Got another question, and another answer!
Fantastic. I’m considering doing equipment free bodyweight training and being active instead of those draining infrequent sessions. Everybody has 45 minutes a day for “activity”. You don’t mention supplements. I became kind of mentally dependent on creatine 5g/day and would like to drop it, the fear of missing out is there although there is not much evidence it “works” for me. Anyway, you found a nice balance. Is it 3 workouts plus 6 “moving” or 3 plus 3 equals 6?
Thanks Ondřej! Really quickly: just because I’ve switched to bodyweight training in my own life does NOT mean that I don’t see value in HIT or infrequent/intense workouts. They’re great: wonderful for creating stimuli that results in health outcomes. If your goal is skill-based, you’ll need more practice, period. I’ve previously discussed how to combine HIT & movement skill work if you’d like to do such a thing here and here.
As far as supplements, I take a probiotic and fish oil sporadically. If I was to wager it would be 4 to 5 days per week. Again, no worry about missing out, though I know EXACTLY where you are coming from! Why those supplements? They’re what I recommend all of my clients take, if not daily, on a regular basis.
The only “supplement” I take daily is MCT/C8 oil in the morning with my coffee. I’ve never tested my blood ketones, so I don’t have a “target range” for anything. This is based on what Paul Jaminet has noted for raising HDL, though my HDL last time was 79, so I don’t really need it for that either.
That said there is certainly a cognitive effect after having been away from the MCT’s for a while that quickly becomes the norm. I use it “daily” roughly 60% of the year, if I was to estimate.
So in regards to my schedule, I tend to to “3+3” days per week. There have been days that I can manage, through the grace of whatever deity you’re currently praying to, to get a morning “workout” and an afternoon “movement” session, but they’re exceedingly rare. Instead what tends to happen is I rip out a morning “handstand” session between clients and then do my “workout” at home. Normally the handstands are the warmup for the workout but you’ve got to be flexible.
I don’t find that the movement sessions, if planned right, impede progress. If anything, the movement feels good in the face of any soreness I may have from my workout. This is also on top of any minor “movement goals” I have like “hang 7 minutes a day” or “backbend 5 minutes a day” that I can just shove into my training day.