how I

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.

My current workout split:

• Monday: 1 hour zone 2 run

• Tuesday: full body lift

• Wednesday: Vo2Max training (Norwegian 4×4)

• Thursday: full body lift

• Friday: 1 hour zone 2

• Saturday: full body lift or rest

• Sunday: full body lift or rest

3 forms of movement:

1. Cardio: I do 3 kinds of cardio:

• Zone 2:

  • zone 2 means your heart rate ~121-137 bpm

  • achieved by jog or incline/fast walk

  • studies show: 3-5 hours of zone 2 a week

• Zone 5:

  • zone 5 means your heart rate is 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 :

• I do stretching as a part of my wind down routine before bed or yoga class

3. Strength training: 3 times a week currently, focusing on time under tension, heavy weights, and progressive overload.

week at a glance: