Best workout routine for longevity reddit. Height or weight do not matter.

Best workout routine for longevity reddit Hydration: Drink plenty of water throughout the day. I love PPL. Discuss your workout routines and exercises here. Also, off topic discussion Ugly - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy Generally making your own routine is not a good idea, especially as a beginner since you're unlikely to know what a good routine looks like. You can filter by distance, level, stroke, etc. You hit ever body part once a week. I can’t offer a specific routine since I myself don’t use one, but there are templates on the bodybuilding. Remember that having deep and meaningful relationships is one of Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Taurine: plays an important role in almost every process in your body. its why i keep the DL to a minimum and squats sets to a minimum. every 5th week you probably need a deload. A little bit (~30 minutes) of aerobic exercise every day is a very good thing. After 5 years of strenuous workouts and cortisol spikes waking me up regularly. Everyone agree that processed food is not optimal 39K subscribers in the WorkoutRoutines community. Edit He talks about the exercise that's best for longevity starting about 1:50 into this video: The Literal Best Exercises to Live Longer (review of 9 major studies) The findings go something like: VO2 max is the single largest predictor for longevity. 7 years), swimming (3. I’m sure it’s fine as a workout but it was designed by his 18-year-old son so I kind of doubt how scientific the thought behind it is. That’s it. hamstring also don't get the best workout, or at least they shouldn't if your I think one of the best workout regimes for longevity is the "flow" style regime. So with that said, it's probably best to choose an activity or exercise plan that you enjoy and can consistently commit to for the next few decades. what often happens in old age (happened to my grandad) is they have a fall 2x15-20 single arm lat Pulldown to activate lats 3x6-8 Heavy, Controlled Wide Grip Pullups 3x10-12 Meadows Row or any kind of Row 3x12-15 Lateral Pulldown- Wide Grip, Neutral Grip, Underhand Grip. Nowadays, I do bodyweight exercises and run 6-7 days a week + cycling in the summer and ice skating in the winter as cardio cross-training options. Before a lower back injury 4 years ago, I had made a series of workout notes in the weeks before like "lumbar region feels tweaked today", "back feels sore after lifting storage box from weird angle", etc. Repeat this workout 2-3 times per week. a sports, an activity, whatever. Keep your caloric intake under control and find a " This “foundational fitness protocol” that focuses on one key aspect of physical fitness critical for health and longevity and aesthetic balance each day of the week. Only thing I'm really qualified to comment on is your workout routine, which I believe could be optimized. Aim for 75-90 minutes of deep sleep per night. Those two together should pretty much hit your whole back. Height or weight do not matter. Legs is self explanatory. Looking to target, stomach, chest, arms, back and shoulders. Every workout has a specific order and intensity is applied in different ways- like either working up to one all out set with two drop sets, or just doing a few sets to failure. I don't think there's been any research (or any good research) comparing different types of exercise and their effect on longevity in humans. secondary exercises to failure wont tire you out. Beginner Routine original thread (inactive) Beginner Routine continuation (active) Beginner Routine FAQ. Currently, I can do 8-10 clean pull ups in one go and for my purely calisthenic workout, I do the following: 20 x pull ups 20 x chin ups 20 x dips on top of bar After this, I’m knackered and I can’t do another rep. I love OT (have been doing it for about 7 years) and I do think it has a role in fitness for longevity. Yoga and Pilates are categorically longevity exercises as older people tend to really lose that flexibility and those core muscles. com forums. you work hard on every set of your workout. It will take time to experiment and see what works and doesn’t work. I would suggest searching google or reddit for a "recipe" of this workout with specific exercises and set amounts. If strength, the bro split mentioned above will do just 578 votes, 87 comments. As for workout plans, just follow one on the sidebar of this subreddit. There is no best split, just the proper application of principles. And all of that is just under the first link of "Strength Training / Muscle Building". In a study, the group with the best VO2 max added up to 4. The Norwegian 4x4 protocol is a well-researched HIIT protocol for improving V02 Max. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. But I try to bike for 35-40 minutes twice a week. This works best for me as it allows me to work out more often without getting too fatigued. Pretty much no one has a daily exercise routine or lifts weights or even makes sure they get a walk in. Best think you can do is try and try new things until you find something that fits you. Levels decline with age. Simple Beginner's routine. Valter Longo is the Edna M. What are the best workouts for fat loss? Simple Questions And yes I am aware a calorie deficit is necessary to losing weight but simply eating less alone isn’t going to help me reach my body goals, so I need the best exercises for reducing body fat; more specifically lower body fat. When I started up again a couple of years ago I found a basic beginners dumbbell program on the Muscle & Fitness site, it was a pretty simple 3-day split: Great routine. Combine that with a series or workouts where I took a couple of Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Fitness Routine Suggestion from Huberman - not recommended for beginners, but gives you an idea of what you might include in your own program. true. People lose flexibility with age, so it's a good thing to exercise. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Sunscreen every day Tretioin 0. If you are seeking to get more caloric burn per time spent you should try and change up all the time. Many many other great options. Best of luck to you! I'm currently trying to figure out how I can do what you want to do as well. The 2018 physical activity guidelines recommend adults engage in at least 150 to 300 minutes per week of moderate exercise or 75 to 150 minutes of vigorous movement. Cardio workouts may extend longevity by multiplying mitochondria, the “powerhouses” within cells. for me, lucky me, I love weightlifting. Lots off great ab, core, and full body workouts. 5 (my biggest) cycling between the above (which worked the best) and the same approach with the following exercises - floor press, skull crishers and kickbacks (tri's) and standing barbell curls, ezy bar preacher curls and hammer curls. Your looking at this wrong. Squat, lunge, deadlift, hip thrust. Strava, Notebook, or your note app to save your PR. He puts exercises that involve a good stretch towards the end of the workout, or ones that are more harsh on your joints if done first. Gotta see Use a Garmin, Whoop or Apple Watch to track your workout. The entire wiki is worth a read if you're interested in getting into fitness I get the sarcasm but I take action already. Those miles will be easy with the exception of 2 workouts (1 interval workout (6x800m at 5k pace is a good start), 1 3-4 mile tempo at half-marathon pace). If I were strictly looking for a good overall GPP routine. Morning Routine -Wake-Up at 6am and RUN - 4-5 miles outside (inside if raining or snowing and 1:30pm in winter) -Then get back - cold shower for 3 mins (great for bolstering your immunity to common colds, combat symptoms of depression, Improve circulation, increase metabolism, and reduce inflammation) and get sunlight or use Verilux Lamp for Yeah, there’s a saying in fitness communities that the best exercise routine is the one you actually do. All are welcome to discuss working out in all its various aspects; discuss routines, nutrition, ask for help or support, and share your success with others! Please be kind to all. If at anytime I feel pain during an exercise I stop right away and move to the next exercise. Walking videos on YouTube are great too!!! Start small. Your workouts probably suck. One key indicator is that one tends to dislike the exercise that one is inefficient at. Eat the carbs if you need them to sleep. Still giving my body the exercise it deserves. Just food for thought. (I focus on Vo2 max purely as that's typically touted as one of the best predictors of longevity as a whole, but there are tons of other benefits from high intensity cardio). Best thing you can do is Run More Miles. Now, I bought the Knee Ability Zero book from amazon and was very pleased with it but when I got to actually starting the routine I soon found out that I'm no way near as unfit as one is supposed to be when performing it (I completed it It depends on the exercises chosen. 05% at night Finasteride and Minoxidil to keep my hair Glycolic acid topically used on face Intermittent fasting + fasted cardio (IF helps with caloric restriction) 39K subscribers in the WorkoutRoutines community. pushups can help. Your leg workout could be consolidated to just doing squats 5x5 for decent weight and your whole physique would benefit from it. It takes more time and a lot of mistakes but if you're patient you'll succeed. Clearly exercise of all sorts is good, and resistance exercise can delay bone degeneration, especially in women. He talks about the exercise that's best for longevity starting about 1:50 into this video: The Literal Best Exercises to Live Longer (review of 9 major studies) The findings go something like: VO2 max is the single largest predictor for longevity. 6:30 - wake, sip water + preworkout while checking emails. For hypertrophy as long as you're getting at least 2x frequency per muscle group per week, progressively overloading volume, getting 10 - 20 sets per muscle group per week, and training within 4 reps of failure, it doesn't matter which split you do, you'll get good results. Thanks for the motivation! It’s actually just moving and not stopping. Choose few fundamental exercises, the ones you enjoy the most and that cover the greatest amount of What type of training do you think is the best for a long and healthy life? In order to have healthy heart you need cardiovascular training and to be mobile at an old age you need mobility work Peter Attia's workout routine aims to boost longevity. I hit every body part 4 times a week. My primary goal is to build strength, with secondary focuses on longevity, flexibility, striking power and athleticism. Rowing works a lot but lacks in upper body push exercise. 3kg total weight I believe. However, lifting 3-4 days a week is also enough. What Exercise is Best for Optimal Health and Longevity? Dr. In other words, the core debate really isn't about cause such as exercise, or nutrition, or telomeres. Lot of knowledgeable guys on there who can help with nutrition too. I find that over the years I've had it I exercise WAY more. 6 to 4. Kettlebells, dumbbells, barbells, calisthenics The best workout routine is the one that works for you and that you enjoy. A simple cardio workout routine (which has worked for me, improving my 5K time from over 30 minutes to less than 19 minutes across a four month time span) has been: It would interest me what your routine is and if there is a real scientific consensus, since I couldnt find the "best" exercise yet. Benefits: Increases circulation and muscle readiness Main Exercise Routine (40-50 Minutes) "Thor" actor aims to build strength. Hi, yes. In August, the Mayo Clinic published research suggesting an optimal amount of exercise: People who played sports for 2. Fabulous50s: This channel has a selection of workouts designed specifically for women over 50, with a mix of standing and seated exercises. It's great but you should try getting some other exercises in. (17 M, 140lbs, 6'0") I'm a little new to having a regular workout routine (and this sub so if it sounds like i have no clue what i'm doing/talking about, i probably don't) I'd like to get a good cardio workout in the mornings before school. It's all free. Sleep, exercise, diet, emotional health - because they are talked about all the time, I will not expand further Getting to a healthy level of bodyfat (the author suggests that it is almost impossible to be metabolically healthy if body fat % is above a certain range) Also, don't overlook the importance of stretching for overall flexibility. For programming workouts and general info either tehjarvis' suggestion (Ross enamait) or George Lafay's Methode of Musculation are good. The problem really is that you are in a calorie deficit and so no significant strength gains can be made since your body doesn't have any left over resources to fuel muscle growth. Excel spreadsheet to calculate weight. As a construction worker, I always figured that a good diet and exerting myself at work was enough exercise for me. Listen to your body, if it’s hurting it’s telling you to back off. Do 5-10 minutes of a workout, maybe just the warmup and go from there. Progressive Overload: Gradually increase the intensity of your workouts by adding more reps, sets, or variations. The core debate is about magnitude of effect which then raises the "is it worth it question". Had to respond with some good GPT: Maximizing Longevity: Wrist flexor exercises, on their own, do not significantly contribute to maximizing longevity. Other suggestions include doing prenatal workouts as they tend to be low impact. works your chest and tri's. Now, can we discuss which cardio is better for fat loss? Since that's the title of this thread and the topic of this discussion? I’ve designed a lighter more cardio focused workout for days when I can’t do a regular workout but want to grease the groove (think hiit on a bike, pull ups, kettle bell work, ab work, stretching). I guess it all depends on how strong your abs are, but either one of those aren't bad options. your lower abs and obliques get good activation from hip swing but core abs its a little lacking. Stem cell therapies, anti-cancer viruses, gene therapy, senolytics, and whatever is coming next /r/longevity is the place to find all . or it will mentally fatigue you. Best way to avoid fast charging is charge the phone whenever you're off screen, so you don't have to use fast charging as often. 7 years), cycling (3. ). so find something you love. (I just The 5K is between 92-95% aerobic. I have abs and do hanging raises every workout but who knows if my abs came from that, could of been from the compound movements, Cycling, Running, etc For triathletes, new swimmers, former competitive swimmers, or coaches that are looking for some structured workouts to do in the pool (and open water), this website has hundreds of workouts. That exercise is harder because you haven't adapted to it. Your workouts should be based around deadlifts, squats, rows, pull ups, presses and bench presses; odds are you aren't doing at least 4 and are lifting light weight for the rest. But the overview summarising what muscles were It's great but you should try getting some other exercises in. You do not need to feel completely dead after your workouts. Obviously different routines carry different risks of injury, and OP should not be impartial between eg swimming laps in a pool and free-soloing big walls or playing American football or competing in CrossFit (:p), but whatever factors prevented OP from habitually engaging in That means that any exercise that you do regularly will decrease in calorie burn as you adapt to it. We would like to show you a description here but the site won’t allow us. The r/Fitness Planet Fitness / Hotel / Apartment Gym Workout Routine Megathread This megathread has r/Fitness users sharing the routines they use at gyms with less than a full range of equipment. Purely anecdotal but I know a former marathon runner who randomly dropped dead in his mid-50s. Now, can we discuss which cardio is better for fat loss? Since that's the title of this thread and the topic of this discussion? Exercises for longevity? I've never been much of a gym person, tried it for a couple years but just couldn't commit to an hour a day as my life got more and more busy. They just live their lives which requires a good amount of movement I’ve been doing some calisthenics workouts for a few weeks and I want some advice on where to improve. Don’t go into the gym wondering how ling the workout might take. If you want to put on some mass (assuming you are a novice/near-intermediate) then high weight low rep is good, but in my experience I would do AMRAP on my last set as well, helps with gains. Try Tiff x Dan workouts on YouTube. I seldom do the same routine. Rule 3) budget your time deliberately. My best is not your best. The following guidelines are for exercising to They all agree that the ideal workout routine for longevity is a mix of vigorous intensity exercise, moderate intensity exercise, strength training, and rest—all of which is This five-day exercise plan using gym machines effortlessly blends strength training, cardio workouts, core exercises, and functional training, providing a comprehensive approach to improving overall health. Either resistance training (4 day Upper/Lower split) or 1 hour cardio (ending with 15-20 mins HIIT) Studies show that even short bursts of high-intensity exercise can improve cardiovascular health and longevity. Simple & Sinister (S&S) is a good start. I added carbs back in before bed and pre/post workout, and my life is a million times better. If you like biking, go bike. Unless I'm missing something, I don't see any reason to lift weights six days a week. Jones Professor of Gerontology and Biological Sciences, and director of the Longevity Institute at the University of Southern California – Davis School of Gerontology, Los Angeles, where his studies focus on the fundamental mechanisms of aging. 6 days a week is a lot of exercise. Lafay's is highly structured and thus better for a beginner. . Hope this is the right forum, if not please disregard and delete :) Good quality sleep , Exercise , Clean diet Is probably 80% The diet part is the most controversial, with people having different opinions about what is the best diet. My barbell goes up to 23. and occasional Push days include exercises that obviously involve a "pushing motion" so, generally you're hitting muscles like chest, tris and shoulders. Thrill of the fight is exhausting. I went from 14. Almost all of the extension we see in human many of us are stuck to a very fixed schedule and have to alter what would be our ideal routines to fit our work. If you're trying to also extend battery endurance, you can also routinely use bluetooth headphones and speakers for media playbacks. It is designed to be modified to meet your individual needs, while still adhering to what the best science tells us we should all do for immediate and long-term health. These dumbbell workouts were what I did to get back into working out after being out for longer than I wanted to be. Your routine is laughable, not to mention your attitude towards advice. What you equipment you have matters. On the bright side, certain exercises and diet can cause tissue to self-repair and regenerate, so the human body has built-in advantages over a car. 150 minutes per week of Best way to train for longevity is doing something you enjoy and forgetting the excesses. Your training age and skill with kettlebells matters. The breakdown of your workout may be more important than its length. Do all of them with as much weight as you can and try to work a linear progression routine adding 5 lbs to each lift every week or two. Even if you were to take a Green Day, the cardio portion is only 23 minutes in a 2g, while PA recommends 45-60 minutes of continuous Zone 2 exercise. I'd occasionally hop on the stair master for 10-15 minutes after my workout just to get my heart rate up, but my focus was on a more bodybuilding style routine with some heavy lifts in there as well. 9 years to their lives. Surprisingly, exceeding these recommendations can lower the risk of Couch25k is a good starting point for running though if you have a start of a cardio base, the first few weeks are kind of a joke. Overall, I'd say the thing I miss the most is the equipment available to me at a gym. Here's an article I came across: Teramoto and Bungum, 2010. I don't have a strict "DO THIS AND ONLY THIS" routine but I have more of a "Hit this part, hit this part, hit it this way etc" routine, because there are so Some of my favorite channels are HASfit (more beginner focused) / Sydney Cummings (More intermediate focused) and DanielPT Fitness (more advanced and strength focused). These exercises are proven to be the best muscle builders. In addition to having used Pilates to strengthen my core initially (I was suffering from chronic back pain), I have gone back to my old routine many times to check in with how it felt, or to "awaken" my core after injury or illness, or if I just wasn't feeling the core activation/engagement in my regular workout like I thought I should be. Those UlTrA SuPeR duPer workout plans that will somehow make you gain like crazy are bullshit. My first big purchase was a bike for home adn I love it for all those reasons. I work out in the mornings before work and have a full gym in my condo. Members Online It will take time for your body to adapt to your new workout routine. Many have achieved good results following it in terms of strength and muscle gain. It wasn't clear whether they included warm-ups, they didn't say they did which makes me think they didn't, in which case that workout routine would take 50 to 80 minutes per week. If strength, the bro split mentioned above will do just A routine I give some of my intermediate clients is something along the lines of: Crunches Leg Raises Russian Twists all done back to back, without any rest. Best of Reddit; Topics; Content Policy; 100 and beyond: Biomedical rejuvenation through damage repair, manipulation of metabolism, beyond the mere results of exercise, caloric restriction, and fasting. Longevity is generally influenced by a combination of factors, including cardiovascular health, strength, flexibility, diet, and overall lifestyle choices. i still go and the reason is because i think of my longevity i’m attempting to create (in terms of cardiovascular health, muscle endurance, etc) So more intense workouts count for more, but I can't find how they quantify it. You also shouldn’t be sore all the time after your workouts. By far the best workout content I’ve come across. I’m looking for feedback on my current strength training routine. Injury Prevention and Longevity: Continue to pay attention to your body, modify exercises if needed, and maintain proper form. The best workout routine for longevity is whatever you enjoy enough to do consistently! For many folks that will change a lot throughout the course of their lives. Chair It would likely be a serious contender for the best selling / profitable product of all time. More than that is basically icing on the cake. lunges get my ass better than anything. Here's how he uses the centenarian decathlon, zone 2, strength training, and more. Probably two of the best for workouts and fun. The point of all this is that whatever you do, do it for functional and essential purposes. 4 years), jogging (3. Now, I bought the Knee Ability Zero book from amazon and was very pleased with it but when I got to actually starting the routine I soon found out that I'm no way near as unfit as one is supposed to be when performing it (I completed it in the first workout, all the exercises with all the sets and reps with pretty good form), So I started Explain Like I'm Five is the best forum and archive on the internet for layperson-friendly explanations. Surprisingly, exceeding these recommendations can lower the risk of Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. 2 years), soccer (4. I’m just speaking from a place where I used to think exercise meant something that had to be a focus in and of itself, and went down a rabbithole of running 5-10k six days a week. Pull works your back, biceps and rear shoulders/upper back. If you are, you need to take a look at your recovery methods. It involves four minutes of high-intensity exercise followed by three minutes of recovery, repeated four times. I got a Concept2 rower at home and hit the water once a week minimum. Also Concept has daily workouts they publish on their website which is very convenient and mixes up my workout routine. Again, the best workout is the one you enjoy doing AND will keep doing! If you like running, go run. There are several beginner routines over at the r/fitness wiki that have been proven to work, i suggest you pick one of those. See how that feels a couple of days after when you should be sore then if that's good maybe add a third exercise like a lat pull or pullover the next The best routine is one you can stick to and this might change over time. While I’m not focusing on hypertrophy, I’m open to it as a byproduct of my strength and athletic goals. 5 hours per week since the 1990s were about 40 percent less likely to have died than those who exercised less often. For example, if you were to alternate barbell or dumbbell rows or pullups (all of which are pulling-based back exercises) with barbell or dumbbell bench presses or shoulder presses (pushing exercises), this would allow the chest, shoulders and triceps a period to “relax” while the biceps are actively engaged (during pulling movements) and At best, these rise to an extremely weak basis for science based discussion. A light full body workout everyday, with some cardio as well, also stretching. Rest and Recovery: Ensure you get adequate sleep and rest days for muscle recovery. Yes, the best exercise is the one that you stick to, and a bad diet trumps a good routine, and cardio is good for the heart. Stress is the main knob you have control over when it comes to aging and longevity, so the best healthy supplements may be the ones that help you manage stress. Compared to sedentary people, they found that those who reported playing tennis as their main form of exercise could expect to add 9. It's a good minimal routine, I suppose, but definitely lacking progression exercises to keep a user Exercise linked with increased longevity. Or check it out in the app stores   Until you fall is great. Have you tried super setting your workout No, I'm not concerned enough about increasing size/strength to put myself through something like that. I don’t do them anymore, but they were an awesome base and I liked some of the exercises enough to keep them as accessories in my current plan. Not saying you should start hanging drywall as an exercise regime, but there’s a lot of house maintenance stuff that’s good exercise. I can do a maddening kettlebell workout in 20-50 minutes in my backyard. Imo the best routine you can do for lifelong health will involve mobility exercises and LISS. Best exercise or sport to get started for longevity purposes? (Looking for very simple advice) Hey guys, "Well maybe you could do X sport. I can get a killer workout or I can get an okay workout while watching tv/reading a book. There is not just one way that is the best way to exercise for longevity. The issue with questions like this is the same as reading muscle mags and trying to use a veteran bodybuilder's shoulder program. If bigger muscles, then a hypertrophy routine with 4 sets of an 8-12 rep range is the way to go. How to Optimize Exercise for Longevity. Here’s my weekly workout plan: Monday & Friday: Heavy weight low reps is good for free weight exercises only really, not so much for machine isolating exercises. that is better than any optimal, min max, science based, tested and proven workout that you do for 4 months and quit. 7-8 - gym . Hack 05: Best exercises for longevity. If it is still hurting then I stop totally that day. The same thing keeps happening over and over againI lift lift lift, feel good, look good, then a nagging injury sprouts up, I take time off, do a little rehab, drop the weights, and start the same cycle overUnfortunately I've allowed myself to do this for a few years now because I love barbell training but I've reached the point where I 240 votes, 389 comments. Another thing is the form may be slightly wrong, go to YouTube and watch and subscribe to a channel called Athlean-X he is really good with form and putting science back into strength, he has plenty of videos on biceps you can go to and he makes a new Yeah, there’s a saying in fitness communities that the best exercise routine is the one you actually do. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. Step 2 is layering in cardio exercise (I'll lay in strength training as Step 3 a couple of months later--doing things one at a time so that it's all sustainable). Compared with just two minutes of vigorous activity per week, 15 minutes was associated with an 18% lower risk of death and a 15% lower likelihood of cardiovascular disease, while 12 minutes But that hasn’t bothered me too much. It is not a pure leg exercises but does the job for now. Supplementing it is probably beneficial GlyNac: Boosts Glutathione levels (decline with age) and helps your body combat oxidative stress, which is one of the main drivers of aging. 3 - Sleep protocol. I don't understand why people say this because there's absolutely no comparison in my experience - just like those same barbell exercises aren't going to replace bicep and tricep exercises. Heavy weight low reps is good for free weight exercises only really, not so much for machine isolating exercises. They’ve got hundreds of videos with many variations of exercises you can do anywhere. I do want to incorporate more zone 2 training into my routine but it's hard enough (in terms of time) to stay on my WL program and having to balance work/life. Chair yoga. I’m looking to do more workouts from home though so about 4 workouts a week. The best workout routine is the one that you will keep doing - and linking it to a functional need is probably the best way to not only build a solid program, but also keeps it within the minimalist framework :) Hope that helps! The r/Fitness Planet Fitness / Hotel / Apartment Gym Workout Routine Megathread This megathread has r/Fitness users sharing the routines they use at gyms with less than a full range of equipment. The 2nd study helpfully writes that participants spent 15 to 20 minutes per session and did 2 sessions per week, for a total of 30 to 40 minutes per week. What is the point of calf raises at 160lbs, another Jillian Michaels the best workout is the one you will do for life. Intermittent fasting was step 1 for my health & longevity goals. if I loved hiking more, that wouldn't be that great for muscle building. Plus you can sneak it in so much easier when life gets crazy. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. your goal is not to save yourself for the rest of your workout. When one is young, one lifts primarily for aesthetics, strength, and athletic performance (this is three ways of saying "to get laid"). Leslie Sansone's Walk at Home: Her walking workouts are easy to follow and can be adapted to any fitness level, perfect for someone who loves walking but needs to stay indoors. Zero Club: Curated community to access the best from health protocols like Blueprint, Huberman Lab. This will make you stay efficient in your workouts as well. Depending on your age and commitment level, you could slowly work on doubling your mileage to 60 mpw. Compound barbell exercises like deadlifts and squats load the whole skeleton, and are great for bone density as well as strength. 2 years), To get the best insights from top experts in the longevity space, I've just created this subreddit: s/longevity_protocol. I don't have a fixed routine, I just decide what area I'm going to work on (upper front, upper back, lower body), then do a variety of things that hit that area. Get the Reddit app Scan this QR code to download the app now. You can also use that day to knock out accessories to lighten your workout the following day if you typically have long workouts. Sometimes a quick full body circuit each day is the only thing you can fit into a busy schedule, other times you might just prefer doing a PPL split or full body 2-3x a week. Been doing it for 5 months now and not bored at all. The routine from the book is fine for a beginner, it keeps volume low to allow for ample recovery. Obviously different routines carry different risks of injury, and OP should not be impartial between eg swimming laps in a pool and free-soloing big walls or playing American football or competing in CrossFit (:p), but whatever factors prevented OP from habitually engaging in I would look somewhere other than his exercise routine. 5 up to 16. I’d like to split my workouts 1 morning and 1 afternoon. That said, the workouts are not practical for Zone 2. If that’s what feels good for you, keep doing that. For example, light cardio and full body calisthenics in the morning and stretching in the Arnold Schwarzenegger says to shock the muscle, so don't be afraid to switch the exercise up a little bit and get out of routine. I wouldn't worry too much about anti-aging at your age, if anything things like zinc to help maintain androgens (esp if your dietary zinc is low) would be more of a priority. Kettlebells, dumbbells, barbells, calisthenics After a study by the Mayo clinic they noticed a clear correlation between social sports and longevity. Aesthetics is literally find which body part you want people to notice, and lift heavy for that body part as best you can. Of course skyrim vr you can crank the ini for sword swing resistance and do a melee build and have fun there too. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! It gets you out of the house and away from temptations at home (tv, gaming, etc. hamstring also don't get the best workout, or at least they shouldn't if your Link: Desmolysium - Ranking of Longevity Interventions. The 5 main compound exercises: -squats, deadlifts, bench press, over head press, barbell row If you have the time, I would also recommend some of the common yet effective body weight exercises like pull-ups/chin ups, planks, push-ups (military/standard) and burpees. Rowing. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! It’s probably my perspective shift as I age and grow, but spending 1-3 hours in the gym everyday isn’t sustainable. Pushups, dips (between two chairs), chins, one-legged squats, jumping jacks, leg raises and crunches wouldn't be a bad routine at all. Where you never train to exhaustion, train at a level where you are able to workout everyday. Consistently working out and eating well will get you there. Here's the ideal exercise structure for optimal health from a doctor who studies longevity. For supplement-related questions, check out s/supplements. This is all i had done for myself so please adjust your diet & workout to your body but fight The entire routine is hollow hold, superman, side plank, reverse tabletop, tuck wall HS, pushups, rows, squat, glute bridge and split squats. Go to the gym and get your 10 rep max for these seven exercises. It can technically also try to guess what exercises I’m doing when I record a strength workout - tough reps and the exact movement aren’t always accurate. Obviously with longer fasts, it’s probably easier to just stick to low intensity activities/movement like walking, yoga/stretching, and body weight exercises. I’ve seen my best gains focusing on RIR rather than just having a set number of reps. The barrier of entry for those temptations is too easy at home and it'll just be easier to not workout. It's uses up time that could be deployed elsewhere at best, and leads to overtraining at worst. Optional: have a (decaf) coffee. And they are safe for old people, if you start with an In addition to some solid strength work, a well-rounded fitness routine for longevity will always include some element of cardio or endurance exercise such as brisk walking, swimming, jogging The one thing that is missing is probably the cardio/endurance aspect. When one grows old, which for our purposes means 25 years old or older, one begins to think less about getting laid and more about staving off one's inevitable physical decline and death. However, if the question is longevity, there's not much good data singling out power athletes from others, and what there is is mixed and has confounders from anabolic drug use. The routine works for me and I pound out solid workouts before I have to think about anything else. I like how there’s hardly any talking. If you get consistency down at the gym and would rather workout at home after that, then I would invest in home equipment. Being unwell when younger gives a different perspective. Deep Sleep. Just eat more calories than you burn, have a routine for doing exercises/going to the gym and just follow it. The problem is my work schedule: I work with people 3 hours ahead and so I have to be logged on by 7a. Squats Bench Try deadlift and one arm dumbbell row 4-5 sets of each going up in weight and down in reps so the first set is a relatively easy 10 reps and last set you get only 4-6 reps. For exercise-related questions, head over to s/fitness. I highly doubt anyone can build a decent workout program to fit you for free, especially online. Alot of bodyweight exercises are also compound exercises so you end up working your core anyways. Generally, for longevity, the most important thing you’ll want is a good bit of cardio along with strength work not necessarily focused on hypertrophy. I'm focusing on efficiency. He claims that this routine is best for long term health and longevity as the zone 2 sessions allow for excellent recovery between strength workouts while also allowing plenty of time between strength sessions to fully recover and come back stronger. Barbell exercises A 10 minute ab circuit using a 25lb plate is far more brutal on my abs that my 250+ squat or deadlift days. Gardening, taking care of a home, making meals and stair climbing and walking built into daily life. Very high value. His primary goal is to support everyday activities, enhance his Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Plan an in-time, and an out-time. The underlying issue in longevity studies is to what degree human's have control over how long they live. If anybody can work out a schedule best for my size/shape/etc. Stick to medium weights to prioritize safety. My workouts are 1-2 muscle groups per day at about 120-160 bpm. 7 years to their lifespan, followed by badminton (6. I've never used them, but I've heard good things about some of the kettlebell workouts in r/fitness wiki/FAQ (they also have a bunch of other beginner plans there. When it comes to exercise, too much of a good thing can kill you also. Mmm cake. Cardio (Additional Days): On non-strength training days, engage in 30 minutes of aerobic exercise at an RPE of 6. but it might not be best for longevity" I'm just looking or a physical activity or sports which will be great Exercises: Include leg swings and arm circles. There is little excuse to not exercise, so I bought a 20kg and 24kg. pmahonon xyvtn firx zafcp hlisld bkrvf lmpqd irx wgqtie yvzckdz