#285 - AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more

Jan 15, 2024 21m 57s 13 insights

<a href="https://www.google.com/url?q=https://peterattiamd.com/ama55/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D240115-pod-ama55%26utm_content%3D240115-pod-ama55-podfeed&source=gmail-html&ust=1705017451809000&usg=AOvVaw1Zha62L2kwRczsrmHUELJr" rel="noopener noreferrer" target="_blank">View the Show Notes Page for This Episode</a> <a href="https://www.google.com/url?q=https://peterattiamd.com/subscribe/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D240115-pod-ama55%26utm_content%3D240115-pod-ama55-podfeed&source=gmail-html&ust=1705017451810000&usg=AOvVaw2jXF0GWmoqqvgktyN9ImbU" rel="noopener noreferrer" target="_blank">Become a Member to Receive Exclusive Content</a> <a href="https://www.google.com/url?q=https://peterattiamd.com/newsletter/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D240115-pod-ama55%26utm_content%3D240115-pod-ama55-podfeed&source=gmail-html&ust=1705017451810000&usg=AOvVaw3b38Kis9LLno4CaZiVmsJT" rel="noopener noreferrer" target="_blank">Sign Up to Receive Peter's Weekly Newsletter</a> In this "Ask Me Anything" (AMA) episode, Peter delves into the crucial topic of exercise, starting with the importance of having a goal in training, including how and why Peter uses the goal of training for the "Centenarian Decathlon" when structuring his training plans. Peter elaborates on how to identify deficient areas within the four pillars of exercise and guides listeners on incorporating periodization training for optimal improvement and training variety. The episode explores diverse case studies, offering insights into tailored workouts for individuals of various training backgrounds, from seasoned enthusiasts to complete beginners. Additionally, Peter tackles the universal issue of emotional stress and its impact on training, as well as how exercise can help manage stress and how to determine when training should be adjusted during a high-stress period. If you're not a subscriber and are listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your <a href="https://www.google.com/url?q=https://peterattiamd.com/members/private-podcast-feed/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D240115-pod-ama55%26utm_content%3D240115-pod-ama55-podfeed&source=gmail-html&ust=1705017451810000&usg=AOvVaw0LDuCVJa6z-DoHcjTYTmFl" rel="noopener noreferrer" target="_blank">private RSS feed </a>or our website at the <a href="https://www.google.com/url?q=http://peterattiamd.com/ama55/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D240115-pod-ama55%26utm_content%3D240115-pod-ama55-podfeed&source=gmail-html&ust=1705017451810000&usg=AOvVaw0RQSi104Phh6SbCQqdZqFp" rel="noopener noreferrer" target="_blank">AMA #55 show notes page</a>. If you are not a subscriber, you can learn more about the subscriber benefits <a href="https://www.google.com/url?q=https://peterattiamd.com/subscribe/?utm_source%3Dpodcast-feed%26utm_medium%3Dreferral%26utm_campaign%3D240115-pod-ama55%26utm_content%3D240115-pod-ama55-podfeed&source=gmail-html&ust=1705017451810000&usg=AOvVaw2jXF0GWmoqqvgktyN9ImbU" rel="noopener noreferrer" target="_blank">here</a>. We discuss: <ul type="disc"> <li>Overview of exercise topics [2:15];</li> <li>Importance of training with a goal in mind, the Centenarian Decathlon, and the natural decline of fitness with age [4:00];</li> <li>The four pillars of exercise [12:15];</li> <li>Measuring peak aerobic output with VO2max, and the importance of VO2max as a predictor of longevity [16:45];</li> <li>Measuring aerobic efficiency with zone 2 [25:45];</li> <li>Measuring and tracking muscle mass and strength [27:30];</li> <li>Case study of a fit person with a neglected pillar: why adding more training volume may not the best strategy [30:30];</li> <li>Periodization training: what it is and why it is beneficial [36:15];</li> <li>Periodization case study: high cardio fitness, lacking muscle and strength [40:00];</li> <li>Periodization case study: adequate muscle, low cardio fitness [44:45];</li> <li>Case study: significant improvement needed across all exercise pillars [48:45];</li> <li>Best ways to do zone 2 exercise and how to use relative perceived exertion (RPE) to find your zone 2 level [56:30];</li> <li>How the body responds to physical and emotional stress, its impact on training, and the consequences of chronic stress [1:01:00];</li> <li>The difference between "good" stress and "bad" or chronic stress [1:10:30];</li> <li>The complex relationship between exercise and stress, and the importance of adjusting exercise goals during high-stress periods [1:13:30];</li> <li>Clues that stress may be impacting your training [1:19:15];</li> <li>The use of wearables and devices for tracking trends and making decisions related to training [1:21:00];</li> <li>Parting thoughts regarding the importance of exercise for longevity and stress management [1:32:00]; and</li> <li>More.</li> </ul> Connect With Peter on <a href="https://www.google.com/url?q=https://twitter.com/PeterAttiaMD&source=gmail-html&ust=1705017451810000&usg=AOvVaw0bd6pCLyNYh4I8VeVw3iL-" rel="noopener noreferrer" target="_blank">Twitter</a>, <a href="https://www.google.com/url?q=https://www.instagram.com/peterattiamd/&source=gmail-html&ust=1705017451810000&usg=AOvVaw1JMSKRle03tsCG2V5mERGJ" rel="noopener noreferrer" target="_blank">Instagram</a>, <a href="https://www.google.com/url?q=https://www.facebook.com/peterattiamd/&source=gmail-html&ust=1705017451810000&usg=AOvVaw33OP-MvvVMRSTiMpNf9bnP" rel="noopener noreferrer" target="_blank">Facebook</a> and <a href="https://www.google.com/url?q=https://www.youtube.com/channel/UC8kGsMa0LygSX9nkBcBH1Sg&source=gmail-html&ust=1705017451810000&usg=AOvVaw2YHZLt57ogZxruEkTMcZvf" rel="noopener noreferrer" target="_blank">YouTube</a>

Episode Page ↗

Actionable Insights

1. Define Your Life’s Training Goal

Clearly define a long-term training goal, such as preparing for the “Centenarian Decathlon,” to provide purpose and structure for your exercise routine, ensuring you know what to do and why you’re training. This goal should focus on maintaining functional abilities in later life.

2. Prioritize Healthspan Over Lifespan

Focus on healthspan—the period of life spent in good health—at least as much as lifespan, as a myopic focus solely on lifespan often neglects the quality of those extended years.

3. Adopt Athlete for Life Mindset

Embrace the mindset of an “athlete for life,” regardless of your past athletic background, and strive to become the best version of your “centenarian decathlete” to maintain physical capability throughout your entire life.

4. Train Across Four Pillars

Structure your exercise routine around four key pillars: Zone 2 efficiency (aerobic efficiency), Peak aerobic output (VO2 max), Strength (including muscle quality and motor control), and Stability (encompassing mobility, balance, and flexibility).

5. Centenarian Decathlon: Daily & Leisure

When envisioning your “Centenarian Decathlon” goal, ensure you include both activities of daily living and activities of leisure, pleasure, and sport to cover a comprehensive range of functional independence and enjoyment in later life.

6. Assess Exercise Weaknesses

Actively assess your current state in both cardiorespiratory fitness and strength pillars to identify specific areas where you need the most improvement, allowing you to focus your training efforts effectively.

7. Quantify Aerobic Fitness

Measure your cardiorespiratory fitness by determining your maximum output sustained exclusively using your aerobic system (without accumulating net lactate) and your maximum aerobic output (VO2 max), as these are quantifiable metrics everyone should know.

8. Address All Strength Aspects

When training for strength, consider developing peak strength (e.g., 1-rep max), muscular endurance (many reps with lighter weight), and motor control (ability to perform dynamic movements on variable surfaces).

9. Estimate 1-Rep Max via 5-Reps

For strength measurement, you can estimate your 1-rep max by determining the maximum weight you can lift for 5 repetitions, which serves as a good enough proxy for individuals not competing in powerlifting.

10. Vary Training Conditions

Incorporate training in both controlled environments (e.g., machines, stationary bikes) and variable, less controlled situations (e.g., uneven surfaces, dynamic movements) to develop comprehensive strength and motor control.

11. Use Periodization for Improvement

Implement periodization training to optimize improvements in specific exercise areas and introduce variety into your routine, helping to prevent plateaus and maintain engagement.

12. Adjust Training for Emotional Stress

Factor emotional stress into your training decisions, as periods of high emotional stress can impact your training effectiveness and may necessitate adjustments to your workout routine.

13. Interpret Wearable Data for Training

Learn how to interpret data from wearables to inform your training decisions, using them as a tool to guide adjustments and optimize your workouts rather than blindly following metrics.