The breakdown: Zone 2 || 4 sessions x 45min - Conversational pace - Running, Rowing, Cycling, Rucking Zone 5 || 1 session x 30min - 1:3 (1min in Zone 5 : 3min in Zone 2) or 4:4 (4min in Zone 5 : 4min in Zone 2) Strenght || 4 sessions x 40-60min - I heard last month Dr. Attia saying he does 2 upper body and 2 lower body sessions. - He also says that if he does just strength, he'd do it in the morning. - And specific exercises depend on the person and what their needs are Stability || Spred throughout the week (1-2-3) - Dr. Attia actually recommends DNS (Dynamic Neuromuscular Stabilization) guided by a DNS professional. - But if not, in general - PAILS and RAILS, Mobility, Yoga, Pilates etc. ............. COMBINATIONS (2 separate sessions in one day or back-to-back): No1. Zone 2 + Zone 5 - Always do Zone 2 first and Zone 5 after (45min + 30min OR 1h 15min) No2. Zone 2 + Strength - Always do Zone 2 first and Strenght after (45min + 40-60min OR 1h 25min - 1h 45min) No3. Zone 2 + Zone 5 + Strength - In this order (45min + 30min + 40-60min OR 1h 55min - 2h 15min) WHAT THIS MEANS WEEKLY Zone 2 + Zone 5 - Once a week + 3 x Zone 2 + Strength + 1 Strength + 2 Stability OR mobility movements between exercises during Strength sessions One Possible Variation Is: Monday || Zone 2 + Zone 5 (45min + 30min // 1h 15min) Tuesday || Stability (1h) Wednesday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Thursday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Friday || Stability (1h) Saturday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Sunday || Strength (40-60min) Zone 2 + Strength - 4 times a week + 1 Zone 5 + 2 Stability OR mobility movements between exercises during Strength sessions One Possible Variation Is: Monday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Tuesday || Zone 5 + Stability (30min + 1h // 1h 30min) Wednesday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Thursday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Friday || Stability (1h) Saturday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Sunday || Rest Zone 2 + Zone 5 + Strength - Once a week + 3 x Zone 2 + Strength + 2 Stability OR mobility movements between exercises during Strength sessions One Possible Variation Is: Monday || Zone 2 + Zone 5 + Strength (45min+30min+40-60min // 1h 55min-2h 15min) Tuesday || Stability (1h) Wednesday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Thursday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Friday || Stability (1h) Saturday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Sunday || Rest .............. Okay, that was a bit intense to break down ;d Hope it helps. I definitely needed to see one.
@carrega0005 You can do anything, really. Every expert out there will have slightly different recommendations on all the variables in an exercise routine. It's a benchmark you should strive for according to them... Here's a quick short from Dr. Attia where he's actually giving example of 3xZone2 training, talking about how to increase your VO2 MAX which is the more important goal - ua-cam.com/users/shortsIhEuefiLAso?feature=share You should take everything with a grain of salt and look at what YOU can fit in YOUR life. Realistically. And what your body can handle. Obviously, the more often throughout the week you get into any of the types of activities above, the better. It's not always about the duration of a single session.
@@Spotofgardening Aw, that's great! Thanks for taking the time to let me know. It feels amazing to know that it wasn't just me wanting to see this broken down in written. 😁
Been doing zone 2 for 10 months, my resting heartrate went from 62 to 46. And I just feel full of energy in demanding anaerobic exercise (HIIT) and aerobic execise
@@xalian17HR doesn't mean shit in most cases because it is so varied between individuals. Maybe you were already close to your lowest number. Don't worry about number. There are always humble braggers talking about their resting hr of 25. Lol!
@@sgill4833 I always had a low heart rate when i was young like 40-42 regardless if i did nothing or regular cardio and now i am 45 with 41-44 resting hr, starting with zone 2. I think it just means you i have a bigger heart muscle and it's not necessarily a sign of fitness. It's a bit annoying that my garmin smart watch sometimes registers a nap when i am sitting still 😄
@@rajeevshrivastava4488 The biggest highlight for me was the understanding between how medicine has evolved and really how far it has come. We keep using the phrase "Modern Medicine" in an overly positive way and give in to anything doctors/hospitals have us do without taking personal responsibility for the outcomes. This is described as medicine 2.0 in the book. Medicine 3.0 is where more emphasis, science and money goes towards prevention instead of treatment like in the case of diabetes and cardiac diseases and how we are in a crisis as a society if we don't make strides towards executing the vision of Med 3.0. I also liked the actionable advice given in the book about how to get our health to a point where in our 70s and 80s, medical interventions will be limited and just how important it is for us to work on this goal in our early years. So hard to summarize a 17 hour long book in a YT comment but these are the things that genuinely changed the way I think about my health protocols. Hope this helps!
I think a great time to do Mobility “stability” is during strength training while you are resting between sets. I.e if your working out your upper body during strength training than focus on a couple of mobility movements for lower body through out the whole workout, and vice versa. I picked this up like 10 years ago when doing an ERIC CRESSEY routine and have found the best way to stick and be consistent with mobility work
Im 53......i think that ive accidentally done all of these things.....biking 30km round trip to work, and working as a waiter carrying heavy cast iron skillets all night. Once a week i do a 1ookm ride, getting in some high intensity sessions climbing hills and such. I never knew that i was doing anything exceptional, but when i compare myself to others my age....i feel absolutely great!
Nice video,well done. Also, I'm 62 but I'm very thankful for my health. Rim Rim Grand Canyon 6 hours or so, 2:56 800 meter, sub 7 hour 50K this year. I'm an average athlete at best, The key to my longevity is to keep the routine simple and convienent, involve fun friends, and I do what I enjoy. My secret weapon is my bike commute. Yes at 62,. it saves time and is so much fun and finally I like to always have an event on the calendar.
I recently read his book, but there is something that I have in my mind. 1) Cardio, strength and stability, but what about my normal weight training in the gym? 2) He talks about not exceeding calorie intake, but if I train for 7 days, how many calories do I need if Im 65kg and 18yrs old
For zone 5, I recommend 3-5 minutes vs just a minute. You really want your heart rate to be pegged for a long as you can handle! It's going to hurt 🙂. Good video!
Do a fast walk with arm movements... Speed bag, elliptical arms, jumping jacks, arm curls.... You can alternate through them to adjust heart rate. Easier on knees than running...full body workout.
I am MUCH older than you and can assure you that aging is only killing those early who “groom their vices” (not doing any sports or daily physical activities, excessive alcohol, smoking, steroids or even drugs). Doing some weight training after your cardio workout is boosting muscle strength which will benefit your running (your running speed is similar to mine = due to your young age, you will be able to improve your speed by quite a bit - target 5min per kilometer). Shedding some muscle mass while keeping your muscle strength(!) will enhance your running economy.
My biggest recommendation for people is to pick up a recreational sport, ideally a team sport e.g. soccer, basketball, badminton, baseball, etc. It inherently has all the zone 2 and zone 5 training, and the team part is fun and social thing so it's more sustainable. At a recreational level, you play at your own pace. It also has some short bursts of intensity which naturally takes you to your zone 5 without even thinking about it. There are probably a ton of local recreational sports of any kind at any level near you and you pay just a fraction of gym memberships (unless your natural interest is going to the gym).
Thank you. You've done your research and condensed it to a video, which I'm tankful for. I was after this exact recommendation as I knew the pieces but didn't see the full routine yet.
Really good video!! I liked that although you are a beast already, your cardio fitness wasn't miles away from me 😅 struggling to see how this is achievable with my full time job and study, the corporate world doesn't care about your longevity 😬😬. You are spot on with the life in later life, if I am privileged enough to live to an old age, I want to be able to live, I want to be able to hike, take a dog for long walks, play etc and that's why I want to get fit so i can play with my kids, nieces and nephews so I can keep up!! My Dad is an absolute beast at 66 this year, FTP well in excess of 200, he is a machine, my aim is to catch up but also increase my strength significantly, even though I'm half his age 😂 I think another area needs to be touched on and that's mental health, I've taken on a lot of responsibility at work recently and my stress is high, I need to work on that side in parallel so it doesn't impact me so much. No idea why I'm writing all this 🤟🤟
Nice breakdown on all of these pillars! PAILs and RAILs would be more strength training in your end ranges rather than “activation”. Strengthening at your end ranges give your joints and tissues resilience in positions you wouldn’t normally train with traditional strength training and activity in our “middle ranges” or where our bodies and nervous system currently have access to. Can dive down deeper into this in a separate conversation :)
Hi Shrvin!!! love your videos and follow them all the time. Can you add the transcript in a comment for the breakdown of the program elements? This will help people with existing program incorporate the requirements into that. So for example: Once a week do Zone 5 for 30 minutes 4 times a week do Zone 2 Make sure to add stability session 2-4 times a week At least 4 times a week of strength. I just made all this up so a real one will be great :) Keep creating such awesome content.
If I’m not mistaken strength is important to reduce the risk of injury death. Which rises very steep in old age. Many people just fall over and break their hips and basically die from the injuries consequences. If you’re strong and stabile you won’t fall in ways injuring you beyond repair.
@@aysepersona4194 thanks, that doesn’t quite answer the question. Women are generally weaker than men, though I don’t doubt women die from the effects after a fall.
One-time less likely to die means subtracting from your likelihood of dying one times its value, which brings your likelihood of dying down to zero. You'll never die. So, what does five times less likely to die mean?
I guess the obvious question is how much time this will require per week to hit all 4 of Attia's pillars of physical longevity? It's starting to sound like I'm living to exercise rather than any other long-life parameter. And then there's what you can and can't eat. Pretty soon, quality of life seems like a dream.
I used to think this way until… at some point I needed to learn how to enjoy and appreciate the process. The more I got into the cycle of health focused life, things started to rebalance - I became less obsessed with “comfort” (watching meaningless contents on netflix, or just being a couch potato, eg.) and sugary drinks I used to enjoy started to feel too artificial and gross (also the thought that the cheap pleasure that lasts few min would negate my hours of hard work made it taste almost unenjoyable). Once the over blown artificial, processed junk (whether it be diet, entertainment, and other bad habits) get replaced with the wholesomeness of the simple things in everyday life, those harsh lifestyle requirements were no longer a laundry list of burdens but rather simple joys (think the sweet taste of fountain water after a challenging workout that I dreaded to start from my couch but fulfilling at the end) that I get to cherish as I progress toward the outlook of my healthier self
We are physiologically designed to enjoy exercise - endorphins, epinephrine/adrenaline, dopamine. After a period of training, it should add to your quality of life, rather than take away from it. Optimally I think he'd suggest 2-3 hours of exercise a day! Which is too much for most people, so I'm aiming 1-2 hours a day.
I get this in three runs (one intervals) and two gym sessions lasting 20 minutes or swap one gym for a full body boot camp style workout with mates. Do your stretches after the weights and maybe one after the interval run. Rest of the week make sure I am walking at least 7000 steps. We do a longer walk usually at the weekend. It’s basically an hour a day. I do it first thing after a coffee, my husband does his hour after work.
Great video. I too have just started his book and am trying to take his advice. I also found the stability component the hardest to find information on. To me it sounds very much like yoga, but surprisingly I have listened a tonne of his interviews and read his articles, and he never mentions yoga. Maybe he will later in the book.
@@stargazerbird I showed my wife (a lifelong yogi) "Foundational Training" that I have been doing in the sauna/Hotworx. She yelled, "THAT'S YOGA WHY DON'T YOU DO IT WITH ME?" No, no, wife.
Peter Attia has created a program here that is in the process of making him lots of money. One of the main techniques is making things so intricate and difficult to understand that You must buy his programs, books etc. .
Yes exactly contradicts the blue zones where people do not visit a gym but their daily lives ensure they are active I.e shepherds, fishermen etc. I think this is way over complicated. Walk every day, stretch and do some strengthening with body weight exercises and will be fine 😊
@@MrDavidh37 Thank you for being the voice of reason...I already have three pages of stuff written down and was thinking...this must be simpler. You are right...cheers
This makes sense to me. He’s off on a lot of his info. Daily walking is all you need, you don’t need extremely high amounts of zone 2. VO2 max training, sure. 1x per week. Weights, also can be done sparingly to get strong results.
You guys clearly haven't read the book, because I have and the recommendations aren't actually all that complicated. He basically describes zone 2 is just "a walk or jog that's a little above easy for you", and zone 5 is just "hard but not quite your absolute max sprint." He also outright says in the book that every person's routine should be tailored to them, and doesn't make hard prescriptions about what activities to do, only about what the overall goals should be. Quit judging and just go read the dang book, you'll learn something.
My father in law does the EXACT OPPOSITE of this program lol. Smokes, only drinks Coke, eats frozen dinners, doesn't leave the house or even the couch. Still ticking at 83. Genetics is EVERYTHING. Doing this routine will help the quality of life and probably extended your life, but if you have bad genes you are screwed. I like to be in shape and feel good, but I don't focus on living forever, just being the best I can be physically today.
This is all great content, but I had to laugh when you state the ways to "reduce risk of death" without further qualifications. I mean... I'm pretty sure even for those of us working to be healthy, the "risk" of death will still be 100%.
I would imagine pulling yourself out of a pool could be simulated by an action similar to bar dips? And maybe some inner thigh elasticity to put your foot over the edge
IMHO, most people of today are overtraining their bodies and because of that they age faster and die early. The key to longevity is to train less and with lighter weights to preserve your body to function longer. Most people I know who lived past 90 years barely trained. Dr. Peter Attia is like 50 y.o and to me he looks old and tired and over-trained. I am 48 y.o. and look much younger than him. Longevity is great but so is youthfulness. If I am going to live long I want to look younger not older.
I'm kind of confused, but also I get the message at the same time. I'm 61, and yes I'm one of those people...I've let myself go physically. I can tell that if I continue on this path, I will end up falling and dying. I get that I need to get off my a$$ and start exercising. But does this Dr. really expect people like me (with arthritis, bursitis, etc) to run for 45 minutes? I don't think my joints can take that. I guess I could walk fast. Has the doc said anything about people like me that are past a certain point?
I can easily talk on the rower but my lactate after 20min at 125 bpm at 100 watts is 3.1. So according to this and other Dr. Attia videos I’m out of zone 2! What’s going on?
Love this video! Been trying to train in a similar way! For the farmer walks, are you working towards his strength standard of being able to walk for a minute with 100% your Bodyweight (50% in each hand)? I’m at 70% right now and it’s intense!
The breakdown:
Zone 2 || 4 sessions x 45min - Conversational pace - Running, Rowing, Cycling, Rucking
Zone 5 || 1 session x 30min - 1:3 (1min in Zone 5 : 3min in Zone 2) or 4:4 (4min in Zone 5 : 4min in Zone 2)
Strenght || 4 sessions x 40-60min
- I heard last month Dr. Attia saying he does 2 upper body and 2 lower body sessions.
- He also says that if he does just strength, he'd do it in the morning.
- And specific exercises depend on the person and what their needs are
Stability || Spred throughout the week (1-2-3)
- Dr. Attia actually recommends DNS (Dynamic Neuromuscular Stabilization) guided by a DNS professional.
- But if not, in general - PAILS and RAILS, Mobility, Yoga, Pilates etc.
.............
COMBINATIONS (2 separate sessions in one day or back-to-back):
No1. Zone 2 + Zone 5 - Always do Zone 2 first and Zone 5 after
(45min + 30min OR 1h 15min)
No2. Zone 2 + Strength - Always do Zone 2 first and Strenght after
(45min + 40-60min OR 1h 25min - 1h 45min)
No3. Zone 2 + Zone 5 + Strength - In this order
(45min + 30min + 40-60min OR 1h 55min - 2h 15min)
WHAT THIS MEANS WEEKLY
Zone 2 + Zone 5 - Once a week
+ 3 x Zone 2 + Strength
+ 1 Strength
+ 2 Stability OR mobility movements between exercises during Strength sessions
One Possible Variation Is:
Monday || Zone 2 + Zone 5 (45min + 30min // 1h 15min)
Tuesday || Stability (1h)
Wednesday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Thursday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Friday || Stability (1h)
Saturday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Sunday || Strength (40-60min)
Zone 2 + Strength - 4 times a week
+ 1 Zone 5
+ 2 Stability OR mobility movements between exercises during Strength sessions
One Possible Variation Is:
Monday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Tuesday || Zone 5 + Stability (30min + 1h // 1h 30min)
Wednesday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Thursday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Friday || Stability (1h)
Saturday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Sunday || Rest
Zone 2 + Zone 5 + Strength - Once a week
+ 3 x Zone 2 + Strength
+ 2 Stability OR mobility movements between exercises during Strength sessions
One Possible Variation Is:
Monday || Zone 2 + Zone 5 + Strength (45min+30min+40-60min // 1h 55min-2h 15min)
Tuesday || Stability (1h)
Wednesday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Thursday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Friday || Stability (1h)
Saturday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min)
Sunday || Rest
..............
Okay, that was a bit intense to break down ;d Hope it helps.
I definitely needed to see one.
Hi on zone 2 is possible do 3 hours per week in 3 days (1h per session) ?
@carrega0005 You can do anything, really. Every expert out there will have slightly different recommendations on all the variables in an exercise routine. It's a benchmark you should strive for according to them... Here's a quick short from Dr. Attia where he's actually giving example of 3xZone2 training, talking about how to increase your VO2 MAX which is the more important goal - ua-cam.com/users/shortsIhEuefiLAso?feature=share
You should take everything with a grain of salt and look at what YOU can fit in YOUR life. Realistically. And what your body can handle.
Obviously, the more often throughout the week you get into any of the types of activities above, the better. It's not always about the duration of a single session.
you rock
I don't think you realise the value of what you just did 🤟🤟🤟 thank you!! I'm going to re-read and develop a plan that I can fit in
@@Spotofgardening Aw, that's great! Thanks for taking the time to let me know. It feels amazing to know that it wasn't just me wanting to see this broken down in written. 😁
I can’t tell you how incredible it is that you include proper subtitles in your video. That extra effort is seriously appreciated!
I massaged myself, I was so appreciative. Thank you
As a hard of hearing myself, I fully agreed. Thank you!
I double that, great for non native speakers too
Been doing zone 2 for 10 months, my resting heartrate went from 62 to 46. And I just feel full of energy in demanding anaerobic exercise (HIIT) and aerobic execise
Interesting - I did 8 months of zone 2 and my resting heart rate didn’t budge: still between 58-67 bmp
@@xalian17 i also did a pretty good amount of zone 5
@@xalian17HR doesn't mean shit in most cases because it is so varied between individuals. Maybe you were already close to your lowest number. Don't worry about number. There are always humble braggers talking about their resting hr of 25. Lol!
@@xalian17my resting HR is around 50. Has been all my life. Starting zone 2 now. I don't think it will change much. Maybe down to 45 max.
@@sgill4833 I always had a low heart rate when i was young like 40-42 regardless if i did nothing or regular cardio and now i am 45 with 41-44 resting hr, starting with zone 2. I think it just means you i have a bigger heart muscle and it's not necessarily a sign of fitness. It's a bit annoying that my garmin smart watch sometimes registers a nap when i am sitting still 😄
I’m done reading the book! 17 hours long on audible but so worth it! Working on getting my vo2 Max up!
I just finished it myself. Race you to the finish, first one to die, loses!
Not far from finishing it myself, but I enjoy it as much as his podcasts, haha.
Can you plz share the things that you liked most in the book
@@rajeevshrivastava4488 The biggest highlight for me was the understanding between how medicine has evolved and really how far it has come.
We keep using the phrase "Modern Medicine" in an overly positive way and give in to anything doctors/hospitals have us do without taking personal responsibility for the outcomes. This is described as medicine 2.0 in the book.
Medicine 3.0 is where more emphasis, science and money goes towards prevention instead of treatment like in the case of diabetes and cardiac diseases and how we are in a crisis as a society if we don't make strides towards executing the vision of Med 3.0.
I also liked the actionable advice given in the book about how to get our health to a point where in our 70s and 80s, medical interventions will be limited and just how important it is for us to work on this goal in our early years.
So hard to summarize a 17 hour long book in a YT comment but these are the things that genuinely changed the way I think about my health protocols. Hope this helps!
@@AparnaJain1 Thanks Aparna!!
I think a great time to do Mobility “stability” is during strength training while you are resting between sets. I.e if your working out your upper body during strength training than focus on a couple of mobility movements for lower body through out the whole workout, and vice versa. I picked this up like 10 years ago when doing an ERIC CRESSEY routine and have found the best way to stick and be consistent with mobility work
absolutely!
Thanks for keeping us in the loop brother! Will definitely be adding more Zone 5 / HIIT training to the protocol for longevity
You’re the 🐐
HIIT intervals are too short according to P Attia; instad, aim for 4-minute efforts
Im 53......i think that ive accidentally done all of these things.....biking 30km round trip to work, and working as a waiter carrying heavy cast iron skillets all night. Once a week i do a 1ookm ride, getting in some high intensity sessions climbing hills and such. I never knew that i was doing anything exceptional, but when i compare myself to others my age....i feel absolutely great!
Nice video,well done. Also, I'm 62 but I'm very thankful for my health. Rim Rim Grand Canyon 6 hours or so, 2:56 800 meter, sub 7 hour 50K this year. I'm an average athlete at best, The key to my longevity is to keep the routine simple and convienent, involve fun friends, and I do what I enjoy. My secret weapon is my bike commute. Yes at 62,. it saves time and is so much fun and finally I like to always have an event on the calendar.
Average? I think you are being modest.
Sounds great. Just don't get hit by a car...that will limit your longevity.
yea, mate, you are maybe average for an athlete half your age. And sounds like you would outperform many non-athletes half your age 😉
I’m your age & healthy - but you are way beyond me. I can’t run for fear of my back. Keep it going!
peter is great. As a physician I try and practice medicine 3.0. Every physician should read the book and for that matter everyone should read the book
Thanks for this. He talks so much you never get a simple routine of what to actually do.
Love this shervin so well made
Thank you Jacklyn!!
I recently read his book, but there is something that I have in my mind.
1) Cardio, strength and stability, but what about my normal weight training in the gym?
2) He talks about not exceeding calorie intake, but if I train for 7 days, how many calories do I need if Im 65kg and 18yrs old
For zone 5, I recommend 3-5 minutes vs just a minute. You really want your heart rate to be pegged for a long as you can handle! It's going to hurt 🙂.
Good video!
This is correct. Peter suggested 4x4x4. Four minutes on, four minutes rest, four times.
rest means rest right. not zone 2 like he said in the vid?@@gravitasrecordings
love this! You had me cracking up. I listen to Dr. Attia all the time and I loved his book!
#PeterAttia should definitely comment on your video to bump it up... So very well done good sir! 🎉
one day!
THANK YOU!
At this point Peter Attia's channel is a mess so for a beginner, like myself, I have no idea where to start but this video is just perfect
thank you this changed my life
you changed my life even more
Do a fast walk with arm movements... Speed bag, elliptical arms, jumping jacks, arm curls.... You can alternate through them to adjust heart rate. Easier on knees than running...full body workout.
One of my favorite media personalities and doctors! Great video!
His first episode on JRE is awesome
Obsessed w the cut at 3:01
🔪🔪
Snaps, that gym is beautiful everything under the sun:)
Literally everything!!!
biggest gripe with his approach would be time, i think. but nice video my man Shervin!
now you got me rethinking a few things.. and buying a book
I am MUCH older than you and can assure you that aging is only killing those early who “groom their vices” (not doing any sports or daily physical activities, excessive alcohol, smoking, steroids or even drugs).
Doing some weight training after your cardio workout is boosting muscle strength which will benefit your running (your running speed is similar to mine = due to your young age, you will be able to improve your speed by quite a bit - target 5min per kilometer). Shedding some muscle mass while keeping your muscle strength(!) will enhance your running economy.
Stephen Seiler is the person who did work on Vo2max, Zone 2 and 4by4. It is mainly for cycling athletes. Just info
Thank you, Shervin! I just pre-ordered the book on Audible!
Thank you so much for this great video. Magnificent information! 👍👏💪
"at a hundred, two hundred years old"
Love the deadpan humor sprinkled in :)
or Hug Jackman for Hugh Jackman! Tee Hee
My biggest recommendation for people is to pick up a recreational sport, ideally a team sport e.g. soccer, basketball, badminton, baseball, etc. It inherently has all the zone 2 and zone 5 training, and the team part is fun and social thing so it's more sustainable. At a recreational level, you play at your own pace. It also has some short bursts of intensity which naturally takes you to your zone 5 without even thinking about it. There are probably a ton of local recreational sports of any kind at any level near you and you pay just a fraction of gym memberships (unless your natural interest is going to the gym).
What if I suck at sports and am socially awkward and introverted😢
New subscriber here!! Because of the 100years goal! I’m here for this
Thank you for the summary, really useful for those who don’t have time for long information depleted videos. But saying Hugh Jackman as you did …
4:56 Not the airball, man 😭😭
Michael Scott cracked me up. Nice video!
Bro thank you for this video. I had no idea. You are actually Out here saving lives😊
Thank you. You've done your research and condensed it to a video, which I'm tankful for. I was after this exact recommendation as I knew the pieces but didn't see the full routine yet.
"MitoChoNdriA iS thE pOweRhOus --" definitely earned a like hahaha
Hehehe
Loved the video! Looking forward to more! All the best!
Like! Sassy! Informative. Fun.
Can’t wait for the book to come out!
hahaha yay!! yesss we need to do a health/fitness collab video one day!
Another banger from shervin💯🔥
Great video. Concise, simple, to the point. Well edited. I’m impressed. 👍🏻🇨🇦
Finally a fitness, strengness guy that doesn't take himself too seriously 😂🎉
Some to summarize "Steady State Cardio" for 45 minutes and then some HIIT
Thanks for making this video. I really enjoyed it.
Really good video!! I liked that although you are a beast already, your cardio fitness wasn't miles away from me 😅 struggling to see how this is achievable with my full time job and study, the corporate world doesn't care about your longevity 😬😬. You are spot on with the life in later life, if I am privileged enough to live to an old age, I want to be able to live, I want to be able to hike, take a dog for long walks, play etc and that's why I want to get fit so i can play with my kids, nieces and nephews so I can keep up!! My Dad is an absolute beast at 66 this year, FTP well in excess of 200, he is a machine, my aim is to catch up but also increase my strength significantly, even though I'm half his age 😂 I think another area needs to be touched on and that's mental health, I've taken on a lot of responsibility at work recently and my stress is high, I need to work on that side in parallel so it doesn't impact me so much. No idea why I'm writing all this 🤟🤟
Great video, so nicely explained everything Peter teaches.. keep up the good work! 😎🤟
Great video Shervin!
Damn, well done man! Someone should give more detail to the centenarian Olympics. I’m very interested in this.
Nice breakdown on all of these pillars! PAILs and RAILs would be more strength training in your end ranges rather than “activation”. Strengthening at your end ranges give your joints and tissues resilience in positions you wouldn’t normally train with traditional strength training and activity in our “middle ranges” or where our bodies and nervous system currently have access to. Can dive down deeper into this in a separate conversation :)
Hi Shrvin!!! love your videos and follow them all the time.
Can you add the transcript in a comment for the breakdown of the program elements?
This will help people with existing program incorporate the requirements into that.
So for example:
Once a week do Zone 5 for 30 minutes
4 times a week do Zone 2
Make sure to add stability session 2-4 times a week
At least 4 times a week of strength.
I just made all this up so a real one will be great :)
Keep creating such awesome content.
Can anyone explain to me if fitness and strength are so influential on longevity why women outlive men? Is it relative to peers?
If I’m not mistaken strength is important to reduce the risk of injury death. Which rises very steep in old age. Many people just fall over and break their hips and basically die from the injuries consequences. If you’re strong and stabile you won’t fall in ways injuring you beyond repair.
@@aysepersona4194 thanks, that doesn’t quite answer the question. Women are generally weaker than men, though I don’t doubt women die from the effects after a fall.
Nofitication reminder was so clever at 4:46
Can’t believe you don’t know who is Hugh Jackman 😂 X-men?? No?
Great video though! Looking forward to the book
this is amazing. instant subscribe!
Thanks for the video. Sub'd!
One-time less likely to die means subtracting from your likelihood of dying one times its value, which brings your likelihood of dying down to zero. You'll never die. So, what does five times less likely to die mean?
Go, Shervin!
Great video. Don't skip aerobics (easy jogging, bicycling, swimming, etc) day, because that lengthens your telomeres.
I just snort a line of NMN when I can't get my zone 2.
your videos are getting better and better!!
Thank you sun ☀️
New drinking game: every time Apple Watch is said in these videos, drink water
For stability - look at Knees Over Toes Guy
Love him
Wondering if a hiit cardio workouts would be a VO2Max workout? 🤔. I’m very intrigued thanks for sharing!
Is that Chelsea Piers, NY?
I guess the obvious question is how much time this will require per week to hit all 4 of Attia's pillars of physical longevity? It's starting to sound like I'm living to exercise rather than any other long-life parameter. And then there's what you can and can't eat. Pretty soon, quality of life seems like a dream.
I used to think this way until… at some point I needed to learn how to enjoy and appreciate the process. The more I got into the cycle of health focused life, things started to rebalance - I became less obsessed with “comfort” (watching meaningless contents on netflix, or just being a couch potato, eg.) and sugary drinks I used to enjoy started to feel too artificial and gross (also the thought that the cheap pleasure that lasts few min would negate my hours of hard work made it taste almost unenjoyable). Once the over blown artificial, processed junk (whether it be diet, entertainment, and other bad habits) get replaced with the wholesomeness of the simple things in everyday life, those harsh lifestyle requirements were no longer a laundry list of burdens but rather simple joys (think the sweet taste of fountain water after a challenging workout that I dreaded to start from my couch but fulfilling at the end) that I get to cherish as I progress toward the outlook of my healthier self
We are physiologically designed to enjoy exercise - endorphins, epinephrine/adrenaline, dopamine. After a period of training, it should add to your quality of life, rather than take away from it. Optimally I think he'd suggest 2-3 hours of exercise a day! Which is too much for most people, so I'm aiming 1-2 hours a day.
I get this in three runs (one intervals) and two gym sessions lasting 20 minutes or swap one gym for a full body boot camp style workout with mates. Do your stretches after the weights and maybe one after the interval run. Rest of the week make sure I am walking at least 7000 steps. We do a longer walk usually at the weekend.
It’s basically an hour a day. I do it first thing after a coffee, my husband does his hour after work.
Great video. I too have just started his book and am trying to take his advice. I also found the stability component the hardest to find information on. To me it sounds very much like yoga, but surprisingly I have listened a tonne of his interviews and read his articles, and he never mentions yoga. Maybe he will later in the book.
It’s yoga. The bros don’t like to mention it because it is seen as girly. All the stretches I watch the longevity gurus do are in yoga.
@@stargazerbird I showed my wife (a lifelong yogi) "Foundational Training" that I have been doing in the sauna/Hotworx. She yelled, "THAT'S YOGA WHY DON'T YOU DO IT WITH ME?" No, no, wife.
I’m enjoying these, keep it up 🤜🤛
I think his stability work is FRC and Kinstretch based. Look there for more info.
Peter Attia has created a program here that is in the process of making him lots of money. One of the main techniques is making things so intricate and difficult to understand that You must buy his programs, books etc. .
Yes exactly contradicts the blue zones where people do not visit a gym but their daily lives ensure they are active I.e shepherds, fishermen etc. I think this is way over complicated. Walk every day, stretch and do some strengthening with body weight exercises and will be fine 😊
@@MrDavidh37 Thank you for being the voice of reason...I already have three pages of stuff written down and was thinking...this must be simpler. You are right...cheers
This makes sense to me. He’s off on a lot of his info. Daily walking is all you need, you don’t need extremely high amounts of zone 2. VO2 max training, sure. 1x per week. Weights, also can be done sparingly to get strong results.
You guys clearly haven't read the book, because I have and the recommendations aren't actually all that complicated. He basically describes zone 2 is just "a walk or jog that's a little above easy for you", and zone 5 is just "hard but not quite your absolute max sprint." He also outright says in the book that every person's routine should be tailored to them, and doesn't make hard prescriptions about what activities to do, only about what the overall goals should be. Quit judging and just go read the dang book, you'll learn something.
valuable summary, thx!
Thank you for the video, my zone 2 is under 120! Yours seems to be really high
Great video thanks
Thank you! What should I make next?
＋ 加油 from Malaysia
Kariza wake up Shervin posted😃
Hhahahaha
Great video. Subscribed.
Which gym is that? Looks incredible!
sweet gym. where is that?
This was Great!!!
My father in law does the EXACT OPPOSITE of this program lol. Smokes, only drinks Coke, eats frozen dinners, doesn't leave the house or even the couch. Still ticking at 83. Genetics is EVERYTHING. Doing this routine will help the quality of life and probably extended your life, but if you have bad genes you are screwed. I like to be in shape and feel good, but I don't focus on living forever, just being the best I can be physically today.
It’s not about living forever , it’s about living better for longer than your genetics.
Very useful
Video bud thx
This is all great content, but I had to laugh when you state the ways to "reduce risk of death" without further qualifications. I mean... I'm pretty sure even for those of us working to be healthy, the "risk" of death will still be 100%.
lol I was watching this vid and dang it sounds like the book I just read .. outlive lol
I would imagine pulling yourself out of a pool could be simulated by an action similar to bar dips? And maybe some inner thigh elasticity to put your foot over the edge
That sort of test is pretty much all about body weight unless you are very weak.
You can’t reduce your risk of death, I think you need to specify risk of death by what age, or health span or something
Incredible how one dude has monopolized the longevity knowledge market. No one else is really being heard on this topic
Love your video
i lost 10 pounds in 2 days and gained 4 pounds of lean muscles
you are a genetic legend
Where is the video you tested yourself against peter attias standards? Do you have charts to measure yourself?
great video
Thank you!! My favorite video made in the past few months
Shervin, are you wearing a Whoop monitor on your bicep? So, you have a Polar, Apple watch and whoop? And does the bicep GI VV e a better reading?
IMHO, most people of today are overtraining their bodies and because of that they age faster and die early. The key to longevity is to train less and with lighter weights to preserve your body to function longer. Most people I know who lived past 90 years barely trained. Dr. Peter Attia is like 50 y.o and to me he looks old and tired and over-trained. I am 48 y.o. and look much younger than him. Longevity is great but so is youthfulness. If I am going to live long I want to look younger not older.
lose strength after 25??? peak??? i’m in my 40’s & had one of my largest deadlift PR’s a few months ago.
Longevity I don't want to Die
I'm kind of confused, but also I get the message at the same time. I'm 61, and yes I'm one of those people...I've let myself go physically. I can tell that if I continue on this path, I will end up falling and dying. I get that I need to get off my a$$ and start exercising. But does this Dr. really expect people like me (with arthritis, bursitis, etc) to run for 45 minutes? I don't think my joints can take that. I guess I could walk fast. Has the doc said anything about people like me that are past a certain point?
Got a follower. Sweet vids. Algo
Im still getting stronger after 25, don't believe that buuuullshiet
Great vid, how long is your vo2 max session? (Total cycles)
20-30 min!
I like your video. Funny and Informative.
Thanks for the nice video.. How did you connect your watch to h10.. Mine keeps disconnecting
I can easily talk on the rower but my lactate after 20min at 125 bpm at 100 watts is 3.1. So according to this and other Dr. Attia videos I’m out of zone 2! What’s going on?
I just do 3x VO2max interval sessions per week. I try and aim for 10 minutes in Zone 5. Wouldn't bother with Zone 2 unless you need endurance
He splits sundays with am threshold work and pm vo2 work
Love this video! Been trying to train in a similar way! For the farmer walks, are you working towards his strength standard of being able to walk for a minute with 100% your Bodyweight (50% in each hand)? I’m at 70% right now and it’s intense!