Physical

As a disciple of Christ, I (Andrew), strongly believe we are called to be healthy. And as you can see this page is set up to encourage disciples of Yeshua to be physically healthy. And yes- this includes cardio (sorry, not sorry).

BALANCE IS KEY

Cardio

A good idea is to do 150 mins of vigorous cardio a week or 300 mins of moderate cardio a week.

Stretching

STRETCH. One of the founders of the CITADEL os a physical therapist in training and the amount of people that have mobility deficits and health complications from not stretching is insane.

Do it. At least 1 min hold total is enough. But stretch. You can even try Yoga.

Strength / Endurance / Power

This is where everyone wants to spend all their time. But it does have the same benefits of longevity as cardio. That being said- you have to be strong enough to protect yourself and others.

So train your body to fit the goal of your lifestyle.

Rehab

Ahhh yes. What everyone needs at some point because they didn't stretch, they really wanted that insane PR, or they just were unlucky. Lucky for you one of the founders is a physical therapist in training and can help.

So what is the difference between power, endurance and strength?

Cervical Spine Screen

Lumbar Spine Screen

Upper Extremity Screen

Lower Extremity Screen

Whatever you train or do: do it to honor G-d.

Remember the verse 'Blessed are the meek." And understand that the word being used for meek means 'to keep your sword sheathed.' It is a good thing to be powerful, strong, and fierce. But those things MUST be surrendered to G-d, His Law, and they must be kept in check.