The minimum effective training for the four pillars of longevity | Peter Attia
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- Опубліковано 15 лип 2023
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This clip is from episode #261 of The Drive - Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength
In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.
In this clip, we discuss:
- The minimum effective training for longevity
- Peter’s recommendations for beginners
- Why frequency of training matters
- How to progressively overload your training over time
- Implementing disproportionate training methods
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/ - Наука та технологія
I think the best way to get started when you have been doing nothing, is to find something you love doing, that just happens to be exercise. I hate spending an hour working out, but I love spending 3 hours SUP surfing, and I’m burning far more calories per hour. If someone can find an exercise that is actually enjoyable, they are far more likely to stick with it.
This is another Gem of UA-cam.
Appreciate the work to You guys!
Hi Peter, thank you for this podcast and especially for sharing your directions in treating healthy runner. Can you provide more details on how to fit muscle growing routines into active sport routines for athletes like runners and tennis players who are in competitive sport activities 6-8 hours a week already . But could you please consider limitations such as retirement age, plant-based diet ( program for arterial plaque and calcification score reduction )?
What is your opinion on constantly varied functional movements performed at high intensity aka CrossFit 1 hour a day 3 to 5 times a week.
Intensity is the single independent variable the efficiently results in positive physical adaptation - fitness
Hey Peter, love the book. Love to hear more about the chapter publisher convinced you cut regarding risk(like driving).
He definitely should make an entire book about that.
As a runner, I can totally relate. It's really hard for us to give up our distance and we hate strength training!
As a fat person, the opposite of what you said
Yup- I’m a runner and have started weight training but I do not compromise my runs- if something has to go it won’t be the runs
As a long distance runner, I disagree. It's not that we hate weight training, it's that the long runs take so long we don't have the actual time to do it.
I get it but weight bearing exercise is so important as you age. Lack of this is one of the main reasons you see older people falling breaking a hip and then the inevitable spiral to death happens. With strong legs this probably won't happen but lack of upper body strength has its own issues.
4-6 hours of weight training, 3-4 hours of > 70-85% cardio exertion, another 30-60 minutes at 85-95% for VO2 max and another 1- 3 hours of stability/flexibility (for most of us it will be stretching, yoga or Pilates rather than or in addition to DMS) over SEVEN days....
The truth is that many, if not most people will not be able to recover from this schedule. Rest is necessary to recuperation, adaptation and growth in strength, muscle mass and performance proficiency. The cited studies may hence not show the effect of overall volume and intensity and their accumulative deleterious effects on the body in Peter's hodge-podge formation b/c the zone 2 cardio experiments cited did not measure for those also weight training and doing VO2 max work at the same time, the resistance sessions did not include cardio while the VO2 max groups neither weight training nor longer zone 2 workouts. In other words, the subjects in these separate studies probably RESTED on the days they were not doing cardio or weights training and this certainly must have affected the results.Throwing the results of these studies all in as self-contained parts into a broader program as if each component would not synergistically interact with any of the other modalities of exercise to then effect overall health monikers may not only thaw the actual outcomes of programming them in all together but result in overall exhaustion, burnout or physical depletion altogether.
Hence, until studies are done with THIS program, it might be advisable to expect many people to fail. People should therefore plan to prepare alternative schedules with fewer and/or shorter weight training days and cardio sessions with more off-days devoted exclusively to stretching/balance days and other work less intense than weight training and even "just" zone 2 cardio, as the latter will perhaps feel harder to do in Peter's program because of the lack of sufficient off-days for weight-training AND cardio, respectively.
As such, it might be prudent to think that more, if not most, people will do best with just two or three vigorous workouts for each exercise component (strength, cardio, flexibility) spread out over the week with only the most exceptional, the fittest, the longest or best trained or the young realistically expected to be capable of sustaining a total frequency rate of four (and certainly for more) days a week EFFECTIVELY. Otherwise, we may end up having people stagnating rather than progressing, regressing, getting hurt (no matter how much stability work they do) or even giving up and blaming themselves for what in fact is just too much for them or indeed, for anyone not young, not very fit already, not with a lot of time and resources to devote to their health (i.e., a monitored trainee at Peter's clinic), those not genetically blessed nor on performance drugs. Rest, as we know from other studies, matters a lot to the body, too, overtraining is a real thing and too much exercise can sometimes be as bad as too little as numerous examples of professional athletes destroying their careers from overuse injuries can attest.
Whether this much exercise programmed together seven days a week will prove necessary to achieve most of these longevity goals would be up to Peter to test for outcomes (he won't as this is a business, after all), but chances are that doing less of a good thing may not only still be good (equal results or not, say a difference between a VO2 max of 10 vs 13% gain as a Norwegian study showed comparing a group doing 4 hard mins 3x a week vs another group doing the longer 4x4 routine once a week) but may yield better results for those with less frequency or volume (maybe even intensity, though I doubt it as it's the latter component that science seems to point to as the most crucial element in health improvement in addition to consistency) simply because more recovery time is programmed in, too.
Until then (if ever), people will have to try it on their own and let their own experience measure what is possible for them to sustain, improve health monikers on and feel works for them. In the meanwhile, expect a lot of "unplanned" days or sessions off on this program and/or many people giving up on it or modifying it on their own because undoable for them, something along the lines of a separate day to each modality repeated twice a week (Mon weights, Tues cardio, Wed stability, repeat and then on Sunday, the seventh day, to do nothing at all); all of them combined as shorter sessions perhaps in am/pm splits into one day two or three times (Mon and Thurs or M/W/F) a week yielding four-five total rest (or extra stretching/mobility/ stability work on one or two of those days) days or ; a schedule of weight-training (Mon) followed by a cardio/ stretching day the next day (Tues) and a day of complete rest the day (Wed) after that repeated twice a week with Sundays to recover as well.
This, I think, is not only more achievable, but will turn out to be what people actually do in practice regardless of what's on paper because the body will only bend so far and so long to ideal or best-case scenario expectations (remember, many people will try this program ALREADY unhealthy, unfit, with a history of injuries, older, heavier or with no background or taste for exercise, extreme or not) of functioning more like a linear machine than an organic biological/chemical entity of rhythmic cycles of ebb and flow, sleep and wakefulness, input and output, stop and go and energy-use and energy-preservation, the means our bodies naturally use to adapt, improve and HEAL enough to grow in strength and power, stamina and fitness and even elasticity and structural robustness to insult from too little or too much external stimulus, force and demand over AND WITH given time.
Our minds, spirit and will to keep training hard and regularly over a lifetime where at least some decline will be inevitable no matter what we do or do not could appreciate it, also.
I like your first point about the amount of exercise he suggests, but the rest is just unreadable.
There are structures in the English language called paragraphs. Could you please put paragraph breaks in your post? I'd like to read the rest of it.
@@deanschulze3129 it's a confusing wall of text indeed
I read all your comment and it is one of the rare logical ones on UA-cam.
As someone who's been training seriously for 15 years (15 to 30yo now) and tries to balance different traning modalities (weights, calisthenics, sprints & jumps, kettlebells, endurance, a lot of walking etc), this is the 1st thing that comes to mind every time i watch a video like this e.g. Huberman, Andy Galpin, Attia etc.
It's not sustainable for almost anyone to do all of this in one microcycle (usually 1 week).
After trying for years and ending up overtraining, as someone with a full time job, social life and natural hormone levels I have concluded that the most effective way to do it all is to extend the microcycle and do the sessions you want in 2 weeks or more instead of 1, and walk,dance,swim, garden etc plenty on the off/rest days.
When you are talking about cardio training it's standard to have both yearly, monthly and weekly rest periods. So you don't just train a certain intensity for the rest of your life. Standard is a 5 week rotation. Meaning one high, tree moderate and one low week. And yearly standard is 2 weeks off.
When it comes to applying this to longevity you'd also incorporate different realms to each other. Meaning you aren't just bodybuilding with full rests but you can do it as a circuit to for example extend the heart rate elevation from the bike into the weights.
Intensity matters for recovery. With lower intensity work you accumulate stress less and differently.
And it takes time to get used to an active life style. Going from completely sedentary to just adjusting to weightlifting is going to 3 months from a young person. At that point your muscles are used to the work so you can do 6 days a week. But can't go from zero to that immediately it takes time. It also takes time and experience to start enjoying it. It's not enjoyable to workout when you are sedentary. But once your body is in that rhythm it becomes an addiction where you look forward to it and if you aren't getting it you miss it.
@@psolarhidi It's standard procedure to have weekly, monthly and yearly periodization for recovery. You are just doing it wrong if you are trying to sustain a high intensity week into infinity.
For bicycling one or two recovery days a week. 5 week rotation of one high, 3 middle intensity and 1 easy week. And yearly after the season ends 2 weeks completely off. Is a fairly standard protocol that professional bikers use.
I love Peter & appreciate he’s far more knowledgeable than I am but I fear this misses the mark for what ‘minimum effective dose’ really means (except maybe in the strict, scientifically validated sense). In my experience, I’ve seen myself & others benefit from FAR less than that
Quality counts had good benefits doing 5min Tabata day different exercise everyday 10min day of push or pull a superset 5min dynamic stretches a day depends how fit you are recovery trained my whole MMA to multsport 12hrs races
Peter is like Mr Spock. So logical
Im sure many people just cannot commit that many hours. I get up most mornings at stupid o'clock (5am) to fit in 1 hour before i need to be back for a shower to then wake the kids up at 6.30/7 to get them ready for school at 8.30, then to work and home for 4 to pick kids up. Got to stay at home with the kids until kids mum is home at 6, then dinner, then its 7pm and got to get lunches for us all sorted, uniforms sorted and rhen its about time for bed. Every day. I managed to find 1 hour of cardio and maybe some press ups/sit ups/pull ups etc.
Please write the link the stability training. Thanks
How to exersice if you chronically stressed? I have have anxiety since 10’years ago prior to that I have workout regularly in the gym for 15 years . My chronic stress have weakened my whole body, is weight lifting good if you are chronically stressed and depresssed ?
Absolutely, its about how much you really, really want healthy longer living . This podcast is not really aimed at low activity people.
Hard to make that statement when they started with how a NO activity person could get moving and spend 3 hours A WEEK to get things going in the right direction. It’s aimed precisely at low activity people…
What problems do you see with runners?
There are plenty of people, fit in their 90s who never did anything approaching that much exercise. Don’t smoke, don’t get overweight, stay active and exercise moderately. Then get a bit lucky.
He is definitely overdoing it. There are actually studies that clearly show his program would increase all cause mortality.
How does one do some of these exercises with arthritis in the hands?
There’s always a way. Don’t need the hands to do much of it. Cardio? Don’t need hands because you’re running, swimming, or cycling. HIIT? Same. Strength training is harder but still doable. You need a coach or PT to show you. 😊
Yes l believe go for a walk
and a little bit of streaching
5 -10 minutes a day are more than enough for me
Over doing Exercises are harmful for joints in long term therefore so far so
good my body and bones
Saitama's workout from One Punch Man is 100 Pushups, 100 Sit Ups, 100 Squats and a 10KM Run every single day!
What do you recommend for some one having RA on the foot and arthritis on the knees as well?
Swimming, maybe rowing. I have an injury in my pelvis and foot issues, so I use the rowing machine (not as much movement of my foot and arms are assisting) and the kind of pedal machine old people use but just the arms part. This one has a place to put your feet up and out of the way. Check your gym and see if you have one.
I have PSA and arthritis in my knees, hands and foot, my neck and my spine. I was on Remicade infusions for psoriatic arthritis for a long time. Now I’m on nothing. But I still try and go for walks, indoor cycling, yoga, and I still run if I can get my body to cooperate. 🚴🏃♀ 🧘♀
I really love what you are doing here, such a wealth of information. But I think it's a mistake to give a minimum effective dose like that. Regardless of the data you are basing that on, I can't believe that someone would get no benefit going from zero to one or two hours. This discourages some people from even trying.
The problem is Attia thinks 3 hours a week is not much (to him it’s not). I’m sure he knows intellectually that 3 hours would be a lot more most people who currently are doing nothing but it’s so far outside his personal experience he really doesn’t get how much willpower it would take to go from zero exercise to 3 hours.
It’s hard to focus on strength and conditioning.
All I want to do is run and cycle.
I am only doing strength and conditioning due to some pain that has stopped me running and cycling.
I know I have no choice but to sacrifice some running and cycling for strength and conditioning and have already noticed the difference in my strength and stability doing so.
My take would be keep doing what you are doing if you love it. Maybe do you resistance work once or twice a week to supplement your running and cycling but if you don't....so what?. Personally I dont get caught up in all the above technical BS. The most important thing to understand is NUTRITION will always trump Fitness. If I stop training for 30 days I will be fine. If I stop eating and drinking for 30 days I will be DEAD. Thats how much nutrition trumps fitness.
I view exercise as like an added supplement to my diet and I dont get obsessed with it. I do a bit of strength and conditioning 3 days a week with Kettlebells and it incorpoates some balance and stability exercises like single leg deadlifts, lunges etc. I walk a lot and I might do a bit of cycling of mild jogging when it tickes my fancy. If I only just walked a lot for the rest of my life and had a gold standard diet I believe that I am on a bigger winner than if I did all of Peter Attia's physical requirements but yet had only a so-so diet.
@@patrickokeeffe4787 Thank you for your response and your views. A good insight.
It can all become one big obsession. I certainly agree that spending most of my time on the activities I enjoy should be the priority and strength and conditioning only to reduce the risk of injury that may prevent me from doing the activities I enjoy.
Been seeing a lot of you are asking about a Peter Attia training protocol for longevity based on the latest science. So I made one by studying over 500 hours of content from his podcast (Drive), his book (Outlive), his social media and much more!
If you'd like a copy of this comprehensive training guide designed to make you live longer, drop your email here!
well the drinking(water) part is true..@@patrickokeeffe4787
I read the book cover to cover and paid attention. However, my godfather is 86. Doesn't exercise, chain smokes, has had lung cancer (unbelievable) for a few years now, and has a 49 year old wife :-). My two best friends' mothers lived till 96 and 98 respectively, and staved off dementia until their mid-90's. My mother-in-law never exercises, and is 98 and still lucid and functioning.They never exercised, except lifting their wine glasses and throwing their heads back to laugh. It's important to eat well and stay active, but c'mon, enough is enough.
A chest press exercise, a back row exercise and a multi-joint leg exercise done three times a week will provide the overwhelming majority of benefits of strength training. Dr. Martin Gibala's HIIT One-Minute Workout consisting of three 20 second intervals done three times a week will provide the overwhelming majority of benefits of cardiovascular training.
I would do opposite, one minute lifting and 3 hours cardio with intervals. Will outlive 99% of bodybuilders we hear about dropping dead right in the gym.
You must be fun at parties
You need zone2 for the mitochondrial benefits and that takes more time. HIIT training as you describe is no where near enough volume. It's like saying work your biceps twice a week and you will get most of the strength benefits - just not true.
@@JohnSmith-gp9ut "You need zone2 for the mitochondrial benefits and that takes more time." It is incorrect based on Dr. Martin Gibala's study. His one minute workout increased skeletal muscle mitochondrial content similar to a 50 minute traditional moderate-intensity continuous training workout. “HIIT training as you describe is no where near enough volume.” This is the study- “Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment”. “It's like saying work your biceps twice a week and you will get most of the strength benefits - just not true.” Powerlifters at Westside Barbell do not bench press, squat and deadlift three times a week. Three times a week may be too much, not too little.
You're right, but most people won't use enough intensity (by default) to get even decent gains. The prevalent theory is most people just don't flex enough, and a lot of them are just going through the motions of exercise, they don't even understand a mind-muscle connection. Its like if one competent swimmer has a wetsuit on, while another swimmer doesn't, and can only doggie paddle.
Therefore at 60 yoa what is the max training you should be doing?
The key is to be injury free, and then I don’t think there is an upper limit. How much time do you have each day?
If you train 7 hours a week then thats plenty enough! If ya want more go be a cyclists or triathletes! 20 hours a week!
Strength training 1 time per week only , working all body parts. Walk/ jog every day , morning and afternoon , core exercises including sit-ups and stretching everyday after your walk / run , start of slowly . Take creatine monohydrate everyday enjoy the benefits
PSi I’m 70 took me over 2 years to put on 6kg of lean muscle and now also training in kyokushin karate with no issue s All the best to you 😎
@@Spartan21blue Well done!
Ti all the sceptics...it is not only about living to be a hundred but about the quality of life.
Or ...? Being old at 65 ?
Longevity.
What is stability training ?
I am an exercise physiologist. All of the research with elite runners has shown that health hazards are lowest at 25 miles a week and start to get worse after that. At about 50 miles a week, total health hazards are equal to sedentary individuals.
I weight train 4-6 hours a week, but I train slowly. I only do about 12 work sets an hour with a lot of mobility work and walking in between, but there is nothing that shows health benefits beyond 90 minutes, or about 45 hard sets a week. In fact, there is a sharp drop-off beyond about 90 minutes. Almost anyone can maintain muscle if they already have enough with an hour of resistance training a week at the level for optimal "health". Everyone can achieve peak cardio benefits with 90 minutes a week, plus about 9000 total steps per day.
And if it’s too cold to even open the door and go outside for a run, exercises, do you recommend people do at home? 🧘♀ 🏃♀
What's the maximum effective dose? How many hours should I spend a week on each if I've got all the time in the world?
With all due respect, shouldn't You know Your own body better than anyone else?
How about applying some common sense and critical thinking?
Expecting to be spoonfed by someone You've never met (which I'm assuming is the case...) seems slightly unrealistic...
@@lena-mariaglouis-charles7036 good point. What exercise should i do?
@@lena-mariaglouis-charles7036if it was common sense you wouldn’t be watching this video
Million dollar question isn't it. 30 minutes twice a day, with a nap inbetween, would probably be it. Then you will probably hit a wall, then 1hr every second day, would probably give better results. The best is whatever is giving gains a new plan can take time to give gains, but once gains stop, a new plan is needed
@@lena-mariaglouis-charles7036 most of the people now their body. But i don't see anything wrong with the question. If the answer is 6 hours a week, per example, that doesn't mean he is going to do 6 hours a week, but it may be the goal he is looking forward in some months, or even years. Who knows. But knowing that, he can set a goal, of what he wants to accomplish and when...
Do 12oz curls count
As long as you do mechanical drop sets where the curl weight drops with each successive set.
The Norwegian University of Science and Technology (NTNU)- Low- and High-Volume of Intensive Endurance Training Significantly Improves Maximal Oxygen Uptake after 10-Weeks of Training in Healthy Men- "The researchers measured changes in VO2max and traditional cardiovascular risk factors in 24 inactive but otherwise healthy overweight men after they completed a 10-week training session that involved three weekly high-intensity interval sessions. One group of 13 followed a protocol that has previously shown to be effective, consisting of four intervals of 4 minutes of high intensity exercise at 90% of maximal heart rate (HRmax) interspersed with 3 minutes of active recovery at 70% HRmax (4-AIT), commonly known as 4x4 training. The other group followed a protocol that consisted of one 4-minute interval at 90% HRmax (1-AIT). After training, VO2max increased by 10% in the group that had just one high-intensity session three times a week (1-AIT), while the group that followed the 4x4 regime increased its VO2max by 13%. Both groups saw decreases in their blood pressure, but the 1-AIT the group's blood pressures showed greater decreases than their 4-AIT counterparts for both systolic and diastolic readings." Translation- One 4 minute high intensity interval done at 90% of heart rate max completed three times a week for 10 weeks improved VO2max by 10%. By the way, a 10% improvement in VO2max in 10 weeks is incredible.
Keep it simple would be my advice to people. The most important thing to understand is NUTRITION will always trump Fitness. If I stop training for 30 days I will be fine. If I stop eating and drinking for 30 days I will be DEAD. Thats how much nutrition trumps fitness and I think it also tells you to where you should really invest your time in if you are going to be obssesive. I don't drink, smoke or do drugs. I believe that if I only walked 60 mins a day and keep on my gold standard diet, I'd be doing a lot better than if I was trying to meet all the above obsessive physical demands on a "so-so" diet. I also believe bar an accident or bad luck, one would live a long life without having to wreck their heads with all the technical stuff that is being throw about above. Along with walking 60 mins a day and sometimes a jog or a cycle, I do strength training 3 days a week with Kettlebells and it has a lot of unilateral and core work for balance and stability. But I view all this like a supplement or a "dessert" to my main menu which is a gold standard diet. My real focus is in the Kitchen and not in the Gym.
@@patrickokeeffe4787 I agree that proper nutrition is more important than exercise. I make sure to have healthy food prepared in the refrigerator daily.
I’m using that protocol. The main problems are 1) the study didn’t answer the original question of the effect of exercise on longevity. 2) the failure to design the control groups to represent the general population. No sedentary control group; at least 30% of the control group changed their activities to the protocol. The study might say something about the elderly Norwegian population and exercise, but not much about the rest of us.
The study was published in the British Medical Journal. It was to be jointly conducted in Norway and Britain; but the procedures had to be so changed it complicated the results.
The question wasn’t answered.
I love it, I do it 3 times a week.
The study was about increasing VO2max with one 4 minute interval as opposed to four 4 minute intervals. No one stated nor implied that the study was about increasing longevity. However, Dr. Attia stated that there is a link between VO2max levels and all-cause mortality risk. @@gotaylor
So yoga counts as stability exercise, cool
@@LongevityTraining I don't think you are aware of what question is bud..
@@LongevityTraining SCAM
I've been thinking the same thing. Besides the step ups, it sounds like Yoga
How about addressing what a 77 year old man should do. I work out with 10 or 15 puound dumbbells and try to walk a mile a day.
If I walk 15000 steps during 6 HR work shift.. is it enough to maintain a healthy life. At the age of 40. Without any running or cardio?
Yeah, at 40 you’ll be fine, unless you have to sprint away from danger for a few minutes. Over the long haul, having a low VO2 max is correlated with a significant increase in all-cause mortality.
Yeah, I do the minimum cause once I start to sweat, I stop doing exercises.
Is calisthenics considered strength training? Thanks.
Sure. Mike tyson pretty much only did callisthenics. He was reasonably strong. Maybe doing a bench press might be easier than going to town on a bag
Cali is great for upper body and there is practically no ceiling.
Can you do one arm pullup for 10 reps? I didn't think so.
For legs and lower body at some point your bodyweight is just not enough to stimulate increases in strength.
@@Ruudwardt doing a thousand pushups isn't going to make you grow much. You can use bands on leg exercises
@@brucejensen3081 Thousand will not, but a person who can barely manage 10 has some pushing up to do.
Too good for modest pushups? Try gymnastic rings. How many people can manage one tip on rings? One rep?
Ok, how about handstand push ups?
Easy? Add deep parallets.
On advanced level there is weighted calisthenics - but that is not for 99 people out of 100.
@@brucejensen3081 Just do one arm pushups and progress to hand stand pushups if that gets easy. 99.99999% of the population will get adequate if not optimal stimulus on the upper body from calisthenics.
"A person's never lifted a finger"🤣
😂😂😂😂
Been seeing a lot of you are asking about a Peter Attia training protocol for longevity based on the latest science. So I made one by studying over 500 hours of content from his podcast (Drive), his book (Outlive), his social media and much more!
If you'd like a copy of this comprehensive training guide designed to make you live longer, drop your email here!
P90x3 30 minutes daily will resolve many issues.
Do you think those workouts satisfy these requirements? I tend to think so. Very stabilization heavy and strength focused. No zone 2!
What about exercise snacks ?
They’re great in terms of keeping your mobility and maintaining strength, you’d still want to add some sort of cardio.
Get Doug McGuff on.
can someone just summarize ehat he said. he seems really cool but i cant seem to figure out what he us really saying
World champion Dorian Yates only did 2 hours per week to win his 6th Olympia
Exception rather than the rule
Some do 10+ sessions a week
Ao many abbreviation
Peter Attia`s recommendation for every day 7 days a week is as follows: 6 hours weight lifting. 12 hours running. 10 hours cycling. 7 hours aerobics. 12 hours walking. Remember: EVERY day. Then you will slow down your aging so that you can live longer to do more exercises.
The guy certainly has the right idea but he's fallen into the same anecdotal trap as everyone else when if comes to exercise. Of course you don't need to do as much as he suggests to get significant benefits from resistance training and cardio work, the problem is that most folks will simply get discouraged as he sets the bar too high. If you're sedentary, then just get moving. Unfortunately I've yet to read any clinical, long term studies that come close to defining what the benefit curve looks like if you compare time and effort to health span as he calls it, but I'm betting you get 80% of the benefit with just 20% of the effort he suggests assuming you follow his advice about weight control and sleep. As an aside, I'm one of those folks that does as much exercise as he suggests and have done so for many years.
This seems like more than a full time job of exercise? How do I spend time with my wife and kids doing this?
@@bricegardner7815 You don`t. That`s the whole point. You just exercise.
do it with your wife and kids?@@bricegardner7815
This is false 😂 he didn’t recommend this amount of exercise at all lol
It is a mistake to measure the effectiveness of exercise in time. What matters with respect to exercise is the quality, and the changes generated in the body.
Starting from this premise, the idea of training a minimum number of times per week is wrong (Dorian Yates trained something for 4 hours per week and won 6 mr Olympia), as is the need to do stability work, or aerobic work in different intensity zones.
Let's remember that the longest-lived people on this planet are not even close to athletes, they are just active people, in fact athletes tend to live less.
You are right about people who live longer are just active people who are emotionally grounded.
Attia has addressed what you are saying you've missed the plot. Most people die due to lack of muscle mass which causes problems. That is basically hoping to win a lottery instead of avoiding mortality.
If you do all of that exercise you may not live longer,it will just feel like it😂
This is what happens when you try to put together protocols like when doggy and kitty make a cake and put everything in it, sausages, onions, milk, sugar, honey, salami, lollipop, dessert, dog food, cat food...surprise surprise, it will taste like crap and will give you stomach ache.
Truth is, you can train all general factors of fitness with just strength training to muscle failure with short rest periods - it has very strong cardiovascular component and also positively affects your mobility, as well as (of course) joints, bones, muscles. Muscle hypertrophy forces all other systems and tissues to follow.
Total time invested for optimal results (if no queue in the gym/at home): 60, at most 90 minutes a week.
if you honestly think strength training conveys all the benefits of cardio training and physical activity in general, then you are quite delusional.
Failure implies a lack of form, form is king. Some of the strongest people on the planet hit their peaks not by training to failure, and not even maximising range of motion, but by maximising time under tension.
I'm not here to say "you are wrong", but maybe someone will read my post and consider both ideas.
@@Yajoy-kh3kc This. Unless you are lifting weights nonstop for 30+ minutes at a time (0 person on planet earth does that) you don't get to enjoy the mitochondria level benefit from LISS cardio.
3 houres is not a little
It's just 25 min a day. Come on now
Peter the life is so disturb projects are pending and they come in to our dreams. I keep exploring the solution. Since we belong from suburban area no resources at all if the tanker don't come people will not have drinking water .development at the cost of what ?
Six hours a week sounds like a lot ;….maybe not for total exercise but certainly just for lifting.
Yeah, I wasn't sure if he meant cardio _and_ strength or just strength. I think the former.
It was just strength, I saw an other video where he outlines his weekly training programme. Its 7 days a week and with Saturday being a double session day. He's training somewhere 15ish hours a week maybe slightly higher
I use to do 6 hours of strength training and 6 hours of cardio. Total daily 2-2 1/2 hours daily of exercises.
Worship of gods of longevity and 'science' and more and self direction. Live until 95? No thnx. Live a simple balanced truly human life, which btw may mean a bunch of change from typical modern Western lifestyle and health status. 3 hours a week, seriously, sounds like a good goal for me.
I wish Americans would realise that not everyone watching is American!!! What on Earth is an 'ALMI'? Not a clue.
He is using terms that most Americans dont know, not just you. Quick Google search - appendicular lean mass index
I’m American, and have no idea what it means 😂
Appendicular Lean Mass Index (ALMI). Google is your friend
And they mention that there are videos that explain. Even Americans don't know these terms either.
American here- no idea what that is❤
Hmm not sure about devoting a third of your time to ‘stability’. If you have three hours, ride a bike for 2:55 and do ten push ups a day
Totally agree. If you never did any fitness, get on the bike. Don't run or lift or waste time on yoga. Bike is the best way to extend your life buy strengthening your cardiovascular system without injuries. And don't soft pedal on the bike for too long. Start slow and go faster and faster. If you terrified of bikes walk up hill as fast as you can. Once you you get fit where your resting heart drops below 60, then you can think about lifting weights. So many guys at the gym looking fit but unfit, dropping of heart attacks or strokes.
@@troutjunkie7330do both! Cycling has bone issue problem dummy! Resistance and cardio are the way to go!
A lot of those muscles prevent accidents and improve performance. Obviously your model is absurd and will work some muscles ridiculously lopsided. How about a totally flat butt with big quads? No bone density from strength training and foot impact? Your comment is dumb enough to be a joke, but you didn't phrase it like one...
@@troutjunkie7330 Strength is right up there with aerobic capacity. Your little prescription would lead to a strong heart, but weak, frail muscles and bones. I see it all the time, cardio junkies suffering from osteopenia and sarcopenia.
@@andrewstankus3507 Nutrition trumps all. Thats what you need nailed down tight, first and foremeost. Knock yourself out after that with whatever form of exercise you want to do. If I dont do any exercise for 30 days it doesnt effect me. If I stop eating and drinking for 30 days, im DEAD. That how important nutrition is over exercise.
Peter how can you train an involuntary muscle, the human heart? Minimum requirement of exercise is one Super Slow strength training session taking approximately 12 to 15 minutes once a week!!!!! you are doing such a disservice to the US populous. It’s not even funny.!!!!
Sir my time is very valuable. I don’t even think I have 500 minutes to read or listen to the miss information provided on this podcast! Why don’t you first address answering my question how do you train an involuntary muscle the human heart? what are you gonna train next your intestines? Your liver? your kidneys?
@@dagobertovila6458 Haha! It's a comprehensive exercise routine I've used with over 300 happy customers. Let me know if you're interested!
Yeah.. ain't no way I'm doing all that in one week nor am I ever gonna do anything even remotely close to it. I bet you the overwelming majority of people who've reached 100 and beyond doesn't even do this either. This is just mad overkill. I can see why some people don't trust science. Its because of claims like this and 52 sets per muscle. That shit just gives science a bad rep. This over do everything shit needs to fade away.
I think? You’re a doctor. Tell us what the science says … not what you think.
I love how knowledgeable he is but is not really realistic the standards that he is setting. Going from zero to super hero training ?. Meh
Ten minutes a day is barely enough for a warm up, let alone enough to get an adaptive response. May as well stay in bed.
Only thing here is that Dr Attia looks about 65 and always looks and speaks like he is so tired.
Exercise ages you - lactic acid damage is irreversible. Look at all the older fitness people. (JJ Virgin, Thomas De Layer). They look OLD.
Then look at Dr Sinclair who uses diet. He looks about 35 and he's in his late 50's.
I think there needs to be a distinction between longevity and fitness, and you need to identify your goal.
The sweet spot is the mix between the two. Being fit and living longer/feeling young for longer.
Lol
65 a strech. He looks his age
Add one hour of Archery pulling a 70 lb compound bow.