5 Best Exercises for Longevity - Add These To Your Workout

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Опубликовано:

10 июн 2024

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Комментарии : 83

@aquamarine99911 Месяц назад

I do all five except the back squats. Now in my 60s, I just don't like them and fear injury. I do Bulgarian split squats and slow goblet squats (pausing for 3 seconds at the bottom), along with other weight training, of course. For pullups, most of us need support bands to help reach 10 reps x 3 sets. Sprinting is great. Most of the longevity influencers promote the 4x4 HIIT protocol, but I've had my best results doing a series of all-out outdoor sprints for 30-45 seconds then a slow jog for 90-120 seconds. I can get my HR well over the theoretical max (220 - age) this way. And it feels liberating. Need good shoes, tho'. And don't run on cement. Grass or asphalt are better. Part of longevity is preserving your knees.

@robgagnon Месяц назад

I'm in my 50s and have beat the crud out of my lower back, so really paranoid about the squats....

@robertthompson5501 Месяц назад

Be Smart. Squat Smart. Learn how to squat. Geezers avoid Squats as they are difficult. 🏊🏋‍♂️🦊

@ryandeffley7652 Месяц назад

It's ironic that you fear injury from back squatting, but do regular sprinting in your 60's. You're far more likely to get injured sprinting than doing back squats. If you do well with BulgarianSS's and goblet squats, you could easily handle back squats with moderate load of something in the 8-12 range. Also, higher rep squats of 15-20 reps will gas you out more than sprints. 💯

@commenting4love Месяц назад

thank you for all the value!

@m2keey Месяц назад

thanks i will start with sprints : ) add this to my training

@clearpupil Месяц назад

Thanks!

@zlatan-bd8nc Месяц назад

Tnx

@Longevityoptimisation Месяц назад

Good tips

@christheother9088 Месяц назад

I'm 66 and have lifted fairly consistently since my teens. I still retain much of my muscularity. In my 50's I had to make some adjustments to avoid injuries. I hurt my shoulder and it took over two years to heal. Pull ups are out of the question. Sprinting, please, that's hilarious. I can do intervals on a bike however. Also, I do some hiking on steep hills. You have to make changes.

@slee2695 Месяц назад

There are 90 year olds who still sprint..(their speed is slower of course)

@SilverFan21k Месяц назад

Hit that 200k bro

@adrianbechtiger8476 Месяц назад

Hill sprints are better because the risk of injury is lower than with sprints on a flat surface

@robertthompson5501 Месяц назад

Swimming ,rowing and sli erg as well. Running should be OK if properly warmed up. 🏋‍♂️🏋🏻‍♂️🏊

@jb_1971 Месяц назад

4:44 Actually, there is a study by Stephen Seiler in which 4x8 minutes massively outperformed 4x4 at improving the subjects' VO2 Max.

@elliottmaynard9610 Месяц назад

Yes🎉 🙌

@adrianbechtiger8476 Месяц назад

If you have lower back problems do hexbar deadlifts and belt squats

@gothops2632 Месяц назад

Face looking leaner, Siim!

@adaptstrength Месяц назад

Would you also recommend specific exercises to improve and maintain vestibular balance? I know that is something Peter Attia stresses the importance of maintaining.

@cohenfitness Месяц назад

Can you use the rogue bike for sprints as well ?

@HarenHarem-zz5dx Месяц назад

Hey Siim Land. We hear a lot about collagen peptides and hyaluronic acid. But what about edible elastin? Elastin is an important component of the dermis and organs. Are elastin peptides something we should be taking?

@ddelmarsmith Месяц назад

Thoughts on rucking or hill/step climbs?

@robgagnon Месяц назад

7th tip: laugh a lot, every day. 8th tip: have a great relationship with your partner! (and/or friends)

@MadinaVadache Месяц назад

You talking about mental health Sim talking about fiscal fitness

@eedom69 Месяц назад

Do you think jumping jacks are considered fast twitch? Some searching says yes, but not sure.

@dikshaedythe6042 Месяц назад

Hindu push-ups equivalent in pilates is down stretch. and up stretch

@flower7022 Месяц назад

Thanks. What do you think about the vibration plate machine on high? Is that twitching the muscle fibers?

@robertthompson5501 Месяц назад

A other Gizmo.🏊🏋‍♂️🦊

@joebartles3986 Месяц назад

That machine is useless

@shairzahid472 Месяц назад

What are your thoughts on replacing sprints with swimming?

@joebartles3986 Месяц назад

You will drown if you do that.

@janradic6704 Месяц назад

Based and longevitypilled

@or6144 Месяц назад

How many sets in a sprint Hiit

@aqualane1 Месяц назад

Damn your back is jacked. Jealous of that!

@TLW369 Месяц назад

🥰

@adrianbechtiger8476 Месяц назад

Don't you neglected mobility and stretching or is it overrated in your opinion?

@slee2695 Месяц назад

Full range of motion on lifting is enough for mobility imo

@tolgaysahin7618 Месяц назад

What about deadlifts instead of back squats? not as effective?

@robertthompson5501 Месяц назад

Both Deadlifts and Squats should be part of your Ptogram. Ref: Greysteel channel RU-vid. "Go heavy or Go home". 🏊🏋‍♂️🦊

@robertthompson5501 Месяц назад

Both Squats and Deadlifts. Reference Greysteel Podcast. 🏊🏋‍♂️🦊😊

@daysoftheboo Месяц назад

Can you do a video on how to improve bone density for people who have osteoporosis? There are a lot of people under the age of 40 that have osteoporosis too

@joebartles3986 Месяц назад

I think weight lifting is best for increasing bone density.

@wtssmaller Месяц назад

lots of dairy and some meat. Many people underestimate how much dairy you need for optimal calcium. From 500g fullfat yogurt you only get 600mg calcium Vitamin C, Vitamin D. Also weight lifting can help. Dont be a vegan and dont be underweight. Maybe check for hypogonadism or hormonal problems.

@daysoftheboo Месяц назад

@@wtssmaller underweight as in not being very skinny with no muscle right? The majority of my animal protein come from dairy because it's more affordable and I like it , I don't have any issues with dairy thank goodness but is there such thing as eating too much dairy? Or is it fine to have dairy with every meal? I'm not a vegan but I would say I'm kind of plant-based because I've been eating more plants these days but it's really been helping with my liver enzymes going down and physically I just feel more better eating plant-based, I love beans grains nuts and seeds but I want to know which of these foods is the top best for bone density besides veggies, I agree that veggies are the most best for vitamins and minerals and fruits too but of all these foods which would be considered the bone staple foods?

@JohnnyRocketone Месяц назад

Fir osteoporosis take D3K2 with 250 mcg of K2 daily, lift weights every other day minimum and go grain free.

@wtssmaller Месяц назад

@@daysoftheboo being skinny without muscle is bad. Being skinny with muscle can also be bad because it can crash the sex hormones and its often a result of going down with calories. But while building muscles, you likely also build bones. To increase IGF-1 and collagen synthesis (bone is 50% collagen) you just need to eat a lot of protein and calories. Dairy also helps and it can provide calcium and Vitamin K in cheese. The only useful plant foods for that i think are potatoes and citrus fruit. Grains arent that good but if you eat them with vegetables they maybe arent that bad because fiber can help keep the liver fat low and IGF-1 higher. Other than that idk. Maybe someone else has more knowledge on the foods Or search "Chris masterjohn bone" on youtube, he has some vitamin and diet tips

@glavlhff5984 Месяц назад

Are chin ups as good as pull ups?

@4stringedbass Месяц назад

They are almost the same, pick the one you like the best.

@robertthompson5501 Месяц назад

T Mix pull-ups and chin up. Not mutually exclusive.🏊🏋‍♂️🦊

@Cass-gi4kk Месяц назад

Yes

@jakemaxwell2800 Месяц назад

Fast twitch fibers are recruited based on intensity of effort not speed of movement.

@JDEG100 Месяц назад

Sprints can be dangerous for some people, anyway I see it as unnecessary. If you open your eyes you will realize that our body does not know the difference between a sprint, a squat or a leg press, nor does it understand of segmental speeds, it only responds to effort. So you could stimulate the FT2 fibers without even moving (isometrics). The cardiovascular system is dependent of the muscular system and responds to its demand, so as the muscular and metabolic intensity increases, the greater the cardiovascular adaptations will be without the need to train in zone 2 for hours, something that could be detrimental at the joint level. We should take care of joint health from a young age to be healthy at an advanced age.

@kenichi1132 Месяц назад

You increase bone density by doing any type of heavy squat. Form and depth is not a good enough reason for it to be a back squat. form is just exercise specific and depth can be acheived on many squats. Back squats defy good bio-mechanics. Nowhere in any workplace health abd safety book will you ever see recomdations to carry heavy loads on you back in a contonual up and down motion/reps. You hold the object in frint at chest height close to you when squating down to lift. Front squats maje far more sense in real world functionality and less chance of injuy to the back. Even better is a hack squat machine as you take out other parts of the body ans focus 100% on lifting heavy with you legs. There are more safer ways to train the other muscles and your core stabilizing muscles for longevity and decress injury. Both of which can achieve heavy wright for bone denisty, and depth. Otherwise...good list but add a balance specific exercise. Your balance goes in your old age not just strength.

@Piotr.9078 Месяц назад

6th tip: A woman 8-15 years younger than a man

@wtssmaller Месяц назад

and then do cardio together :)

@joebartles3986 Месяц назад

@@wtssmallerOr lots of horizontal hip thrusts

@robertthompson5501 Месяц назад

And leave her lonely, and unsatisfied because you will die first. She will enjoy the proceeds of your estate and life insurance though.🏊🏋‍♂️🦊

@Scott-et4kd 18 дней назад

Exercise burns fat? You're a little behind on the science on this. See the famous studies by Hernan Pontzer.

@markshupe266 Месяц назад

butt wink… uggh

@slee2695 Месяц назад

Not a big deal

@danilascercovas6226 Месяц назад

You made mistake. You lose much more speed than strength when you get older. Not opposite.

@gracewhite1601 Месяц назад

I will never do pagan whorship poses

@dravrahamrosenzweig Месяц назад

Lifting heavy deadlifts and squats are the shortest way to back problems which will excerbate when you get older. Bodyweight training is the healthiest way. Maybe if you want to train biceps,triceps, shoulders yeah you can use heavy weights but squatting ass to the grass with ridiculous weight is worst exercise in existence. This is not only my opinion, Dr Stuart McGill also confirmed it and he is a world class expert in spine health.

@Piotr.9078 Месяц назад

I agree

@kitsnokia819 Месяц назад

Perhaps you should watch again. He said not heavy but flexibility and strengthening bones especially pelvis and back. How could you not get that? He said it several times??? With pictures !!!

@henrikmadsen2176 Месяц назад

Certainly one have to be VERY aware of good form with these - and progress sloooooowly.

@dravrahamrosenzweig Месяц назад

@@kitsnokia819 1:42 - thats 140kg for reps Einstein, you would have to hire Mark Rippetoe to train with you with olympic level technique. Other than that youre gonna fuck up your back sooner or later. If you want to tell me that 2 million years of evolution was preparing our backs to lift 2x our bodyweight for reps than good luck.

@robertthompson5501 Месяц назад

@@kitsnokia819Yep! 🏊🏋‍♂️🦊