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.
To achieve this I workout 6-7 days a week and include a mix of: cardio, balance and flexibility, and strength training
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
- I do zone 2 twice a week, 1 hour each session
- heart rate at at 121-137 bpm (achieved by: jog or walk)
- trains the mitochondria to become more efficient and reduces metabolic stress
- I look to do zone 2 fasted
Zone 5:
- heart rate at above around 158 bpm
- achieved by: running, jump rope or stair master
- I do 16 mins of zone 5, twice a week
- Norwegian 4x4: 4 mins above 159bpm, 4 mins rest, 4 times
10k steps a day on top of Zone 2 or 5
TOOLS: heart rate strap
2. Flexibility and balance :
- I do hot yoga or pilates once a week
- I do stretching as a part of my wind down routine before bed or yoga class
3. Strength training: focusing on time under tension, heavy weights, and progressive overload. I lift weights 2-3 a week.
