Allocate approximately 80% of your total cardio training time to Zone 2 intensity and 20% to much higher intensity to optimize results and avoid overtraining, burnout, and injury.
To recruit and maintain powerful fast-twitch muscle fibers, ensure the weights you lift are heavy enough, even if lifted slowly, as inadequate weight will only engage slow-twitch fibers.
Engage in cardio exercise at an intensity where you can speak in full sentences but it feels uncomfortable and you’d prefer not to, as this “sweet spot” enhances mitochondrial efficiency and provides significant training benefits.
Actively train to maintain your fast-twitch (type two) muscle fibers, which provide explosive power crucial for reactive movements (like catching yourself from a fall) and are a hallmark of aging when they atrophy.
Focus on improving your body’s stability to efficiently transmit force, prevent injuries to joints (like knees, hips, and back), and significantly reduce the risk of falls, especially as you age.
Work to increase your overall muscle mass and strength, aiming for at least the 75th percentile, as these factors are positively and significantly associated with an extended lifespan and healthspan.
Engage in training that improves your peak aerobic capacity (VO2 max), as a very high VO2 max is more strongly associated with a lower all-cause mortality than any other health metric.
When beginning health changes, pick one area (e.g., sleep, nutrition, muscle mass) where you’re confident you can succeed, and focus on fixing that single pattern for 12 weeks to build confidence and make lasting incremental changes.
If you miss a workout or have an unhealthy meal, avoid self-punishment; instead, give yourself a pass and commit to making the very next meal or workout right to prevent a negative spiral and maintain progress.
Understand that the conveniences of the modern world have removed the need for natural movement, creating a responsibility to deliberately exercise “above and beyond” to compensate for this lack.
Utilize Zone 2 cardio as an enjoyable form of exercise that enhances cognition, has negligible recovery time, and contributes to longevity, making it accessible even for those intimidated by high exertion.
Stand on one leg in front of a mirror and observe your foot’s twitching to understand your current balance, which serves as a direct readout state for your overall body stability.