop discipline, which can be applied to other areas of life. Much of what you want to achieve requires effort concentrated over time. If you can develop discipline through endurance, you are much more likely to have success in other areas of your life. This is another example of the spillover effect of training.

Endurance training can help develop discipline by teaching individuals to push through physical fatigue and pain, building their capacity to tolerate discomfort and overcome adversity[1].

Endurance requires a high level of discipline to maintain a consistent training schedule and to push oneself to complete long and challenging training[2]. Through regular practice, we can learn to develop the discipline needed to maintain a consistent training regimen and to push ourselves to achieve our goals[1].

Endurance also requires mental discipline to maintain focus and motivation during long and monotonous workouts[3]. Therefore, endurance training can help individuals develop discipline by teaching them to push through physical fatigue and pain, maintain a consistent training regimen, and develop the mental discipline to maintain focus and motivation during monotonous training.

In addition to these values, endurance training can also have physical benefits.

It can help to improve cardiovascular health, reduce the risk of chronic diseases such as diabetes and heart disease, and improve overall fitness levels. Endurance training can also help to improve muscular endurance, which can make everyday activities easier and reduce the risk of injury.

There have been several studies that support the benefits of endurance training. One study published in the Journal of Sport and Exercise Psychology found that endurance training can help to improve mental toughness and resilience in athletes (Connaughton et al., 2010).

Another study published in the Journal of Strength and Conditioning Research found that endurance training can help to improve muscular endurance and reduce the risk of injury in individuals (Schoenfeld et al., 2017).

With that in mind, in the future, we will talk about how to start endurance training and get your life in order starting with your fitness.


References:
Connaughton, D., Wadey, R., Hanton, S., & Jones, G. (2010). The development and maintenance of mental toughness: Perceptions of elite performers. Journal of Sport and Exercise Psychology, 32(5), 682-704.

Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523.

Is Marriage Dangerous for Christian Men?

Marriage carries inherent risks, even for modern Christian men. There is the risk to his wealth. A woman can divorce him [and in the modern day she can do so for no reason] and rob him of his earnings for years to come. This is called alimony.

Modern divorce favors the woman. Why should we be surprised that people do things they are incentivized to do? When women are incentivized by the government to divorce their husbands and to be single mothers, we should not be surprised when they do so.

Another risk involves the permanence of marriage. There is no getting out. It is a permanent contract. The problem is not the fact that it is a permanent commitment, the problem is that this commitment puts both men and women at risk.

Men are put in a position of having only one source of potential sexual intimacy that they can have while remaining obedient to God. No porn or other women are allowed. This gives the woman extraordinary power. She has authority over all the access a man has to his only option of sexuality.

Of course, God knows this outlines a principle of mutual authority over one another’s bodies in marriage.

Now concerning the things of which you wrote to me:

It is good for a man not to touch a woman. 2 Nevertheless, because of sexual immorality, let each man have his own wife, and let each woman have her own husband. 3 Let the husband render to his wife the affection due her, and likewise also the wife to her husband. 4 The wife does not have authority over her own body, but the husband does. And likewise the husband does not have authority over his own body, but the wife does. 5 Do not deprive one another except with consent for a time, that you may give yourselves to fasting and prayer; and come together again so that Satan does not tempt you because of your lack of self-control.

1 Corinthians 7:1-5

But just because the command exists has little bearing on the inherent risk built into the power dynamic of marriage. We disobey commandments all the time. So the simple fact that a command exists does not mean people will live in accordance with it.

Based on this passage, neither partner in marriage is allowed to sexually deprive the other. Nonetheless, what is one of the most common complaints of men in marriage? It is generally about sexual frequency, quality, or some other component of sexuality. Now it is the husband’s responsibility to max out his own sexual market value as much as he can, but the power of sexual access remains with the woman.

And because she has that power, she has the ability to singlehandedly shut off a man’s only access to biblically supported sexual gratification. This makes marriage a great risk to a man’s sexual access.

I. Examining Scriptural Perspectives:

A. Jesus’ Teachings on Marriage:

3 The Pharisees also came to Him, testing Him, and saying to Him, “Is it lawful for a man to divorce his wife for just any reason?”

4 And He answered and said to them, “Have you not read that He who [a]made them at the beginning ‘made them male and female,’ 5 and said, ‘For this reason a man shall leave his father and mother and be joined to his wife, and the two shall become one flesh’? 6 So then, they are no longer two but one flesh. Therefore what God has joined together, let not man separate.”

7 They said to Him, “Why then did Moses command to give a certificate of divorce, and to put her away?”

8 He said to them, “Moses, because of the hardness of your hearts, permitted you to divorce your wives, but from the beginning it was not so. 9 And I say to you, whoever divorces his wife, except for [b]sexual immorality, and marries another, commits adultery; and whoever marries her who is divorced commits adultery.”

10 His disciples said to Him, “If such is the case of the man with his wife, it is better not to marry.”

Jesus Teaches on Celibacy

11 But He said to them, “All cannot accept this saying, but only those to whom it has been given: 12 For there are [c]eunuchs who were born thus from their mother’s womb, and there are eunuchs who were made eunuchs by men, and there are eunuchs who have made themselves eunuchs for the kingdom of heaven’s sake. He who is able to accept it, let him accept it.”

Matthew 19:3-11

Jesus and the apostles discuss marriage as a challenging and demanding commitment.

The Bible has clear and concise teachings on marriage, divorce, and remarriage. It is only mankind who has perverted and twisted these teachings to accommodate his personal desires.

The above passage gives the guidelines for a marriage.

  1. Marriage is between one man and one woman.
  2. It is not lawful for a man to divorce his wife for any reason.
  3. The only reason that a man or woman can divorce their husband or wife is because one party had sex with someone else [fornication/adultery].
  4. A man or woman can remarry if their spouse dies.
It does not simpler than this teaching, but people live as if biblically approved marriage is not a requirement for godly living.

At the end of Christ’s speech on marriage, the apostles came to a logical conclusion: marriage no longer sounds like a good deal for us compared to what we thought it was before.

Marriage sounded okay to them until they learned that Christ’s teaching made marriage permanent.

So the apostles then further deduced that it would be better for a man not to marry at all.

That is quite an interesting conclusion.

Is it rational? I believe it makes rational sense. It is difficult to argue with the logic of the apostles.

Once they heard Christ’s teaching they performed a quick cost-benefit analysis of marriage and determined that marriage was not worth the risk and the cost.

What is even more interesting is Christ’s response to the apostle’s deduction.

Christ doubles down on the teaching and tells the disciples that not everyone can accept the teachings of marriage and some go down the path of the eunuch. He does not argue with them or say they misunderstood Him. Rather he explains the practical ways a Christian man can live without being married.

B. Understanding the Concept of Eunuchs

A eunuch is a person who literally has his genitals removed. Some also argue that the term “eunuch” could be a figure of speech for someone who voluntarily denies himself the opportunity for marriage in favor of serving the kingdom without the removal of the genitals.

So Christ’s response to His apostles’ deduction that “A man is better off if he does not get married” is to educate them on the ways that some men go about living that way.

Christ was not teaching that we should never get married, but to rather be wise and discerning when making that decision.
marriage

II. Acknowledging Statistical Realities About Marriage

A. Applying Real-World Statistics:

There are inherent risks to marriage for men. You have to consider them practically. These risk-based stats change from year to year. Look them up to see what they are now, as they will not be included here.

1. Financial risks

  • Division of assets and potential loss of wealth in case of divorce. Get divorced, lose your stuff – even if that divorce is based on the emotional whim of the woman who has no legitimate reason for the divorce.
  • Potential alimony payments or financial support obligations.
  • Joint liabilities and debts accumulated during the marriage. Feminine-centric society expects a “good man” to marry a woman and take care of her student loan debt for her psychology degree while she stays at home without any kids and runs MLMs online.
  • Changes in financial goals and priorities due to shared expenses and responsibilities. A man has to get used to providing for two. Whatever his dreams were for life, many of them get sacrificed to the altar of “being a good man”. Make sure marriage is worth that sacrifice because it is a steep one.

2. Career risks

  • Potential disruptions to career progression due to family commitments. Many men, especially in religion, are expected to make career decisions while thinking about their families first. I would argue there is no better way to guarantee misery for a man than for him to manipulate and contort himself based on the wants and expectations of others, even if those others are his own family.
  • Balancing work and family responsibilities, which may require adjustments or compromises. Marriage can be a blessing but understand that it will come at the cost of much of your personal time.
  • Relocation or changes in job/school prospects due to the spouse’s career or family needs. How many men have followed the “girl of their dreams” to a college, to a college major and eventual career that does not fit them and is unsatisfying to them? But they believe if they just meet all of a woman’s qualifications for them, they will earn her intimacy. These men are confused about what a woman finds arousing. Desire cannot be negotiated. No amount of placating will make a woman burn with desire for her husband. A man risks lifelong contentment in a career that fits his skill, inclination, and enjoyment for the sake of a woman. That is a massive risk.

3. Emotional risks

  • Relationship challenges, conflicts, and potential emotional distress. If you hear anything from married Christian men, it’s that “marriage is work” or “marriage is hard“. You hear those statements more often than anything else regarding marriage. So as a result they should stick out in your mind. But a second effect is that we take the statement less seriously because we’ve heard it a thousand times. It’s true though. There are many hard things in life. Each person has to decide for themselves if the reward is worth the difficulty. The same applies to marriage. Decide if the difficulty is worth the reward.
  • Changes in personal freedom and autonomy. One of the best parts of early college for me was not having to ask anyone if I could do something or tell anyone what I was doing. I came and went as I pleased. In marriage, you cannot always do that. I don’t ask for permission since I’m the source of authority in marriage right below God, but I do inform my wife about what I’m doing so she doesn’t worry. This is not a problem, but it is another thing to think about. And inconvenience where one did not exist before.
  • Emotional stress associated with maintaining a healthy and fulfilling relationship. Many people suffer emotionally because they worry about their families. Maybe this is a “good worry”, but it is still a worry – an uncomfortable sensation. It is something that comes as a cost of marriage.

4. Lifestyle risks

  • Adjusting to shared living arrangements, household responsibilities, and potential conflicts over decision-making. Whether married or not, living with other people is no joke. There will absolutely be difficulties and inconveniences. From simple annoyances concerning people not washing their clothes or dishes, to bigger ones like people’s animals damaging household appliances. It is challenging to live with others. If you are going to do so, the reward has to be worth it. For roommates, the reward for putting up with each other is a cheaper living situation – as rent and utilities are split between tenants. This makes the trade worth it for many people. For marriage, there are also rewards, but they come at costs. Nothing is free. Consider if the reward is worth it.
  • Changes in personal routines, hobbies, and social life due to marriage commitments. You will not be able to live as a married man in exactly the same way you lived as a single man.
  • The need for compromise and negotiation in various aspects of life, including leisure activities, financial decisions, and long-term goals.
B. The Church and Human Nature:

We continue to make comments about human nature because it is critical to understand. Some have this idea that human nature does not apply in the church. You can tell by some of the statements they make.

“You Christians are supposed to be happy all the time”.
“Wow, You never want to do what is wrong, do you?”
“Being good is easy for you”.
“Marriage is easy for you Christian people”.

People make the incorrect assumption that the moment you walk into a church building you deposit your human nature in a box in the front foyer. Everyone who is a Christian knows this is not the case. We continue to be human beings and have our human nature despite our religious faith.

A man and woman have unique desires and tendencies in marriage. Sometimes these conflict. This conflict results in people taking different actions.

Men want sex, women want security.
Men want a career, women want a family.
Also, Men want skill, women want social interaction.

Of course, these are not all-or-nothing descriptors. Men and women can want various things and have overlapping desires. But nonetheless many have different wants and needs in life and love. Each of these differences can cause conflict. One or more parties will have to compromise. Is that compromise worth the rewards of marriage to you?

III. Selectivity and Discernment in Marriage Partner Choice

A. Emphasizing Selectivity:

It is the role of a man to be wise and discerning when choosing someone to marry. Because if you obey the Bible, that is a permanent decision. There is no going back. There is no getting out. Therefore you must leave nothing to chance and avoid guesswork.

Mutual Faith: This is the foundation. It should go without saying.

Genuine arousal: you have to find ways to determine if your wife is genuinely aroused by you. I do not mean attracted. And I don’t mean compatible. I mean sexually arousing. Is she sexually excited by you? Obviously, as a Christian, you should be avoiding sexual intercourse until marriage. That does not mean you cannot determine if she is aroused by you or not.

Trust and sincerity: Trust and sincerity are essential qualities to look for in a life partner. It is important to choose someone who is honest and trustworthy. This is a question of character. You have to determine this by all of her interactions and even micro-interactions in social settings as well as her behaviors in her private life.

Priorities: it is important to consider your priorities when choosing a life partner. Some important questions to ask yourself include: Do I want to have children? Where do I want to live? Do I want to work or manage the home (or both?)? What do I want to accomplish before I die? What kind of lifestyle do I want to have?

Behavior and etiquette: watching etiquette and basic nature when choosing a life partner. It is important to observe how a potential partner behaves with you and others.

People’s actions are 5-10x more important than their words.

With their behaviors, people will tell you exactly what they think, feel, believe, and want. It is easy to lie with words, but much more difficult to do so with actions.

When people’s words and actions don’t line up, look at their actions. Behavior will always tell you the truth.

If women confuse you with “mixed signals” [of which I would argue there is no such thing, most of the time], then look at their behavior

Compatibility: Compatibility is an important factor to consider when choosing a life partner. It is important to use the logical parts of your brain to determine whether someone is a good fit. Use your mind but also trust your intuition.

Find out what your woman’s values are. First, ask her, then watch her behavior. If her behavior and words are in conflict, believe her actions. Once you have her values, consider if they overlap with yours or not.

True compatibility is core value overlap.

If faith is not at the center of these values, you will have a problem. This is the most important facet. Differing faiths will handicap you as badly as having a wife who is not sexually aroused by you. These are both highly dangerous scenarios.

B. Recognizing Moral and Lifelong Commitment

You have to understand that people of faith are morally bound to maintain a faithful marriage. It is a lifelong commitment. You make a promise to God to be faithful, and you subject yourself to the penalty of judgment if you break that oath.

The cost is steep, but the rewards are also promising for some women. You have to make that decision with wisdom.

IV. Practical Strategies for Risk Mitigation:

A. Pre-nuptial Agreements:

Many unmarried or even married men will chuckle at this suggestion. But you know who isn’t laughing? The divorced man who lost 50% of his net worth will have his wages garnished to pay alimony for the next several years. This man is free from cloudy emotionalism. He has a perfectly rational mind – it’s a shame he acquired that mind too late.

A Pre-nup is asset protection and it makes perfect sense.

If a woman is planning to stay with a man for life, she won’t care about a pre-nuptial agreement. She will have no reason to be annoyed that she won’t get favored in divorce because she isn’t planning to get divorced.

Perhaps some would be insulted and say that a prenup means that the man doesn’t trust the woman. And considering how men fare in divorce courts and the fact that women are more likely to initiate divorce, men have a right to be apprehensive about the modern institution.

A logical woman would understand.

Some would then suggest “Well then what is going to stop a man from going out and cheating on his wife?”. I would say that if the only thing stopping a man from having sex with other women is his fear of losing his wealth, the relationship has bigger problems.

Asset protection: One of the main benefits of a pre-nuptial agreement is that it can protect assets from divorce by allowing financial protection through a pre-arranged, legally binding agreement. A good prenup will protect a man from frivolous divorce based on the emotional whims of the wife. Sure the man could initiate the divorce, but as we mentioned, it is not as likely as a woman initiating it.

A pre-nuptial agreement allows both parties to be open and honest about the assets and debts they bring to the marriage, and it requires the couple to discuss their financial expectations regarding these assets and any future assets they acquire as a couple.

Wealth protection: A pre-nuptial agreement can help you and your future spouse protect your wealth, both the individual wealth you bring to the marriage and the money you will gain throughout your marriage.

It allows you to designate what property should remain separate and what will be shared, which can be particularly useful for couples trying to keep separate significant pieces of personal property, including future inheritances and other anticipated income.

The value of the modern prenup is the protection of the assets and the protection of the asset generational potential of the man.

Debt protection: A pre-nuptial agreement can also protect you from your partner’s debts. It can include a provision that one spouse isn’t obligated to pay the debts of the other spouse.

Inheritance protection: A pre-nuptial agreement can also help protect inheritance rights. It can handle inheritance and ownership rights in the life insurance or disability policies.

Validity: A pre-nuptial agreement can make divorce proceedings less complicated and less expensive, as it can help avoid disputes over property and assets. It can also make the divorce process faster and less stressful. Should Christian people be thinking about divorce before they even get married? No, but a man has a responsibility to protect himself and hedge his bets against the possibility that he is marrying someone who will take him for all he is worth. Marriage is risky even for the Christian man.

Or consider this. If a pre-nuptial agreement is out of the question, what about donating assets to charity in the event of a divorce?

Say that neither party wants a pre-nuptial agreement. Would they agree that in the event of divorce, assets would be split evenly and anything irreconcilable would be donated to charity? If not, consider the motivations of the individual members of the marriage party.

V. Awareness and Preparedness

A. Seeking Wisdom and Guidance:

It is important to seek guidance from men you respect. Oftentimes people like married couples, ministers, or other church leaders would be the ones you should talk to, especially in matters concerning spirituality.

But in this instance, many of these people do not understand the biblical structure of marriage. They have accepted the modern, 21st-century version of marriage that is feminine-centric, dangerous for men, and requires a man to essentially castrate himself and bow to every whim of the woman or risk losing access to his only source of sexual intimacy. This is not what you are after.

When it comes to seeking advice, it is critical that you only take advice from people whose results you want to replicate.

This seems obvious, but people will take advice from anyone these days.

Therefore, if you know men who are in feminine-centric marriages dominated by women [who also “wear the pants”], you probably shouldn’t take their advice unless you want to end up in their situation.

Who wants to end up there? Not a soul.

So if you want to learn from anyone, pick someone who you would happily trade places with. If you wouldn’t trade places with the person giving the advice within the respective field in which they are giving the advice [i.e., if you wouldn’t trade career positions with someone giving career advice or if you wouldn’t trade marriages with the person giving the marriage advice] then reject the advice.

VI. The Covenant of Marriage

A. Honoring the Sacred Covenant:

Divine purpose: Marriage is held in God’s own heart and is a spiritual reality. This means that marriage is not just a human invention, but rather a divine purpose that should be approached with reverence and respect. Even though that is not how it is treated today, that is how God designed it in the beginning. And we should work to get back to that original design for marriage.

Highest commitment: Covenant marriage is the highest commitment two people can make to one another. Just as Christ has made an unshakeable, unbreakable covenant with His bride the Church, so we in covenant marriage make the highest commitment to one another. Meaning marriage is not just a legal contract, but a sacred covenant that should be taken seriously.

God-sealed covenant: God considers marriage to be a covenant relationship. This means that marriage is not a simple human agreement, but a covenant that is sealed by God. This means that marriage is not just a social or legal institution, but a spiritual one as well.

Marriage does have innate risks for men. This is not what God intended, but this is what marriage has become, especially modern marriage.

The risks for men are undeniable, but the benefits are also incredible as well. But not every marriage gets those benefits. Not every marriage is enjoyable. This is why the decision making and groundwork you do before marriage are so important.

Be wise. Marriage is dangerous for men to enter into blindly and without any consideration. You can make it good, but not by accident.

How to Endurance Train

The Role of a Training Plan

When beginning to endurance train, a training plan is essential to ensure that the individual progresses effectively towards their goals. A training plan should include a gradual increase in training volume and intensity to avoid injury and burnout[1]. The plan should also include a variety of workouts to improve different aspects of endurance, such as long, slow runs to build basic endurance and shorter, more intense workouts to improve speed and muscular endurance. A well-designed training plan should also include rest days to allow the body to recover and adapt to the training stimulus[3]. Therefore, the role of a training plan when starting endurance training is to provide a structured and progressive approach to training that helps individuals improve their endurance safely and effectively.

The Basic Plan

Here is a basic endurance exercise training program for beginners:

1. Start with a warm-up of 5-10 minutes of light cardio, such as brisk walking or cycling.
2. Perform 20-30 minutes of aerobic exercise, such as brisk walking, jogging, swimming, or cycling, at a moderate intensity.
3. Gradually increase the duration and intensity of the aerobic exercise over time.
4. Incorporate the run-walk method to gradually build endurance and make the workouts enjoyable.
5. Include strength training exercises, such as bodyweight exercises like squats, push-ups, and lunges, or resistance machine circuits at a local gym, to build lean muscle and improve bone strength.
6. Aim to exercise for at least 30 minutes a day, five days a week, and gradually increase the frequency and duration of the workouts over time.
7. Finish with a cool-down of 5-10 minutes of light cardio and stretching exercises to prevent injury and improve flexibility[1][2][3].

Alternative Plan 1

Endurance training is essential for building stamina and improving cardiovascular health[2][3]. A well-designed endurance training plan should include progressions to gradually increase the intensity of the workouts[5].

Here is an advanced endurance training plan with progressions:

Weeks 1-4: The focus of this phase is to build a solid foundation of endurance. Start with low-intensity exercises such as brisk walking, jogging, or cycling for 20-30 minutes, three to four times a week. Gradually increase the duration of the workouts by 5-10 minutes each week. In week 4, add one high-intensity interval training (HIIT) session per week. HIIT involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise[4].

Weeks 5-8: The focus of this phase is to increase the intensity of the workouts. Increase the duration of the workouts by 10-15 minutes each week. Add one more HIIT session per week, for a total of two HIIT sessions per week. Increase the duration of the high-intensity intervals and decrease the duration of the rest periods[4].

Weeks 9-12: The focus of this phase is to maintain the gains made in the previous phases and continue to increase the intensity of the workouts. Increase the duration of the workouts by 15-20 minutes each week. Add one more HIIT session per week, for a total of three HIIT sessions per week. Increase the duration of the high-intensity intervals and decrease the duration of the rest periods[4].

endurance train

12-Week Endurance Program – Running

Phase 1: Base Building (4 weeks)

Goal: Build endurance and increase aerobic capacity

Week 1-2
  • 5 runs per week, 30-45 minutes each
  • 1 long run per week, 60-90 minutes
  • Run at a comfortable pace (70-80% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Week 3-4
  • 5 runs per week, 45-60 minutes each
  • 1 long run per week, 90-120 minutes
  • Introduce tempo runs: 2 sessions per week, 20-30 minutes at tempo pace (80-90% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Phase 2: Endurance Development (4 weeks)
Goal: Improve endurance and increase lactate threshold
Week 5-6
  • 5 runs per week, 45-60 minutes each
  • 1 long run per week, 120-150 minutes
  • Introduce intervals: 2 sessions per week, 8-10 x 400 meters at 5K race pace (85-90% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Week 7-8
  • 5 runs per week, 60-75 minutes each
  • 1 long run per week, 150-180 minutes
  • Increase tempo runs: 2 sessions per week, 30-40 minutes at tempo pace (80-90% max heart rate)
  • Increase interval sessions: 2 sessions per week, 8-10 x 800 meters at 10K race pace (85-90% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Phase 3: Peak Performance (4 weeks)
Goal: Maximize endurance and increase speed
Week 9-10
  • 5 runs per week, 60-75 minutes each
  • 1 long run per week, 180-210 minutes
  • Increase tempo runs: 2 sessions per week, 40-50 minutes at tempo pace (80-90% max heart rate)
  • Increase interval sessions: 2 sessions per week, 8-10 x 1000 meters at half marathon race pace (85-90% max heart rate)
  • 2 strength training sessions per week, full-body workout
  • Cross-training: 2 sessions per week (cycling, swimming, or rowing)
Week 11-12
  • 5 runs per week, 75-90 minutes each
  • 1 long run per week, 210-240 minutes
  • Peak tempo runs: 2 sessions per week, 50-60 minutes at tempo pace (80-90% max heart rate)
  • Peak interval sessions: 2 sessions per week, 8-10 x 1200 meters at marathon race pace (85-90% max heart rate)

12-Week Endurance Program – Cycling

Phase 1: Base Building (4 weeks)
Goal: Build endurance and increase aerobic capacity
Week 1-2
  • 5 rides per week, 60-90 minutes each
  • 1 long ride per week, 2-3 hours
  • Ride at a comfortable pace (70-80% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Week 3-4
  • 5 rides per week, 90-120 minutes each
  • 1 long ride per week, 3-4 hours
  • Introduce tempo rides: 2 sessions per week, 30-45 minutes at tempo pace (80-90% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Phase 2: Endurance Development (4 weeks)
Goal: Improve endurance and increase lactate threshold
Week 5-6
  • 5 rides per week, 90-120 minutes each
  • 1 long ride per week, 4-5 hours
  • Introduce intervals: 2 sessions per week, 10-12 x 1 minute at VO2 max (95-100% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Week 7-8
  • 5 rides per week, 2-2.5 hours each
  • 1 long ride per week, 5-6 hours
  • Increase tempo rides: 2 sessions per week, 45-60 minutes at tempo pace (80-90% max heart rate)
  • Increase interval sessions: 2 sessions per week, 6-8 x 2 minutes at VO2 max (95-100% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Phase 3: Peak Performance (4 weeks)
Goal: Maximize endurance and increase speed
Week 9-10
  • 5 rides per week, 2-2.5 hours each
  • 1 long ride per week, 6-7 hours
  • Increase tempo rides: 2 sessions per week, 60-75 minutes at tempo pace (80-90% max heart rate)
  • Increase interval sessions: 2 sessions per week, 4-6 x 4 minutes at VO2 max (95-100% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)
Week 11-12
  • 5 rides per week, 2.5-3 hours each
  • 1 long ride per week, 7-8 hours
  • Peak tempo rides: 2 sessions per week, 75-90 minutes at tempo pace (80-90% max heart rate)
  • Peak interval sessions: 2 sessions per week, 3-4 x 6 minutes at VO2 max (95-100% max heart rate)
  • 2 strength training sessions per week, lower body focus
  • Cross-training: 2 sessions per week (running or swimming)

How to Strength Train

To start to strength train, it’s important to begin with a short and simple program. That is what we are going to give you right here.

[1]. You can start with bodyweight exercises such as press-ups, planks, and squats[2]. Once these become easy, you can increase the weight or resistance[3]. It’s important to choose the right amount of weight to lift and focus on form[1][3]. Don’t be afraid to start with just a bare barbell or dumbbell bar to learn the right motion[3]. Warm up before starting your workout routine and give yourself at least a day of rest between workouts[1]. There are many beginner strength programs available that encourage keeping things simple, doing just 5 sets of 5 reps for each exercise[4].

strength train

Here is a sample strength training program using just a barbell and dumbbells, assuming you want to train 3 days per week:



Day 1:• 
Barbell squats: 3 sets of 5 reps•
Dumbbell bench press: 3 sets of 8 reps•
Barbell deadlifts: 3 sets of 5 reps

Day 2:• Dumbbell lunges: 3 sets of 8 reps (each leg)•
Barbell overhead press: 3 sets of 5 reps•
Dumbbell rows: 3 sets of 8 reps (each arm)

Day 3:• Barbell hip thrusts: 3 sets of 8 reps•
Dumbbell curls: 3 sets of 8 reps (each arm)•
Planks: Hold for as long as possible, repeat for a total of three times.

This program is based on the popular “5/3/1” method[1][2], which involves gradually increasing the weight lifted over time. It’s important to start with a weight that is challenging but manageable and to focus on proper form throughout each exercise[3][4][5].

Rest Periods

If the goal is strength building, it’s recommended to rest between 2-5 minutes between sets[1][2]. This allows for higher intensities and volumes of training, which can lead to greater increases in absolute strength[1]. Shorter rest periods of about 30 seconds may be more appropriate for muscular endurance training[3][4]. While rest times for strength and power training are longer than hypertrophy, most people will use a 2-3 minute rest period between sets[5]. It’s important to note that the optimal rest time may vary depending on individual factors such as fitness level, age, and workout intensity.

Shorter rest periods may have some benefits for strength building, but longer rest periods are generally recommended. Training with short rest intervals (e.g. 20 seconds to 1 minute) resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test

[1]. Short rest periods are better for improving work capacity and they stimulate more muscle growth per unit of time[2][3]. However, longer rest intervals (2-3 minutes between sets) typically lead to more size and strength gains when training with low or moderate reps[4]. It’s important to note that the optimal rest time may vary depending on individual factors such as fitness level, age, and workout intensity[5].

Progression

To progress your strength training program, there are several ways to increase the challenge of your workouts. One effective way is to increase the weight by a small amount after hitting your target reps and sets for an exercise[1][2]. Another way is to change the sets, either by adding or removing a set to decrease or increase the volume of the workout[3].

Focusing on compound exercises that work multiple muscle groups at once can also help you progress in your strength training program[4]. Gradually increasing the number of repetitions or sets can also be an effective way to progress in resistance training[5]. It’s important to make changes gradually and listen to your body to avoid injury and ensure continued progress over time.

Shifting Exercises

It’s generally recommended to change up your strength training exercises every 4-6 weeks for most people[1]2][3]. However, for optimal results, it’s recommended to stick with the same compound exercises for even longer, ideally close to 12-to-16 weeks[4]. Changing workout routines every three or four weeks is also a good rule of thumb[5]. It’s important to make small and subtle changes that you implement into your workout plan over time. This can help keep things fresh and give your body new challenges while avoiding injury and ensuring continued progress over time.

Lifting Tempo

The lifting tempo used in strength training can vary depending on individual goals and preferences. Traditionally, tempo training is expressed in a ratio of 3:0:1:1- 3 seconds eccentric contraction (muscle lengthening phase), 0 seconds rest at the bottom, 1-second concentric contraction (muscle shortening phase), and 1-second isometric hold at the top[1][2]. Some experts recommend utilizing a slower and more controlled eccentric (lowering) and a faster but still controlled concentric for beginners[3]. In most strength training programs, the weight lifting tempo is expressed as eccentric-to-isometric-to-concentric, which means that a 3:1:1 tempo is common[2]. Tempo training can speed up progress and make individuals both stronger and bigger[4]. Varying the workout by adjusting tempo can also lead to better results over time[5].

4-Day Plan

Here is a four-day strength training plan that has built-in progression for four weeks. The exercises are designed to work with dumbbells and barbells.

Day 1:
Squats: 3 sets of 8 reps Dumbbell bench press: 3 sets of 8 reps
Bent-over rows: 3 sets of 8 reps
Plank: Hold for 30 seconds

Day 2:
Deadlifts: 3 sets of 8 reps
Overhead press: 3 sets of 8 reps
Pull-ups or lat pulldowns: 3 sets of 8 reps
Russian twists: 3 sets of 10 reps

Day 3:• Lunges: 3 sets of 8 reps per leg
Incline bench press: 3 sets of 8 reps
One-arm dumbbell rows: 3 sets of 8 reps per arm
Side plank: Hold for 30 seconds per side

Day4:
Romanian deadlifts: 3 sets of 8 reps
 Barbell curls: 3 sets of 10 reps
 Skull crushers (lying triceps extensions): 3 sets of 10 reps
 Bicycle crunches : Hold for one minute.

For the first week, start with a weight that you can lift comfortably for three sets of eight repetitions. Increase the weight by five pounds each week, so that by the fourth week, you are lifting a weight that is challenging but still allows you to complete three sets of eight repetitions. Remember to rest for at least one minute between each set.

Motivation Sources

Both positive and negative motivation can have an impact on strength training, but research suggests that positive motivation may be more effective. Resistance training has been shown to contribute to higher scores in important variables related to exercise motivation and self-perceived health[1]. The three components of motivation (autonomous, controlled, and amotivation) can affect exercise participation[2]. Strength training has been shown to reduce symptoms of depression and other mental disorders, increase feelings of happiness, and improve overall well-being[3]. Positive motivation works better than negative, especially when it has been used through training with praise given for good performances[4]. While most initial motivations to exercise are negative, turning them into positive motivators can help individuals stay motivated over time[5].

Consistency

Consistency plays a crucial role in strength training. Consistently working out is more effective than periodic extreme fitness routines

[1]. Without consistency, programs and workouts are less likely to be successful in achieving fitness goals[2]. As individuals build up their strength, flexibility, and endurance through consistent exercise, their body is able to handle more stress and adjust to the strains of physical activity[3]. Working out with consistency is important for achieving fitness results over time[4]. When improving health and fitness, consistency is key. Without it, improvement will be much slower or perhaps even non-existent[5]. It’s important to establish a regular workout routine that can be maintained over time to ensure continued progress and success in strength training.

The Truth About the Homeless

Part of this article is used in another upcoming post that contains a few comments on a sermon available online.

It involves a common theme in Christianity: what should we do to help the homeless person on the side of the road who is asking for money?

There is an underlying assumption that Christians will be giving to the poor and needy. And this is a good assumption, as there are biblical commands to take care of those who are legitimately in need. Especially those of the household of faith. And I would agree with that statement that is frequently made by speakers.

44 Now all who believed were together, and had all things in common, 45 and [o]sold their possessions and goods, and divided[p] them among all, as anyone had need.

Acts 2:44-45
What I don’t agree with is an Inception-style assumption within the assumption.

So often you hear speakers today talk about the poor and needy and they’re often indirectly or even directly describing the people you might come across in the street or on highways. I have known of some speakers to even make it a point to suggest that you are neglecting a Christain duty if you drive past the panhandler on the highway. They then place some moral judgment on you based on how you view and what you do for those people.

Here’s the problem: these speakers have no idea if those people are actually poor and/or needy.

The assumption within the assumption is that panhandlers are actually poor.

homeless

I’m not denying that there are people who are legitimately homeless and who need help with their physical needs.

But as I state frequently, many times those so-called poor and needy are better off financially than most of the members of the congregation that are being shamed for not supporting those allegedly poor, needy people. 

Kentucky Beggars Earns $100,000 Yearly by Faking Disability

Panhandlers who work deceptively have a good racket going, and they’re providing value to people who give them money.

This is a point in and of itself and a side note that deserves further elaboration.

I’ve often wondered why panhandlers, loiterers, and the allegedly homeless receive so much money in donations from people who drive by them on the road. I frequently wonder this because my underlying belief has always been that if a person receives money he/she must be providing something of value to society. And what value are panhandlers providing?

This question rolled around in my mind for some time until a potential answer became quite clear.

People aren’t just giving money to the supposedly “homeless” person.

No, people are giving money to purchase the right to feel good about themselves and/or morally superior to others who do not give.

They are purchasing a feeling of altruism.

They are purchasing the freedom from the guilt they feel when they ignore a panhandler.

The allegedly homeless allow donors to lift their spirits and feel morally superior to those who don’t mindlessly donate money.

I’m not arguing that everyone behaves or thinks this way after giving money to a homeless person, but it is a common theme among religious people.

Giving money to the allegedly homeless person provides you with the feeling that you are righteous. And that is what you are after.

And that’s what you’re doing. You’re attempting to purchase righteousness. It’s not about helping another person, it’s about the emotional and spiritual elevation of the self. Whether or not this is done on a conscious level is irrelevant – because this is based on an analysis of human nature.

We are pleasure-seeking and pain-avoiding organisms. We seek to avoid the pain of guilt we feel when we drive by those people and seek the pleasure we feel from giving them money. It is an emotional proposition all the way around.

And even if you aren’t giving money to feel morally superior, I would argue that the next most likely reason is that you are giving money to avoid guilt.

The second way the allegedly homeless person provides value that people will pay for is they alleviate people’s sense of guilt.

Many people simply feel bad for driving by a homeless person. So they give money to them to make themselves feel better.

Again, it is not about giving money, it is not about helping people who have a legitimate need, it is about purchasing the freedom from guilt.

People are always less kind and altruistic than we give them credit for. If I was a betting man, I would always wager on the side of human nature. Human nature seeks pleasure and avoids pain. Many people give money to the homeless to seek the pleasure of moral superiority or avoid the pain of guilt. I would argue that this is the majority of cases.

Cultural Impact

Have you noticed the rate of panhandlers and allegedly homeless in America increase under the Biden administration? It seems to be clear that certain forms of government are soft on crime, weak on rules, and generate the incentive for pseudo-poverty. It is worth noting that even those under the poverty line in America are wealthy relative to underdeveloped countries experiencing true poverty.

At the time of this writing, there are “help wanted signs everywhere. There are more Jobs available than there are workers to fill those jobs.

Yet despite that, homelessness has remained the same or even increased!

Life is not harder. Living environments and situations are not worse. America and the rest of the modern world are in upward trajectories yet there are still high levels of unemployment and homelessness.

So are the allegedly homeless unable to find work? Or perhaps are they unwilling to work because doing so would require them to take a pay cut? I would argue for the latter.

The note about the government is to suggest that people were not in “poverty” and panhandling at the rate they were previously, but have since increased due to governmental incentives.
When you can get paid for doing nothing, you just became incentivized to do nothing. We cannot be shocked when more people do nothing after being incentivized to do so.

This is one of my concerns with Universal Basic Income (UBI). Some think that it will liberate people and allow them to do what they want for work with less concern for the earning potential of the field. With an extra $10,000 yearly coming from the government, a person would have less financial concerns about being a teacher, artist, or some other profession with low or staggered income [except at extreme levels of professional success].

But I believe, as we have seen with the modern welfare state, UBI will encourage people to sit and do nothing. Once people start receiving payouts, they will demand more – it is human nature. $10,000 will not be enough. They will require more. Human nature requires more.

And individual inactivity will lead to crime. Humans do not do well when they do not have work to do. They will create chaos just to have some excitement.

It is unwise to indiscriminately incentive panhandling by mindlessly giving money to the homeless.

Again, lest anyone gets offended [which no doubt they will], I am not suggesting that there are not legitimately homeless people.

I am not suggesting that we shouldn’t help anyone. And I am not suggesting that everyone who gives to the homeless is mindlessly trying to purchase righteousness or avoid personal feelings of guilt.

What I am requesting is that concerning the matter of giving to the poor, we use discretion, as we should be using it in all endeavors.

The solution is discretion-based giving.

If the goal of the Christian is to convert souls, we cannot hope that the simple provision of money will complete that goal. The Goal of Christianity is not to mindlessly give away as much money and food as possible.

Some Christians suggest that “free-giving” [a more politically correct term for “mindless giving”] of food and money is a way to “make connections” and “connect with the community”.

Oftentimes the community is just looking for a handout. And “Connection” is not the final step in the process of salvation.

Discretion-based giving involves discretion.

This is obvious, but it is a favorite pastime of religious people to mindlessly do what they think are good deeds without any rational thought and without any concern for second and third-order consequences of actions. How many good actions have been taken that have negative downstream consequences?

homeless
Resources are limited. We cannot mindlessly give without using our minds first.

If a person who panhandles on the side of the road is one of the many fakes who take advantage of people’s guilt, should that person be given money? Again, not all people are like this. But if they are, should we be giving them money? Is mindlessly giving them money good or bad stewardship?

I would argue that this person should not be given money and it would be poor stewardship to do so.

So there must be some form of criteria by which we can determine the legitimacy of panhandlers. There must also be a framework for how to work on converting these individuals as well.

Even the bible has a discretion-based process for taking care of widows based on if they are true widows or not.

3 Honor widows who are really widows. 4 But if any widow has children or grandchildren, let them first learn to show piety at home and to repay their parents; for this is [a]good and acceptable before God. 5 Now she who is really a widow, and left alone, trusts in God and continues in supplications and prayers night and day. 6 But she who lives in [b]pleasure is dead while she lives. 7 And these things command, that they may be blameless. 8 But if anyone does not provide for his own, and especially for those of his household, he has denied the faith and is worse than an unbeliever.

9 Do not let a widow under sixty years old be taken into the number, and not unless she has been the wife of one man, 10 well reported for good works: if she has brought up children, if she has lodged strangers, if she has washed the saints’ feet, if she has relieved the afflicted, if she has diligently followed every good work.

11 But [c]refuse the younger widows; for when they have begun to grow wanton against Christ, they desire to marry, 12 having condemnation because they have cast off their first [d]faith. 13 And besides they learn to be idle, wandering about from house to house, and not only idle but also gossips and busybodies, saying things which they ought not. 14 Therefore I desire that the younger widows marry, bear children, manage the house, give no opportunity to the adversary to speak reproachfully

1 Timothy 5:3-14
Imagine that, there is a discretionary outline for how to provide for widowed members of the household of faith!

There was a problem in the church with people who were not true widows leeching off the church and being busybodies. And Paul outlines criteria for true widows and what should be done about the busybody younger widows.

If discretion is involved in taking care of widows, and not worldly widows but Christian widows, how much more so should there be a discretionary thought process when providing physical resources to people who are not actually homeless and who are not Christians?

So to answer the question of the article in a line – should we give money to the homeless? If they are truly homeless, we can consider helping. If they are taking advantage of us, we should not. Discretion is required to determine if people are homeless or not. And discretion is needed when determining if they should be given money or not.

Here is a framework and list of tools that people can use to determine if someone should be given money:

  1. Are they legitimately homeless? If you do not know, better to err on the side of caution.
  2. Can you work to convert them? Everyone has a chance at salvation – and this is the goal of giving to people. Are they willing to trade food for Bible study? If they are willing, trade them.
  3. Will they accept a simple meal or do they demand cash only? If they demand money, do not give.
  4. Will they accept a gift card that can only be used at a restaurant? If not, do not give.
  5. Here is a critical question: are they willing to trade some work for food and money? If they answer”no”, you likely know exactly the kind of person they are. What “hungry“, rational person would not trade a little effort for food unless they already knew they could get food in easier ways?
Page 9 of 76
1 … 5 6 7 8 9 10 11 12 13 … 76