The Literal Best Exercises to Live Longer (review of 9 major studies)
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- Опубліковано 15 тра 2024
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The 5 Best Exercises for Longevity
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References
www.jacc.org/doi/10.1016/j.ja...
www.ncbi.nlm.nih.gov/pmc/arti...
bjsm.bmj.com/content/56/21/1218
bjsm.bmj.com/content/56/13/755
www.thelancet.com/journals/la...
www.ncbi.nlm.nih.gov/pmc/arti...
www.acpjournals.org/doi/10.73...
www.ncbi.nlm.nih.gov/pmc/arti...
mjcu.journals.ekb.eg/article_...
Timestamps ⏱
0:00 - Intro
1:04 - Free Sample Flavors Pack of LMNT
1:45 - High Intensity vs Continuous Exercise
5:28 - Running vs Biking
7:11 - Resistance Training
9:52 - Walking
12:08 - Yoga
13:13 - The Perfect Weekly Exercise Plan
In November of 22 I weighed 347lbs, I'm now at 210lbs 6'2 60yo. Just got certified as a CPT and am currently taking classes to become certified as a T3 HIIT instructor and in Strength and Conditioning
ma man! keep it up am proud of you brother!
@godfather9253 Thanks bro! Never gonna stop!
You’re a real big bad wolf! Keep it up!
That's AMAZING!!!!! Good work!
Killing it, brother, putting in the work pays off your a whole new person and have a whole new life ....awsome
based on the last part of video:
- walk 10,000 steps per day (replace with any sort of cardio you prefer)
- higher intensity longer intervals for 3 to 5 minutes a couple times a few times per week
- resistance training twice per week for 30 minutes minimum
- yoga one to two times per week
To live an average of 3.5 years more lol. Just eat burgers and ice cream and watch TV. What a joke lol
@@sixfeetwonder_ it’s your life, do what u want, nobody cares
@@youngphnx don't you think doing all that shit for longevity? when it only gets you a couple extra years is hard to really call longevity. I think it's pretty shortjevity lol the sort to payoff ratio seems pretty fd?
@@sixfeetwonder_the joke is you don’t see the benefits beyond the extended lifespan your entire quality of your life is improved
@@WMBCS umm I do intermittent fasting and jog every day. I lift weights, and do abs exercises. That's not what we are talking about. This is a longevity video. And there are hundreds of longevity "experts" and they all claim to help with longevity, but this study proves its absolute bullshit. If you want to look good and have strength do it. But dont claim its for longevity like all these accounts do.
Why is rowing so seldom mentioned as exercise? It uses 86% of your muscles and is easy on joints. It lends itself very well to HIIT.
How would you use it for vo2
@@COREC1continuous and variable interval training modalities can provide the necessary stimuli consistent with training like Norwegian 4 x 4, and others
@@ENDERNUTS thank you
Because we've rowed full time during the 80's and then we got tired. (and my high school didn't even win one race !)
Being an ex swimmer. I became an animal at rowing. I love the pain ut brings when you go hard. 😂
20 minutes of cardio a day. Resistance training 2x a week (2×30 minutes).
Sit less than 3 hours a day and end it with bed time yoga.
😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊
Thank you. It's just SO hard to find the ottom line in Tom's videos
Any indication of how long bedtime Yoga should be? I find it keep me up when I do it before bed.
@@Rogue_Money this is not the bottom line though, just watch the last 2 minutes.
Its not just 20 minutes of cardio. It's interval training with intense 3-5 minute intervals, which is longer than traditional interval training intervals. He does not define "intense" but I would think intense can be defined as getting closer to the 80% of the standard 60-80% of max HR range.
While resistance training primarily focuses on building muscle strength and size, it can also have some positive effects on cardiovascular fitness, including improving VO2 max (the maximum amount of oxygen your body can utilize during intense exercise). Here's how resistance training can potentially contribute to increasing VO2 max:Metabolic Adaptations: Resistance training can increase muscle mass and metabolic efficiency, leading to improvements in overall metabolism. As muscles become more efficient at utilizing energy, they may also become more efficient at utilizing oxygen, which can contribute to improvements in VO2 max.Elevated Heart Rate: Intense resistance training can elevate your heart rate similar to cardiovascular exercise, especially during high-intensity or circuit-style resistance workouts. This increased heart rate over time can contribute to improvements in cardiovascular fitness, including VO2 max.Interval Training: Some forms of resistance training, such as circuit training or high-intensity interval training (HIIT) with weights, can incorporate cardiovascular elements. These workouts involve alternating between periods of intense resistance exercises and short rest periods, which can help improve cardiovascular fitness and potentially increase VO2 max.CrossFit and Functional Training: CrossFit and other forms of functional training often combine resistance exercises with cardiovascular movements, such as sprints, jumps, and plyometrics. These types of workouts can effectively improve both muscle strength and cardiovascular fitness, potentially leading to improvements in VO2 max.While resistance training can contribute to improvements in VO2 max, it's essential to note that traditional cardiovascular exercise, such as running, cycling, or swimming, typically produces more significant increases in VO2 max compared to resistance training alone. Therefore, incorporating a combination of resistance training and cardiovascular exercise into your workout routine is likely to yield the most comprehensive improvements in overall fitness, including VO2 max. 🏋🏻♀️ 🏃♂️👌 🙏
That is so dense advice on longevity exercise in one video. Very good. Thank you.
I would just add, do that and don't get injured.
Because when you do your HI intervals on a bicycle on the street and a car hits you, you're gonna be supersedentary, at least for a while.
There are ways to cycle a lot, removed from the traffic, in most cities. Good to find tjose for people who cycle.
Same for runners, be aware of your surfaces to not rip a tendon. Weight lifting too. Know how to do the exercises quite correctly, so you don't get rekt.
Sometimes of course, you are cautious enough and still have an accident, but good to manage risk.
I know two people permanently disabled after being hit while biking. I walk, jog, sprint at the park track now. Just can't trust people on the road.
Yes, cycling uphill can improve your VO2 max. Uphill cycling is a form of high-intensity aerobic exercise that challenges your cardiovascular system and engages large muscle groups, particularly the legs and glutes. When cycling uphill, you're required to work harder against gravity, which increases the demand for oxygen to your muscles.This increased demand for oxygen stimulates adaptations in your cardiovascular system, including improvements in aerobic capacity and VO2 max. Over time, consistent uphill cycling workouts can lead to enhanced oxygen utilization efficiency and cardiovascular fitness.Uphill cycling is especially effective for improving VO2 max because it combines both aerobic and resistance elements. The resistance against gravity adds an extra challenge to your cardiovascular system, similar to strength training, while the sustained aerobic effort builds endurance and increases oxygen uptake capacity.To maximize the benefits of uphill cycling for improving VO2 max, aim to incorporate it into your workout routine regularly, gradually increase the intensity and duration of your uphill rides, and vary the terrain to challenge yourself. Additionally, combining uphill cycling with other forms of aerobic exercise and strength training can provide a well-rounded approach to improving overall fitness and cardiovascular health. 👏👏👏👏🏃♂️ 🚴♀️🏃♂️🚴♀️🏋🏻♀️ ✅🙏
Thank you Thomas for this wonderful analysis. I love your "where the rubber hits the road" approach!
Thank you Thomas❤
Absolutely phenomenal video, thank you again Tom!!!!
Very helpful information. Thank you!
This is the best video so far, amazing content and summary, thank you !!
Running is not easy, but combined with cycling, is mangeable
This was one of the best videos; thank you Thomas💪
always the best advice to be found on any channel
The key takeaways from Thomas DeLauer's analysis on the best exercises for longevity, based on a review of nine major studies, are:
1. **High VO2 Max is Essential for Longevity:** A high VO2 max is strongly linked with longer life. Activities that improve VO2 max are crucial.
2. **Combination of HIIT and Continuous Cardio:** Both high-intensity interval training (HIIT) and continuous cardio are recommended to effectively increase VO2 max. Engaging in 3 to 5-minute intervals of such exercises for less than 60 minutes a week can significantly enhance longevity.
3. **Running vs. Biking:** Running may increase VO2 max more efficiently due to its full-body engagement, but biking is highlighted as a more sustainable and less injury-prone option for many, making it equally valid for improving longevity.
4. **Importance of Resistance Training:** Resistance training, at least one to two days per week, complements cardiovascular efforts and further reduces all-cause mortality risk. Even 30 to 60 minutes of resistance training weekly is beneficial.
5. **Walking Matters:** Regular walking, aiming for 10,000 steps a day, is associated with a significantly lower risk of all-cause mortality. Walking reduces sedentary time, which is another factor negatively impacting lifespan.
6. **Yoga for Longevity:** Yoga not only helps reduce stress but also positively affects several biomarkers related to longevity, including reducing inflammation and DNA damage, making it an important component of a holistic exercise regimen.
7. **Holistic Approach to Exercise:** A balanced exercise routine incorporating HIIT, continuous cardio, resistance training, walking, and yoga, tailored to individual preferences and sustainability, is the most effective strategy for enhancing longevity according to current scientific evidence.
In essence, DeLauer advocates for a diverse, scientifically backed approach to physical activity that focuses on enhancing cardiovascular health, reducing sedentary behavior, managing stress, and maintaining muscle strength as key components of living a longer, healthier life.
Great video! Thanks for sharing Thomas
As many hours of zone 1 exercise as you have time with. Soleus pushups everytime you're sitting down, a great subtitute for walks. Resistance training 3 times a week, 20 min HIIT a week. This is the basic level everyone should do. Jump rope is great for HIIT and much cheaper than a bike.
Jump rope was a game changer for me. I hate going outside, I hate gyms, and I get hate dragging the exercise bike out of the closet.
Fantastic video and very informative, thank you!
Hey Thomas, greatly appreciate your work. A few videos ago I commented on your approaches to actually getting focused to do all of this research, what your methods are to actually sit down and read all of this literature, perhaps your office, space, and any tools or protocols do you follow that can allow you to Stay focused for a long time. Appreciate it if you make that video.
Running & cycling is a no-go for my knees. Walking & swimming are my go-to exercises…
very nice compilation, love it!
wanna add some remarks about the effects of those items:
VO2max: (1) you need the reserves once you get sick (2) VO2max training creates oxygen flooding in all tissues not directly involved in the work
resistance training : good strength training creates a good mind-body-connection : less falls. strong muscles are important for modulating the immune system via IL6. resistance training makes stem cells moving around and keeping stem cells happy
walking : reducing visceral fat, facilitating lymph drainage, development of senses
yoga : (1) the brutal isometrics lower the blood pressure, (2) flexibility + mobility drills keep the cartilages in use and ventilated, (3) improved balance : less falls (4) keeps stem cells on the move (5) breath exercises keep the lung flexible and develop tolerance for low oxygen conditions
Great supplement to this video. Reading back your points, I can imagine you co-hosting this video, adding this information as the points are given. Don’t know if you have already but you should consider having a media presence.
@@OttoBoy thank you very much, is in prep.
no I am not co-hosting Thomas, though it crossed my mind. Though, my still emerging profile is too different. After all, I am the novice, learnt a lot from him, in every aspect, great inspiration. Just want to be helpful a bit.
Gratitude for this expert information and guidance!
I walk 10000 steps every morning. Have not missed a day in YEAR'S. I do it all at once and movie through out day
gosh youre free most of the day
You are a very good UA-camr.
Lov the videos
Wow, Thomas! This was your best video ever, in my opinion. Fascinating.
Wow, one of the best videos in a long time
Simple effective steps to get healthy, that anyone can do
Fun fact, in a big study on Centenarians, they all had ONLY once thing in common they ALL walked 60 minutes or more/day : ) So that truly works.
I have no idea what a “3-5 interval” is 3to 5 minutes at 90% at VO2max … but for how many reps …. 3x a week
Great video Thomas
Amazing insights. Good job
Great video 👌🏼
yet the oldest people I know mostly kept themselves calm, took in an average amount or fewer calories, mostly ate homecooked food, and literally never worked out but did walk and do some house chores.. and they are all over 95.
The “some guy I know” argument is not scientific in any way.
@@brawndothethirstmutilator9848
Damn, NOW you tell me! 😉
I live in the mountains. In the winter, it is hard to get out and walk. Towards the end of the winter, I notice it. I can still go to the gym and run or do the bike -- but I don't walk as much. Now that it is spring - I will start walking again. I walked to a coffee shop today - which I would have driven to just a month ago.
Do we all now need to do the Nordic 4 X 4 now, Or just some Hit training with the one minute of
sustained zone 5 heart rate followed by four easy minutes three times. total of 30 minutes per week.
I'm confused.
I do it two times per week , 4by4 Norwegian Hitt on elliptical😓💪😅
Regular walking 🚶10000 to 12000 steps each day
Adding intermittent stairs and push-ups to my long slow cardio was huge. A hill with stairs along it is the secret sauce if you like walking and your knees.
Most 100 year olds sit in their chairs all day I bet that not one of them followed anything that's put online today .
I'm currently doing 3 minute shadow boxing rounds with 60 seconds between. 45 years of kickboxing and jiu jitsu has taught me the exact thing your recommending here Thomas. Thanks for this.
Thomas.
Hi.
Please may I ask what's best Army ration packs with recommended daily calories, although not the most healthy? Or fasting with Steak Eggs once a day calories probably low. Because finding energy to get going is challenge. Thomas.
From Craig. UK.
Great video! Might alter my programme based on this.
Do you want to live longer? Be skinny. All the people that have lived until over 100 have been slim throughout their entire lives. Don't gain lots of fat or muscle. Don't run ultra marathons. People that lived into their 100's never did. The first part was interesting as it corresponded to how hunter gatherer men work, as in lots of walking and short bursts of speed. And those guys are ripped even though they don't do "weight training". My grandmother lived until 93. Smoked 60 cigarettes a day. Skinny. My grandfather was a big powerful man. Died at 61. So what is our take away from this. For longevity it seems like calorie restriction seems better than lots of calories, regardless of how much exercise you get. The muscles may look good but when you die younger than a person that has never exercised and smokes sixty a day, you have to wonder if there is more to this subject than meets the eye. Just a thought.
Link to any studies to support this?
I like your thought, but could your grandfather have possibly increased his life span by having more intimate relationships similar to your grandmother? Was your grandfather messing up his mitochondria with sugar and carb-induced eating? What was your grandfather’s sleep quality like? What was his stress chronic OR was it intermittent?
I think muscle is vital and am not convinced it’s the culprit to what led to your grandfather’s early death. Btw my condolences to your loss💐🙏🏽
For sure. There are many variables. I have lived with many culture's around the world. And what I have noticed is slim people live longer than big people. So why don't YOU disprove this theory. I bet you can't.
@@markgallagher4720 but what about slender vs muscular
@@markgallagher4720 Slim people CAN survive. I agree, but I think there’s more to do with muscular people and personality/temperament rather than muscle being the reason people with muscle don’t live as long as skinny people.
I’m sure stairclimber can also be great and/ or tabata.
Good topic as usual. Everyone of your regular viewers know that there are several things that increase longevity. However, longevity strategies are not equal; there is a hierarchy; and they are stackable. VO2 max ranks at the top of the longevity hierarchy, and according to the current data, there is no upper limit to the benefits. Followed by muscle retention or avoiding sarcopenia. Followed by Cell/DNA repair time (intermittent feeding). I do all three every day. I'm 65 and VO2 max is hard in the beginning when working hard to make improvements, however, once a certain level is reached the maintenance is a lot less effort in times per week required to maintain that level.
2:57 3:52 intervall with continous together 5:07 6:44 7:29 resistance same important like vo2 max for longevity 7:37 1 hour aerobic exer. (cardio) per week had 15% reduction in all cause mortality risk 8:00 3 hours per week for cardio seems max for benefits 8:14 1 to 2 days per week for resistance training, if combined with cardio, adds 11% descrease to 15% so both together 26% 9:03 1-2 days full body strength training 10:46 steps decrease all cause mortality 12:08 yoga, maybe cause of stress releaving effect
This is very useful, thanQ
Hey Thomas, what's your view on MRT as a means to improve VO2 max? Some of us hate traditional cardio and would rather use resistance training to improve longevity. Do you think that could work? And how to do it?
In my town there is a hill, 286 metres high, with very steep big steps going up it. Nothing beats that hill for intensity.
Hey I've been wanting to do the keto diet for the longest but haven't had the courage or keep cycling on and off of keto. I keep second guessing, thinking. I will lose my muscle mass. I also keep worrying that I might not have the foods I need to get into a healthy keto diet. I was wondering if you can give me some pointers on what I can do.
Can or does swimming increase VO2 max and if so under what conditions?
Hi Tom, I would love to know your thoughts on Anthony Willam’s medical medium.
Can you do a video like this one looking at studies about sleep and mortality?
Also add Impact daily to strengthen your bones. Cheapest form: Heel drops 100-120/day
Hi Thomas, are there any exercises that would allow us to get the benefits of more than one of these types of exercises? For instance, would weighted burpee HIIT (provided the weight was heavy enough) allow us to get both strength and interval cardio benefits?
thanks
Runners and cyclists train in blocks. 1st is base which is mostly aerobic and zone 2. Then after building base add in threashold zone 3-4 and keep 2 days of zone 3. Then race phase add in V02 max, a threshold or race and 1 day zone 2. Then peak phase is the most important races and is mostly V02 and revovery days. The body doesn't improve if your doing same week after week all year. So your training in March should not be same as June. Then after peak season there is off season mostly where 2 weeks nothing. Then add weights cross training and 2-3 zone 2 days.
It's really not complex at all. Eat healthy, walk every day and add some resistance training. And most importantly, avoid stress.
I find it kinda crazy that self reliant humans of the past were living this way from the demands of their day but, for many reasons, with shorter life spans.
I do all exept yoga and HIIT.. I hate cardio so much...
Vo2 max is around 39 (40yo male) I really need to work on it
Honestly, does it matter if I live to be 80 or 85? Not really. Or 100 or 95? Not really.
It’s the quality of life before you die. Someone that will die at 65 is almost dead at 61. Being almost dead will suck.
No matter how many years you live, it the last few will likely suck. But, the years before you’re almost dead will be much better.
@@MelFinehouti like that. At 75 i still do most of what i did at 25 as an athlete. No meds no PEDS . And for me at my age it matters living 85 vs 80..!
@@ukestudio3002 I am more interested in “health span” than life span.
Good for you! My hero!
It's interesting that what I have scheduled for a basic fitness plan seems to fit this: resistance training at least 2x per week, 3x 3 mile walks, and sprints or sports 2 to 3x that mimic HIIT. Not sitting for more than 3 hours/day - that will take some creativity given the job.
Can you revitis using DIIM? Docs like Attia, Mike Israetle, are saying it is not necessary for appropriate TRT. Saw you video from 7 years ago and curious if you are still on board?
good video, but what if you have mobility issues and cannot do the 10K steps, what can be done instead?
thanks, V Shred! you're killing it with these vids.
Walk, jog, walk, jog, walk, run, walk, run
Add some sprints too
gym more times a week if ur young to build the muscle, once u reach a good level then go to 2 days a week but u can still progressive overload dont switch into maintenance mode
I don't do biking or running for HIIT I do walking quickly on a steep incline.
Works well, and importantly less impact on our joints as we get older. I 😎
9:26 I was puzzled with the "resistance traininng" meaning until this point in which I realizad you mean "muscle-strengthening"....I am not native english speaker so it seemed unclear to me. In my language "resistance training" is jogging, biking, marathons, or any other long time exercise
Sounds like you are describing the Norwegian 4x4 routine.
What happened to Ujido green tea?
So tough because I prefer sitting. I'm not even overweight, I'm actually underweight but I just like sitting and chilling. Not to mention that stressing about living longer is probably bad for my health.
I work out on Mondays for about 1 1/2 hours I don’t usually get sore but muscles are really tired the next two days
800 metres was my race. 400 meters requires a special kind of metabolism - to maintain the pace good runners do for that long is almost superhuman.
Dont sets of 20 rep squats improve Vo2?
Running vs Biking…neither. I prefer rebounding/cellercising. 😊
No conundrum for me my boys...stay hard and go get them vo2 max gains, step gains and resistance gains....
For the cardio, 3 to 5 minute intervals, is that running/biking for 3 to 5 minutes? What’s the rest period? At what % of you max heart rate? Did I miss him explaining this?
Tai Chi is very good too.
Mortal Beliefs are Cosmic Television....
Thank you!
How do you manage this when you are um lots older, so out of shape that climbing stairs makes you sweat and running would probably end with me laying on the ground gasping for breath. I want to start working out, but all these programs are way beyond my ability. I have started walking daily, I have this great bike I really want to ride but my core is so weak I lose my balance. Please give me a suggestion on how to strengthen my core enough to do the rest.
I have searched you tube and I am not in a wheelchair, so these lift 1 lb barbells is silly as my upper body is still comfortable at a 50lb lift. Anyone?
Someone like me who carries a lot of muscle mass...
We' will let this one slide because ...well, you look jacked
I feel like these studies are comparing to complete sedentary lifestyle. I think they see what the futures is becoming with health declining heading towards the future.
They are doing exactly that. Obesity isn't just from the food being tastier and more convenient to get, people aren't moving as much. They are urging people to just do the minimum effort and showing these studies as the benefits of doing so. Unfortunately people aren't doing the minimum, they would rather Netflix and munch... I mean it is possible to Netflix and treadmill/elliptical/stationary bike.. but mindlessly munching down an extra 700 calories in snacks sounds much better to them.
I know this is about exercise, but in that study, did they look at diet of the top 5% VO2 max?
So based on the math one hour a day is about 7% of my awake time and over a 100 year period this should help me live 4% longer. So I’m down 3%. Got it. 👍
So no explicit Zone 2 cardio sessions then?
Perhaps for fat burning and killing calories, controlling blood sugar.
Yeah, it seems like he forgot it in the summary.
should've included info on isometrics
I think walking puts you into a fat burning state for most people. as long as it is a moderate pace and keeps you in the fat burning zone.
Yoga usually come with breathing and meditation exercises.
My VO2 max is 55 shown in Garmin☝️how long can I live longer🧐🤔🤗
In this 100 year study, everybody died. GG
💀😂
Maybe for those of us who are obviously quite ignorant, you could explain what V02 Max is before talking about it
Aggiungerei uscite in moto,anche di breve durata, in zone senza traffico.Abbassa lo stress
93 degrees.. run hills.. stand in front of a muay thai trainer.. 3-4 rounds.. 65 yrs old..
Every other day. First bicycle up massive hill to reach the trainer..
After the rounds , try and jump rope and light, lifting. Totally drained..
Electrolyte I drink fresh coconut. The downside; elite athletes don't live very long.
I think you just described the p90x program LOL minus the walking.
Way too technical. Like you said at the beginning, keep it simple. What exactly do I need to do
I have lots of less dense videos too. Sometimes when dealing with longevity, you have to go dense. It’s a complicated beast that can’t be summed up into very simple stuff.
Thank you
Too technical- make a simple video please
@@davidgeoghegan68personally, my takeaway on these pieces, particularly the more in depth ones, is to view it as an outline, then utilize the main points as guidelines that suit my personal life, my status, constraints and requirements.
I have been attempting to incorporate as much of the info that I’ve cross-sectioned with other info sources (to improve validity) for about the past 1 1/2-2 years. But my constraints are my age - I’m a senior - and my physical limitations - I have advanced osteoarthritis in several joints.
For exercise, I can do cardio but am limited mostly to exercise on an elliptical along with some calisthenics, isometrics and light resistance. I also “walk” my dog for about 3-4 miles a day. This in itself is a mix of cardio and antagonistic exercise as he is a handful while “walking.”
Learning more from sources like this, I’ve gradually modified the routine mainly on the elliptical where I now have reduced the duration from 55 to 45 minutes, increased the speed and resistance, and now have HIIT and knees-over-toes exercises interspersed through the routine.
Exercising on an elliptical - especially HIIT - is much kinder on my joints compared to sprinting/running/jogging and is much kinder to my spine and doesn’t carry the potential risks that are inherent to cycling. None of these sources ever mentions exercise on an elliptical - ever. If I were to treat the information like a prescription, I wouldn’t be exercising. Instead, as a guideline, I’ve tailored the information to fit me personally.
13:13 He gave you the “simple” version.
Your sponsor uses "Natural flavors" which is corpo code for cancer causing chemical sugars?
Zumba for cardio 😊
Rowing?
4x4 HIIT 4 times a week? Isn't that a bit much?
I lift weights everyday I can’t run anymore .! I needed surgery! I have a metal hip!
Thomas are you ok? Your face doesn't look well. Hope your not sick.