According to the UK Chief Medical Authority, there are three recommended types of exercise that everyone needs to implement to maintain a healthy, balanced body. These three types of exercise are Cardiovascular exercise, Physical strength training, and static strength training (or coordination and balance).
Triad Training is a philosophy for exercising that incorporates all three of these exercises into an exercise plan with a very simple and minimalist approach. Triad Training is also very customizable and can easily be adjusted for anyone starting at a beginner level to those advanced fitness fanatics who have been exercising for years.
Before explaining the philosophy behind Triad Training, I will go into each of the three exercise categories.
Cardiovascular health is the heart’s ability to maintain strong functioning of the heart and the blood vessels to ensure adequate circulation of blood and oxygen to all of the organs of the body. Ensuring adequate cardiovascular health will prevent problems such as coronary heart disease, stroke, heart failure, heart arrhythmias, and heart valve problems. Not only can we avoid some of these problems by exercising regularly but in particular, cardiovascular exercise will ensure that we maintain adequate heart strength and blood circulation.
When it comes to cardiovascular exercise, it is important to try to aim for at least 150 minutes of moderate-intensity activities, such as swimming, biking, or walking. Either this or you can try half the amount of time, 75 minutes a week, of rigorous activities like running, climbing stairs, or some other movement intense sport. Of course, any combination of these will do, however, the important point is to make sure we do activities that promote heart rate increase for some allotted period of time each week.
Physical strength is important for a healthy body as well, particularly when it comes to maintaining bone density, building our muscles for practical use, and preventing age-related problems like bone fractures or arthritis.
According to the UK Chief Medical Authority, it is important to do strength training of some sort, whether that’s lifting weights, doing bodyweight exercises, or carrying heavy objects at least two times per week.
Static Strength and Balance
Static strength is the final component of the Triad Training exercise philosophy and it involves improving our balance and coordination. Not only is balance important in everyday life and helps us prevent injuries as we age, but it is also key in strengthening lesser-used muscles that will support us in our training of cardiovascular and physical strength.
When it comes to improving static strength, it is important to practice at least two times per week, incorporating exercises like Yoga, dance, or martial arts into this practice. These activities promote balance and coordination and help us to understand how our bodies move and operate, creating a comprehensive understanding of our physicality and our body’s limits and limitations.
When it comes to putting these three exercises together, Triad Training promotes a straightforward and simple approach that varies slightly from a lot of other workout philosophies on the market.
In Triad Training, we suggest that you choose your favorite or preferred exercise from each category and then rotate them one after the other according to your fitness level.
Unlike most workout philosophies, which suggest a very rigid, formulaic approach, Triad Training leaves a lot of the minutia up to you and allows you freedom and flexibility to work out in ways that feel right for you. Instead of focusing on the details of a specific workout plan, Triad Training encourages a comprehensive view that focuses on the long term outcomes rather than short-term fixes and goals.
For instance, if I was a beginner, someone who had never exercised regularly before, I might choose something like walking for cardiovascular strength, bodyweight training for physical strength, and yoga for static strength. Then I might perform these exercises once per week, with three workouts in total.
From there, an intermediate might choose running for cardiovascular strength, weight lifting for physical strength, and a sport like surfing for static strength. The intermediate might aim to work out six times a week, performing each exercise twice.
Finally, if someone advanced in fitness were to try Triad Training, he or she might choose to perform three exercises per day, possibly cardiovascular exercise in the morning, strength training after work, and a static strength workout before bed in the evening.
As you can see, the philosophy really works for whatever skill level. The important thing to remember is that each category is given equal preference and alternated accordingly. It’s important to remember that if one of the exercises isn’t working for you, that all you need to do is find another within the same category.
For instance, if you injure yourself running, you can simply switch to walking for a few weeks. If you’re unable to get to the gym, you can simply find a way to do some bodyweight exercises at home. If your tai chi class gets canceled due to an international epidemic, you can always find yoga classes on YouTube to replace them.
The fundamental philosophy behind Triad Training involves consistency and progression. If you can stick with your three chosen exercises, you can improve on them over the long term. Do not ever try to force yourself to work through injuries. Similarly, try to keep a balance of all three types of strength training and don’t over-prioritize one just because it’s your favorite.
Remember, we aren’t exercising to look like Arnold Schwarzenegger, we are exercising to be the strongest, healthiest versions of ourselves. Not just for ourselves today, but to build the best body for ourselves when we are 80, as well.
For more information on how to progress consistently, try reading my article on painless consistent progression and try implementing Triad Training along with this philosophy.