A training plan for the “centenarian athlete” | Andy Galpin & Peter Attia
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- Опубліковано 3 чер 2023
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Watch the full episode: • 250 ‒ Training princip...
This clip is from episode #250 of The Drive - Training principles for longevity
| Andy Galpin, Ph.D.
In this episode, Peter is joined by Andrew Huberman, a Professor of Neurobiology at Stanford University and host of the Huberman Lab podcast.
In this clip, we discuss:
- You need one physical activity in your plan that requires you to react to the world
- How many times a week does a person need to experience their max heart rate
- Weekly plan to strengthen cardiovascular health and neurological health
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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.
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3 things you need to train: High functioning muscle tissue, nervous system, cardio pulmonary. One of the components to maintaining brain function as you get older is you need physical activity that is uncontrolled like an outdoor hike where steps are not uniformed, the terrain varies. It could be a sport like surfing or badminton that needs you to react to the outside world. Weightlifting, running, or sprinting also checks that box. High force production preserves your nervous system by asking it to do a lot of different things and by asking all the motor units to work greater than 80% max. Power lifting, weightlifting, Strongman, or Crossfit. Cardiovascular needs to be able to do 3 things; sustain consistent work output over a minimum of 30 minutes with no breaks or intervals, max heart rate for minimum once a week and most should do twice a week, and recovery from high intensity stuff.
🥊
Good summary, thanks.
Makes sense. For those of us older folks, I think the challenges could be the recovery part
Having Andy Galpin a podcast automatically means its going to be to the point and super informative !!!!
The key to longevity is building strength AND FLEXIBILITY through building muscle by using your own body weight and stretching after. Press-ups, squats (and back to wall with knee and thigh in right angle position for 5 mins or/and second position squat for 5 minutes), tummy push-ups, calve raises, back raises, glutes, side abs, forearms, plank minimum 3 minutes and progress to using weights and always stretch in opposite position to how we use our bodies daily. Then you need to incorporate power walking where your heart rate is a little stressed and build from that. The older you get the more of a ninja you need to work towards and the older you get the less you can stop. To keep it going is easier than to stop and start. Once you’ve acquired a good level of fitness it’s longer painstakingly hard to get going and doing it as long as you maintain it. It is however very hard when your fitness is in deficit and then you have to be mentally strong to make yourself do it because most of the time you won’t want to.😊
Long cycle kettlebell complexes checks most of the boxes. It's strength, cardio that involves a lot of skills.
The first thing to go, as one ages, is muscle mass, and strength in the legs. The ability to do a bodyweight ass to grass squat should be the number one movement everyone should hang on to. All compound movements are based on the foundation of the strength in one's legs.
Wow. You LOST ME for EVER
IceFall - agree. Squat good alone, Even better if "bodyweight" is loaded on a bar.
A lot of folks can squat “body weight on a bar” to 90 degrees, but can’t squat their free body weight all the way down and back up. Mobility and strength through entire range is actually a thing.
Not true. The thing you lose the most is muscle speed/power (8-10% a year), than strength (2-4%) and than muscle mass (around 1% a year).
ua-cam.com/video/CyDLbrZK75U/v-deo.html
@@go9ro367 I was like this in HS and college. Could lift heavy weights but couldn’t do yoga and when I went to do BJJ, skinnier, smaller guys were just stronger than me in different positions. Because they had that strength over range of motion.
Thank you so much for your amazing work and book, and especially the last chapter. Very inspiring and powerful. I really respect/appreciate it!
Excellent content! 76 yrs young here and the only thing that I do to keep functioning is mountain biking. It’s the crown jewel of senior fitness, imho.
Works upper and lower, cardio, respiratory, proprioceptive and all of what was recommended here. Usually two to three time per week.
Mtn biker 68 years old. Just completed a 3 day hike in Baxter State Park, 35lb pack Roaring Brook to Chimney Pond. 10lb pack up Cathedral to Baxter Peak over Knife Edge trail to Pamola peak, down Dudley to Chimney then hiked out to Roaring Brook the next day. It would be awesome to still be able to do that hike 10 years from now. Unfortunately at our age catastrophic injury is a major concern.
I'm a 66 yo road rider. I love it and it is convenient to do where I live but it led to me losing muscle in my upper body as I aged. I do gym now at least twice a week. Just saying!
@@beesplaining1882 Mountain bike is different ;)
I’m a 93 year old gender neutral mango tree and I fully agree with everything Dr.Andy says
I swim, play softball, walk, body weight exercises, and recently train one on one with a pro boxer! Boxing, by far is the toughest.
Great content. I watch anything that Peter puts up, for me he is the trusted guide I’m basing my longevity strategy on. It would help if the medical jargon and acronyms could be decoded for us lay people - keep up the great work and thank you 🙏
Mountain biking. Lots of old men are on the trails here in CO Springs. My rides are 2-3 hours long, climbing 1000-2000 ft, and some parts take every ounce of my strength, for a few minutes at a time. It's all on the legs, but I have a membership at a rock climbing gym and ideally alternate these activities. I also live near a high school with an olympic size pool that's open to the public. All three of these things combine cardio and strength, and are more fun than lifting weights. That's the part you always leave out in these videos - if your workout isn't fun, then you are really missing out. Here is another trail in my backyard: ua-cam.com/video/oUebIAdxggk/v-deo.html
I’m 61 & a hardcore mtn biker & do the same types of riding as you do along with some moderate weight training, stretching & good diet, I’m convinced that it’s the secret to longevity. Keep riding & stay safe!
This is my exact routine as well (fellow CO resident). Gym sessions are mainly climbing and weights. Outside MTB/Climbing in warm months or skiing in the winter. That would seem to check the majority of boxes. Not sure where I fit the fly fishing in ;)
Completely agree that making workouts fun makes them more sustainable. I'm all for these activities for the majority of my workouts. Just don't forget that you need to throw in occasional weightlifiting at 80% 1 rep max for strength.
just listening in is so inspiring, the desire to improve with age...go for it!
Both of these experts are equally persuasive, which makes me wonder if I am the only one who is confused. Peter Attia and Iñigo San-Millán seem to adopt an approach advocated even earlier by Phil Maffetone to train in Zone 2 for 3-4 hours a week and then throw in some Zone4/5 if you have time. Andy Galpin appears to advocate just 30 minutes of Zone 2, 5-6 minutes of Anaerobic Zone 5, 10 minutes of Threshold, and at least 1 time per week of hitting your maximum heart rate. So lately, I've been combining the two--3 hours of Zone 2 along with everything Galpin recommends for the high intensity. Is that silly?
xc mtb in addition to basic crossfit is excellent. And also has an impact on the bones more than running, it is good for calcium.
One of THE eest health channel on youtube right next Andrew Huberman.
I just found your videos today and it’s just the information l need. I wonder how you feel about vitamin K2?
Cycling 20-25 miles per day for 2 hrs with hills and flats..on roads with KNUCKLEHEAD DRIVERS EVERYWHERE..now that’s a WORKOUT 🚴!!!!
What's striking is that powerlifting and bodybuilding are not among the top list of category selections for this, despite being so prominent and popular nowadays for "physical health" social media.
Don't see the striking point? Popular doesn't mean good in any way besides being popular
And both powerlifting and bodybuilding are the extreme sport versions, while weightlifting or strength training can be valuable for longevity
Those guys are always hurt. No thanks.
No one does powerliftering or bodybuilding for health lol. People in those sports generally know they're sacrificing their health for it
@@angelalewis4616 weightlifting is a highly specific and technical sport; strength training is a very generalized pursuit
Kettlebell tabata's, weight training, sled push and pulls. Twenty rep squats, the ultimate killer exercise.
I'm afraid crossfit might not check the box because of its high injury rates. So you need to check these boxes with the least chance of injury.
Not true at all. There are more injuries in most all sports and that is starting at a young age. The injury rate is not from CrossFit, it’s from the individual. Ask anyone who has been injured. He is talking about checking boxes in cardio, muscle and the neurological system. I’d say CrossFit can do all of thT
At 74 I practice daily, qigong and kung fu daily. My teachers are mostly around my age up into their 80s. I do martial arts stretching and yoga, and I use gymnastic rings. I don't mean to slow down. I still ride a motorcycle daily. I have great mobility and flexibility, better than most people in their 30s. I don't do any of the stuff that you're talking about. My primary teachers all 60 and above, are constantly traveling around the world without much fatigue or even jet lag. Also I mostly don't get sick. I guess different strokes...
Love your work, do you do educational videos. You seem to be on the right track
@@slowpro5201 I have a UA-cam channel.
Yes Yes Yes😮
React to the world: mountain biking = more than Olympic weightlifting.
There is a bloke in Grafton NSW AU, who is 110. He is an avid walker.
How about a Stairmaster for 30
Rower for 45 mins?
Why would cycling not Rick the box?
Right
Can you get the equivalent of 80% IRM with Kaatsu?
what would be a good FFMI to target/maintain?
15-20% is healthy range and seems to be sustainable. Once you go down 15 and below, its more than average to athlete types
I stay in 21 - 23 range. FFMI is not a percentage Alexa Polar.
Most overhead lockers have a 7kg/15lb limit big guy. Gimme 20 reps!
Centenarian means someone who lived past 100. I’ve always wondered if the soreness from muscle hypertrophy means more inflammation, which centenarians uniquely have less of IIRC. Does muscle hypertrophy affect telemeres length?
Unlikely, unless it’s constant high-stress activity. Your body is actually really efficient at responding to acute inflammation. It’s the chronic, low-grade inflammation that we need to be concerned about.
Most centenarians don't follow these principles because they're blessed with great genetics.
@@longevitydxtx true. Just like most things it looks like it’s ultimately up to your genetics
Why max HR ?
I’m no expert so this is just a guess, but max heart rate training improves VO2max, which itself is well correlated with longevity….
Dr. Attia, speaking on this topic, I'm often shocked that you, nor anyone, EVER mention, Jack LaLane.
LaLane was the Attia of the 1950s.
"You will loose it much faster than you gain it"!!
⭐️⭐️⭐️⭐️⭐️⭐️
This is like Al Pacino and Robert De Niro in a movie
25 years ago (if you know what i mean). :P
Waterskiing?
2 pump Burpees
Aikido with weekly randori.
No
Aikido would not check the strength box, in my opinion. If you’re using that much strength, you’re likely doing something wrong.
@@go9ro367 have to agree. Can only do so many hip throws.
@@go9ro367 how completely, in your opinion, would regular vigorous aikido with sparring and weekly heavy lifting check the boxes? I'm thinking of a session of deads presses and squats... 🤔
Might I suggest pickle ball?? No mention?? In all seriousness??!! 🤔😁
Oh I didn’t wait long enough! you did mention pickle ball!! Yeay!!
AMLI FMLI? Translate for us dummies?
UA-cam: Mark Wildman.
DANCING. Dancers live longer and better
Don't bother exercising unless you have a will, a revocable living trust, and a health care proxy. Because none of this matters when you haven't taken care of the legal aspects of being old.
Exercise is more important than that stuff. Yes that stuff is important, but exercise brings you immediate benefits in addition to increasing healthspan and lifespan.
That’s like saying “don’t even worry about driving safely and responsibly until you have car insurance”
@@DaxLibrary Exactly. Never get behind the wheel without health and car insurance first. Then, and only then, learn how to drive defensively. Driving defensively won't matter if you have no insurance to cover you when someone plows into you while you are parked on the street. Not one bit.
@@KCIsMe I guess you have never spent any time with lawyers, doctors, or older wealthy folks. They all take care of the paperwork before they go work out.
I hope you're getting your exercise in Cathy, for your sake. This type of reasoning is why people don't exercise, they make it so low priority that they end up skipping it.
All you need is Muay thai!
Too confusing!
Walk every day or at least 5 times a week
Workout 2-3 times a week with weights making one of those days a strength day so 3x3 higher oweights instead of 3x8-10 reps. Workout(push,pull, squats, hinge, loaded carry)
Sprint work or close to max heart rate 2x a week.
Don’t forget to add mobile and balance training in.
@@christopherguarnieri7439 Thanks for helping
I do elliptical, backstroke, weights, and walking my dog for 1hr plus most days
How many of you came here because you misread and thought we were about to get the training methods for a Roman Centurion athlete?
Very hard to prevent neurodegenerative diseases from just exercising
xc mtb in addition to basic crossfit is excellent. And also has an impact on the bones more than running, it is good for calcium.