Hey guys! What we want today is the most important lever of life - yes, sports! Don't worry, it's not that you want to be an Olympic champion, it's just a simple move.
First of all, exercise is the most effective secret to health and longevity, and it is more real than all kinds of drugs and panaceas. Even if it's only ten minutes a day, it's better than no exercise at all. Studies have shown that 90 minutes of exercise per week can reduce the risk of death from all causes by 14%. What drug can do this? This is simply a longevity cheat with its own VIP channel.
What's even more interesting is that there are also levers of exercise hidden in exercise, and we should be concerned about the three major indicators of cardiopulmonary fitness, muscle strength and stability.
Let's start with the most basic exercise – moderate-intensity aerobic exercise, which Attia calls the Zone 2 exercise. The intensity of this exercise is somewhere between brisk walking and jogging, and is suitable for brisk walking, jogging, swimming or cycling. The key is to be able to speak in complete sentences, but it feels a bit laborious, and the heart rate is at 70%-85% of the maximum heart rate. This exercise seems easy, but it can actually bring you long-term endurance, which is simply the standard for exercise.
Lieberman and Attia's research shows that this moderate-intensity cardio is the foundation of any workout and the key to it. Not only is it beneficial**, but it is also beneficial for the overall health of the body. By improving mitochondrial function and promoting the metabolism of glucose and fat, it is a powerful assistant for controlling diabetes.
The key to exercise is to ensure time, 30 minutes, 45 minutes, are the best investment in your health. Walking briskly for a few minutes not only prolongs life, but also increases blood flow to the brain and prevents Alzheimer's disease.
But don't worry, we still have three metrics to optimize!
The first is the cardiopulmonary function index, which is the maximum oxygen uptake (VO2 max). This thing means the maximum amount of oxygen you can consume per kilogram of body weight per minute, and the higher the number, the better. People with high VO2 uptake have strong cardiopulmonary function, which simply means that they are in good health. It is related to the mortality rate of various diseases, more important than smoking, diabetes, cancer. Moreover, there is no upper limit to the benefits it gives you, even if you are already great, you can continue to improve.
Moderate-intensity aerobic exercise can increase VO2 maxima to a certain extent, but high-intensity aerobic training is also required to do more with less. Running, cycling, alternating between fast and slow, that's what you need to train efficiently.
Second, let's talk about muscle strength. Don't just focus on moderate-intensity cardio, but also work on the type 2 muscle fibers that make you "energetic". That is, whether you can carry two big boxes and walk for a while, this is a direct reflection of muscle strength.
Muscle strength isn't just good for mitochondria, it can be more important than cardiorespiratory fitness. Muscle loss in older age is a sign of aging, and this is irreversible. So, grab dumbbells and feel the power of your muscles.
Finally, stability. It.
It's a bodyguard that keeps you from getting hurt. Many older people don't exercise because they don't want to, but because they fear injury. Stability, simply put, is the ability to master one's body in any situation. Older people are most afraid of falls, because falls can directly lead to life-threatening or prolonged bedridden. And the stability workout is to make your body as stable as a tank.
How many people are limited in their activities due to poor physical control? More than 27 percent of Americans over the age of 45 suffer from chronic pain, and 10 to 12 percent say pain restricts their activities "most days or every day," the data shows. This is because of the lack of good stability.
So how do you work on stability? There are various methods such as breathing exercises, balance exercises, spine training, etc. A simple test is to try standing on one leg with your eyes closed, the standard for people in their 40s is to stand on one leg with your eyes closed for 7 seconds and your eyes open for 40 seconds; In their 70s, they close their eyes for 2 seconds and open them for 18 seconds. If you don't meet this standard, it means that you may have problems with your stability and need to train intensively.
Well, we've summarized four workout methods for this talk:
Moderate-intensity aerobic exercise: Simple and easy is the foundation of all workouts, and a brisk walk a day is your easiest and most effective investment.
High-intensity aerobic exercise: **Improve cardiopulmonary function in a short time, you can choose fast running, cycling, etc., interval training is more effective.
Strength training: Don't ignore type 2 muscle fibers, pick up dumbbells to improve muscle strength and keep you energized.
Stability Training: Avoid accidental injuries and improve body control, standing on one leg with your eyes closed is a simple test.
There is nothing technical about these four exercises, because they are actually a response to the most natural and basic human needs: regular exercise, occasional fast exercise, muscle strength, and body stability. In this environment where modern life is full of abnormal factors, you are just looking to get back to normal and become healthier.
So, make exercise a part of your life, incorporate these four exercises into your schedule, and health and longevity are waiting for you in the near future. Come on, friends!