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As we age, many people have anxiety about their health and fear the onset of diseases such as cancer, dementia, and heart disease. However, the book Outlive by Peter Attia offers a refreshing and proactive approach to longevity. Attia is a physician and professional health consultant who has dedicated his career to the study of aging and the human body. In Outlive, he offers valuable advice and tips to help you train for longevity. I would highly recommend you read this book, as it is a comprehensive guide on how to delay aging and stay healthy for as long as possible.
Read the extensive summary at Blinkist
In the book, as well as lots of useful advice, Attia talks about three dimensions of fitness: Zone 2 training, VO2 Max training, and finally strength training. He explains that a combination of three of these types of training has an immense impact on our health and how we age.
In this blog post, I will go through these three types of training and explain their benefits and how you can adapt them in your daily life. So, let’s get started …
Zone 2 training for longevity
Zone 2 training is a type of exercise that is performed at a moderate intensity. It is also known as “aerobic” exercise. Zone 2 training is thought to be beneficial for longevity because it helps to improve cardiovascular health, increase insulin sensitivity, and reduce inflammation.
What is Zone 2 training?
There are a few different ways to determine whether you are in zone 2. One way is to use a heart rate monitor. Your heart rate should be between 60–70% of HRmax. Another way to find out if you are in zone 2 is to use the talk test. The talk test is a simple way to determine whether you are exercising at a moderate intensity. If you can talk in complete sentences without gasping for breath, you are likely in zone 2.
Examples of Zone 2 training
Zone 2 activities include brisk walking, swimming, and cycling. Zone 2 training can be done for 30 minutes or more, several times per week.
Benefits of Zone 2 Training
- Improved cardiovascular health: Zone 2 training helps to strengthen the heart and lungs. This can help to reduce the risk of heart disease, stroke, and other cardiovascular problems.
- Increased insulin sensitivity: Zone 2 training can help to improve insulin sensitivity. This can help to reduce the risk of type 2 diabetes.
- Reduced inflammation: Zone 2 training can help to reduce inflammation. This can help to improve overall health and well-being.
If you are interested in trying zone 2 training, it is essential to start slowly and gradually increase the intensity and duration of your workouts. It is also essential to talk to your doctor before starting any new exercise program, especially if you have any health conditions.
How often should you do Zone Training?
The ideal frequency of zone 2 training depends on your fitness level and goals. If you are new to exercise, you may want to start with 2-3 days per week of zone 2 training. As you get fitter, you can increase the frequency to 4-5 days per week.
There are a few ways you can adapt zone 2 cardio to your life if you don’t have a lot of time.
- Break it up throughout the day. Instead of doing one long zone 2 workout, break it up into shorter sessions throughout the day. For example, you could do a 10-minute walk in the morning, a 10-minute bike ride at lunch, and a 10-minute jog in the evening.
- Combine it with other activities. You can also combine zone 2 cardio with other activities, such as listening to a podcast or audiobook, or watching a movie or TV show. This will help make the time go by faster and make your workout more enjoyable.
- Find a workout buddy. Working out with a friend or family member can help you stay motivated and accountable. You can also challenge each other to see who can complete the most zone 2 workouts in a week.
Zone 2 cardio is a great way to improve your cardiovascular health and fitness, even if you don’t have a lot of time. By following these tips, you can adapt zone 2 cardio to your life and make it a part of your routine.
VO2 Max training for longevity
VO2 max is a measure of how much oxygen your body can use during exercise. It is a good indicator of cardiovascular fitness and has been shown to be a strong predictor of longevity.
What is VO2 Max Training
VO2 max training is a type of exercise that helps to improve your body’s ability to use oxygen. It is a high-intensity workout that can be challenging, so it is important to listen to your body and not overdo it.
How often should you do VO2 Max Training?
A good rule of thumb is to do VO2 max training 2-3 times per week. If you are new to this type of training, you may want to start with one session per week and gradually increase the frequency as you get fitter.
It is also important to make sure that you are getting enough rest between VO2 max workouts. This will allow your body to recover and adapt to the training.
There are a number of ways to improve VO2 max. One way is to train at a moderate intensity for a prolonged period of time. Such as doing Zone 2 workouts regularly throughout the week.
Another way to improve VO2 max is to train at a high intensity for a short period of time. This type of training is known as interval training. Interval training can be done for 20-30 seconds at a time, with rest periods in between.
How to do VO2 Max Training
It is important to note that VO2 max training can be challenging. It is important to start slowly and gradually increase the intensity and duration of your workouts.
If you are interested in trying VO2 max training, there are a few things you need to do. First, you need to find a way to measure your VO2 max. There are a number of ways to do this, including a treadmill test, a bike test, or a field test. Once you know your VO2 max, you can start training at a level that is challenging but not too difficult. You should also make sure to get enough rest and eat a healthy diet. With a little effort, you can improve your VO2 max and increase your chances of living a long and healthy life.
Strength training for longevity
Strength training is a type of exercise that involves using resistance to build muscle and strength. It is a great way to improve your overall health and longevity.
Benefits of strength training
- Reduced risk of falls and fractures: As we age, our muscles and bones naturally weaken. This can make us more likely to fall and suffer fractures. Strength training can help to prevent this by building stronger muscles and bones.
- Improved balance and coordination: Strength training can help to improve your balance and coordination. This can help to reduce your risk of falls and injuries.
- Increased metabolism: Strength training can help to increase your metabolism. This means that you will burn more calories at rest. This can help you to lose weight or maintain a healthy weight.
- Reduced risk of chronic diseases: Strength training has been shown to reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and osteoporosis.
- Improved mental health: Strength training can help to improve your mental health. It can help to reduce stress, anxiety, and depression.
If you are looking for a way to improve your fitness and health, strength training is a great option. There are many different ways to do strength training, so you can find an approach that fits your lifestyle and goals. With a little effort, you can start seeing results in no time.
Final Say
Three dimensions of fitness are extremely important for healthy living. However, it can be difficult to get into a routine of training. In the book, Attia explains that you need to see training as an investment for retirement. So, you need to try your best to fit a training regiment to your lifestyle. Remember, start small and gradually increase once you feel comfortable.
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