AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more
Peter Attia
Jan 15, 2024
Mindsip insights from this episode:
Adjust training based on emotional stress levels
How you train should be adjusted based on periods of high emotional stress, a factor often overlooked in exercise programming.
Train for physical tasks of your last decade
Instead of training for a specific sport, train now for the physical tasks you want to be able to perform in the last decade of your life.
Maintain muscle mass and activity levels beyond age 75
Data shows that for the average person, both muscle mass and physical activity levels decline precipitously around age 75.
Break the cycle of muscle loss and inactivity after age 75
The decline in muscle mass and physical activity after age 75 is likely bi-directional, where less muscle leads to less activity, which in turn leads to even less muscle.
Build exercise framework on four pillars: aerobic efficiency, peak output, strength, stability
A complete exercise framework should be built on four pillars: aerobic efficiency (Zone 2), peak aerobic output (VO2 max), strength, and stability.
Understand stability as a mutual force exchange
Stability is not just about balance, but about the safety with which you can exert force on the world and have the world exert force on you.
Safely estimate one-rep max strength using five-rep max test
Non-powerlifters can safely estimate their one-rep max strength by testing their five-rep max, avoiding the higher risk of a true one-rep max lift.
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