296. How To Be Awesome At Exercise To Live Longer & Function Better

Let’s plan your weekly workout schedule in a way that helps you to be your strongest and most functional self now, and also train for longevity and healthspan.  The concepts I’m sharing today are from the book, Outlive, by Peter Attia.    He takes this complicated topic- what forms of exercise are best for us… and makes it super clear.   We are going through the 4 pillars and exact types of exercises you can do for them.    I believe that there are so many ways to get to what you want in life- you have options so pick one that sounds fun.     So giving you lots of choices and I’m also giving you exact examples of classes to take- if you want to use my favorite online platform - OBE fitness.    Using Peter Attia’s 4 pillars as our guide to fitness will help us delay the onset of chronic disease, while also maintaining health span for as long as possible.      Peter Attia outlines 4 different types of exercise:   1. Stability- the foundation of everything. It’s what allows you to pick-up 50 pounds off the floor without getting injured. It’s focusing on core strength (pilates), balance exercises (balance board or stability ball), functional movements (lunges and squats), progressive overload (challenging muscles through duration or resistance) and injury prevention (strengthen muscles around joints).    2. Strength- muscle mass and strength training. Lifting weights!  A fall that will barely bruise you as a 30 year old can kill you as an 80 year old because you aren’t strong enough to survive it.   3. ZONE 2 cardio- aerobic efficiency - this is a steady state where you are cruising along at a sustainable pace. You should be able to maintain a conversation comfortably while exercising at this pace.   4. ZONE 5 cardio - VO2 MAX - an Aerobic peak, a short burst of energy like a HIIT workout.    Attia says that all 4 pillars must be in your routine if you are exercising for longevity.    Here are the types of classes to use on OBE for each type of exercise: 1. Stability- Sculpt  2. Strength- Strength & Power  3. Zone 2 Cardio- Low Impact HIIT & Dance Cardio  4. Zone 5 Cardio- HIIT & Boxing & Endurance   As we age, we lose muscle mass and bone mineral density. Lifting weights prevents this which makes it an essential part of our longevity plan.   Here is a link to Attia’s book: https://amzn.to/3SvaKYb   And to Lindsay’s 2.0 Master Course: https://howtobeawesomeateverything.com/pages/the-courses   Cheers to moving in the best way now… to plan for a long and healthy life!