How the Firas Zahabi Workout Philosophy Can Make Your Training More Effective
Author
October
2022
Fitness is an important aspect of everyday life and maintaining overall health. For some people, an active lifestyle comes naturally; running, working out, and engaging in sports has been second nature. But for some fitness can be a serious source of anxiety. Firas Zahabi, a top MMA coach in the world, has a theory about why fitness is a source of anxiety for many people. He suggests that working out is a delicate balance. What does the [Firas Zahabi workout](https://timtam.tech/blogs/main/one-on-one-with-firas-zahabi-mma-coach) mean for you and your recovery? The recovery experts at TimTam are here to break it down for you.
What is the Firas Zahabi Workout Philosophy?
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### Approaching Workouts with Consistency in Mind
Firas Zahabi is one of the most well-known MMA coaches in the world and the head coach at the Mixed Martial Arts Training Cantre at Tristar Gym in Quebec. Through his years of training - both as an athlete and a coach - he found that athletes were tuckered out after maxing out at the gym, pushing themselves to their absolute limits and becoming achy and unable to train the next day.
The [Firas Zahabi workout philosophy](https://www.independent.co.uk/life-style/health-and-families/why-never-give-100-at-gym-workout-consistency-over-intensity-training-firas-zahabi-a8482671.html) looks to avoid this type of burnout. Instead of pushing yourself to 100% 3 days a week and being unable to train on the days in between because of aching muscles and exhaustion, training should be kept right around 70% on a more consistent basis. After all -- 3 days of training at 100% is 300% effort, while 6 days of training at 70% without feeling fatigued is 420% effort.
The Firas Zahabi involves pushing yourself slowly and incrementally so that you’re not exhausted from one tough workout and are therefore able to perform the next day. This balance of being able to go into the gym every day while not experiencing the high anxiety of pushing yourself to your limits helps boost the overall enjoyment of your workout, moving exercise anxiety into exercise addiction.
How You Can Apply this Philosophy to Your Fitness Goals
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### Translating the Firas Zahabi Workout Philosophy
While the Firas Zahabi workout seems like a new approach for serious workout fanatics and people not accustomed to consistent training. However, Firas Zahabi’s workout approach is closely aligned with the guidelines for aerobic training - something we’ve all heard of regarding maintaining a solid workout regimen.
Aerobic training looks to maintain a 70% maximum heart rate throughout your entire workout. This prevents overtraining and injury, and - much like Firas Zahabi pushes in his workout philosophy - allows for more training over time because athletes deal with less recovery time.
Aerobic exercise provides a [variety of health benefits to athletes](https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise#benefits), including:
* Improved cardiovascular health
* Regulated weight
* Management and improvement of asthma symptoms
* Lower and improved regulation of blood sugar
This type of aerobic exercise is safe for most people, including children and the elderly, meaning it’s a great approach for anyone looking to improve their health while staying active. Aerobic exercise looks a little different for everyone because depending on age, health level, and a variety of other factors, 70% of our maximum heart rate is different. For people starting out, aerobic exercise could be a brisk walk every day, and for more advanced athletes this could be a run. Our bodies perform differently at various points in our fitness journey, so finding the aerobic workout that’s right for you is key.
How the Firas Zahabi Workout Affects Your Recovery
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### Is Recovery Necessary if You’re Not Getting Sore?
The entire philosophy behind the Firas Zahabi workout is about not being sore or experiencing burnout after a workout. But if you’re not sore, is taking time for a recovery that important?
At TimTam, we assure you that [recovery is key for all levels of athletes](https://www.canr.msu.edu/news/the_importance_of_rest_and_recovery_for_athletes). The key to the Firas Zahabi workout is consistency: being able to continue training day after day. Recovery is the key to making sure you and your body are prepared to perform the very next day and continue to improve over time. After all, even the most experienced runners experience small injuries like microtears after a workout. By focusing on recovery, these injuries can be kept at bay and allow you to continue pushing yourself.
Additionally, as you continue with the Firas Zahabi workout, you are still reaching new heights with your workout. Once your 70% workout becomes too easy, you have a new baseline for your 70% effort: another pull-up or an extra quarter mile on your run. As you improve, your approach to recovery needs to improve too.
Gear up for recovery under the [Firas Zahabi workout](https://timtam.tech/blogs/main/one-on-one-with-firas-zahabi-mma-coach) with the help of TimTam. Our line of recovery tools has the right tools for every athlete - whether you’re just starting out or are a fitness master. See how our [recovery tools](https://timtam.tech/collections/all-collections) can be right for you.
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According to the National Strength and Conditioning Association, a warm-up is defined as “preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise or sport”. Designing an adequate warmup is usually dependent on the athlete’s needs, goals, and abilities.¹ The goal is to mentally and physically prepare the athlete for a training session or competition; while reducing the risk of injury. Benefits of a well designed warm-up are as follows:²
Psychological readiness and preparation
Increased blood flow to active muscles
Increased strength and power output
Improved joint range of motion
Increased core temperature
Enhanced oxygen delivery
Faster muscle contraction and relaxation
There are many warm-up procedures that a coach or athlete may implement into their training routine. Learning about the advantages of different procedures is crucial to building an effective warm-up specific to yourself or another individual. This article will discuss traditional procedures like static and dynamic stretching; as well as some newer modalities aiding in the speed and effectiveness of a warmup.
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