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Thursday, February 29, 2024

Exercising For the “Centenarian Decathlon” – BionicOldGuy


I not too long ago mentioned Dr. Peter Attia’s e-book Outlive, about wholesome residing practices. I promised to enter extra element about his concepts on exercising for longevity, which he calls the “Centenarian Decathlon”. He emphasised three points of coaching particularly to remain wholesome in the long run in his e-book: stability, power, and cardiovascular coaching.

He feels strongly about stability, which incorporates stability, core power, correct alignment, and motion patterns. I’ve talked about stability coaching and gait coaching beforehand. However Dr. Attia additionally mentioned the significance of correct alignment for security throughout power coaching. It’s a good suggestion to work with a bodily therapist or equal in case you are involved you might be poor in any of those areas. For power coaching, he focused on actions that assist forestall lack of muscle as we age (sarcopenia) and in addition to stop lack of bone density. Giant compound actions are advisable reminiscent of deadlifts, presses, and pulling actions like pulldowns or rows. For novices, it’s instructed to work with a power coach to do these appropriately for damage prevention.

I used to be particularly intrigued by his concepts on cardiovascular coaching for longevity. A few issues have been emphasised: sustaining or enhancing mitochondrial density is essential for wholesome growing old, and most cardio capability (VO2Max) corresponds strongly with longevity. The mitochondria are the powerhouses in our cells that permit our muscle tissue to make use of oxygen to acquire vitality from gas reminiscent of fats or glycogen (the shape during which glucose is saved in muscle tissue). Cardio train helps maintain them wholesome and broaden their numbers. Dr. Attia feels the perfect sort of train for this objective is lengthy steady-state periods at a brisk tempo. Technically, this can be a tempo that challenges the working muscle tissue to supply a little bit of lactate however is just not sufficient to make extra lactate accumulate (it’s close to or simply on the “lactate threshold” however not above it). The simplest technique to obtain that is to observe your respiration through the “speak check”: You shouldn’t be so out of breath that you’re not in a position to converse full sentences. However your respiration needs to be challenged just a little (in the event you can sing you want to go just a little quicker). That is popularly known as “zone 2” coaching.

For optimum cardio capability, Dr. Attia recommends longer intervals. A basic instance is 4 repeat efforts of 4 minutes at a quick tempo, with sufficient simple tempo in between to let your coronary heart price get better. 4 minutes of simple tempo between the quick tempo efforts is recommended as a place to begin, however this varies amongst people. The concept is that you would be able to get better sufficient in order that your final laborious effort is as quick as your first one.

https://plus.britishrowing.org/2021/05/04/4-x-4-minute-intervals/

I had been doing the lengthy regular coaching Dr. Attia recommends, however now attempt to do much more of it since I’ve realized extra about its well being worth. My interval coaching had been completely shorter intervals, which I nonetheless get pleasure from. However now I additionally throw within the longer “4×4” intervals. They’re difficult however I like them. Examine again in 20 years and I’ll let you understand how this labored out for longevity 😊



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