EPIC workout – Telegraph India

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Each train need to be an EPIC. It must give you a way of accomplishment, of 1 factor worthwhile has been carried out. So, let’s take a quick check out the weather of my EPIC (Endurance, Energy, Depth & Core) train:


One of many key goals of a train must be to make our cardiovascular system stronger. The stronger your coronary coronary heart and lungs, the higher will doubtless be your energy ranges and the upper your our our bodies’ talent to deal with illnesses, starting from the superior Covid to the common-or-garden widespread chilly. Endurance teaching strengthens this methodology.

It is usually recommended that you just do 150 minutes of endurance teaching per week. This consists of strolling, working, HIIT, kickboxing or one other sort of teaching that exercises your coronary coronary heart and lungs. It’s greater to commonly enhance your stamina with low depth teaching barely than attempting a extreme depth train instantly. As I often say, small steps end in achievable targets.


Energy is our talent to hold out movement repetitions in opposition to gentle to cheap resistance as fast as we’ll. Not solely is it good for fat burn, however it moreover will improve muscular endurance. Having ample power and muscular endurance is a crucial part of our actions of every day dwelling. Match muscle teams make it doable to do each little factor from carrying heavy groceries to shifting furnishings spherical or leaping off a curb.

We will start setting up our power and muscular stamina by way of simple physique weight exercises akin to squats, push-ups and lunges. If a chin-up bar is obtainable, then ineffective hangs or pull-ups are moreover good exercises for creating power. Think about better repetitions and good posture.


Our train must be at an depth stage that is sustainable. Very extreme depth would end in muscle fatigue and soreness. The sensation of discomfort and ache associated to extreme depth teaching may finish in making a psychological block in opposition to coach.

So, start off at a low depth. Regularly assemble up the depth of the train with time as your physique grows stronger. Affected individual and gradual assemble up will significantly improve your prospects of adhering to your practice programme in the long run.

Usually aim 12 to fifteen reps of practice with 2 to a few items of each practice to start off. For cardio teaching, aim half-hour of low depth working or walk-run interval teaching.


Our core is definitely our deep muscle teams that help our spinal twine. A strong core aids in stability, posture, mobility and endurance throughout the muscle teams of the shoulders, hips and trunk. Evidently, core teaching is a crucial part of our EPIC train.

To begin out off with teaching your core, perform entrance planks, aspect planks and reverse planks, holding each place for as a lot as 1 minute.

Now that we have got our EPIC framework, you may start designing your train!

The creator, a martial arts and health coach, is the founding father of Mike’s Martial Arts, a Calcutta-based martial arts and superior sensible health studio. Contact: [email protected]

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