how I
Exercise
Training to slow aging is a cross section of many athletics. Think the strength and muscle mass of a bodybuilder, while still being able to sprint like a track and field star, but with the endurance of a marathon runner, while eating like a ballerina with the posture, flexibility, and balance of a gymnast.
I currently workout 5 days a week and include a mix of: cardio, balance and flexibility, and strength training. I am in the midst of training for my first bodybuilding competition, a new division called Fit Model, hence my current workout protocol and subject to change.
my protocol
3 forms of movement:
1. Cardio: I do 3 kinds of cardio:
Zone 2:
- heart rate at 121-137 bpm
- achieved by jog or walk
- ideal: 150 mins a week (that’s about 2 60mins sessions + 1 30mins)
Zone 5:
- heart rate at above around 158 bpm
- achieved by: running, jump rope or stair master
- minimum effective dose: 1 session a week 16 mins of Zone 5
- I achieve via the Norwegian 4x4: 4 mins above 159bpm, 4 mins rest, 4 times
10k steps a day (a part of Zone 2)
TOOLS: heart rate strap
2. Flexibility and balance :
- yoga and pilates can be great
- I do stretching as a part of my wind down routine before bed or yoga class
3. Strength training: 5 times a week currently, focusing on time under tension, heavy weights, and progressive overload.
