[timeu]

I am 42 years old and try to focus on 2 areas: strength and aerobic performance

For strength: I basically just do the "The Bridge by Barbell Medicine" (https://liftvault.com/programs/strength/bridge-program-sprea...) around 3x a week (sometimes a 4th General Practice Day). I started like most with 5x5 Stronglift probably 8 years ago but switched to this program around 3 years ago. The nice thing is that it has some variation and doesn't take too long. It consists of the big compound lifts so I think it's great for general strength

For Cardio: I started to do to 4x Zone 2 training on an indoor bike (https://peterattiamd.com/category/exercise/aerobic-zone-2-tr...) recently because a lactate test showed that I have horrible aerobic peformance. I blame it on Covid but I guess it's because after stopping with football/soccer due to a knee injury I virtually did no aerobic exercise. The upside is that a great aerobic performance has tons of health benefits (blood preassure, cholestoral, etc).

I train always in the morning (start between 6:30 and 7:00) before work in fasted state (time restricted feeding between 12:00-20:00) for cardio and with a pre-workout shake (creatine) on the strenght days. I am not a huge morning person but I got used to getting up early and the great thing is that even if my day was super unproductive one thing was accomplished and it's also quite compatible with social life (in case I want to do something after work).

Physically I am probably now in a better shape than in my 30ies and I plan to contineu to do this as long as possible