Timestamps: 00:57 Cardiorespiratory Fitness and VO2 Max 06:10 Muscle and Longevity 10:20 NoordCode Protein and Collagen 11:38 How Much Exercise Should You Do 14:11 My Workout Plan for Longevity Use code SIIM10 for NoordCode: livehelfi.com/collections/noordcode?ref=ht7TkC1JKVWLMl Longevity and Anti-Aging Playlist: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-5KNsfEBXKMg.html&ab_channel=SiimLand
A view from the already aged world. I am 71 and have zero health issues no meds and no aches and feel energetic and can do anything I want to. What I see is the need for high volume and also recovery change balance as you get older. I got my VO2 Max up to elite category by running three times a week. I only do max 5k a run so the volume is low but I do like to do sprints and threshold runs once a week. I can actually feel the difference from ten years ago when my VO2Max was much lower. I also get in at least 7000 steps a day. My Garmin says I get around 1000 activity minutes a week. I get the minimum 150 in a day easily. Getting vigorous minutes on Garmin is harder though but I think the definitions of vigorous vary. That’s an important metric to get right or you will exhaust yourself. It’s very dependent on heart rate zones. The max heart rate calculation is very flawed, especially as you get older. For instance my max is 180 but the age calc has me much lower. At that my zone two is extremely slow walking. I look at my top reported HR during longer faster runs like a threshold run ending in a sprint. Even that probably doesn’t give you your true max HR. I see over 180 occasionally. Way higher than 149. This leads to a lot of old people in the gym walking for cardio on the treadmill when they should be running. I take BHRT as a women and that does help you keep your muscle mass as it is a steroid and I do wonder if older men should be on test. I lift the big five compound movements heavy to failure just once a week a la Body By Science but I do a lot of physical work in my garden and my cottage as well. I do one whey protein scoop a day to make sure I get adequate amounts to support my exercise. I don’t fret about protein as much as I used to. I think the need for amounts over 100g are not there unless you are bulking as a body builder or doing a calorie deficit for long periods. Calorie needs go down after 70 and you still need to get other nutrients in. Don’t want to live on chicken breast and shakes. Don’t ever forget the greater need for recovery as you get older. Sometimes I take a week off running and lifting and I don’t see any decline. In fact I often come back stronger. I even had two months off any training recently and was amazed at how I hadn’t lost fitness. I was active all my life. Always doing some sort of fitness plan, mostly body weight. I also have great genetics for muscle building. As a woman I was always strong and I gain quickly in the gym. That’s a huge advantage in old age. Some of it is genetics and again it’s about balance. It’s more important for me to put effort into CV fitness since that was always my weak spot. Running is my priority. Find your weaknesses and put the effort into that and then you will have time and energy to do the things that make the difference for you. Keep working it. I visit my parents in law once a month, both in their early nineties. Frailty is horrific and makes you depressed. They live in sheltered housing and need daily help to shower and to clean the flat etc. father in law can’t even bend down to rub cream on his legs. I want to be like my grandad who lived independently until he died suddenly age 97 and was still relatively strong and able to walk unaided. He was an athlete until retirement age and ran his two acre garden until the last decade. Healthy aging can be a joy.
I think Garmin default settings are too low for anybody in shape and will rack up a ton of activity minutes. I set my max heart rate manually and adjusted the heart rate zones to match the heart rates of my Karvonen zones. Then I set moderate intensity to zone 1 and vigorous intensity to zone 2 and above. This way when I'm doing a 6 METS or higher activity it counts as vigorous.
just turned 60 and been fit my entire life. once i turned 50 my workout routine changed . i just could not lift as much or as many times per week. today i workout lite 2x a week and walk/hike 3 days a week. i feel blessed to be so healthy at my age. Lithuanian strong ! Siims' vids over the past decade have helped me learn and understand health and fitness .
I have watched you since the time u did muscle ups in you bedroom and man.. You really took the torch and are paving the way for humanity to show us how long a person can really live. I am glad that you did this but also I know that for you it became normal and thats the reason why you, and ANYONE can do it too. Also your content got a lot better over the years and thats were you deserve a gold medal. This video was awesome!! I understand that average human nowadays cannot be listening to 17 min lecture and doesnt appreciate this, but dont worry Siim you will be the one. Bryan Jhonson who??? Keep it up, and I am looking forward to meet you when we will be older but still young! and for others who think they cannot do anything about aging, fitness, food, discipline and so on.. you can, you just need to believe, and all the fears you have will disappear over time. peace
Thank you very much for this interestion video again👍 The next or/ and future the next Video could be how will look your Basic weekly Workout Plan and Nutrition if you are 50 Years or older🤔 thank you very much for all your great Videos and greetings from Andreas in Alsace /France
Great video. However, I do wonder how exactly you structure your lifting routine. From what I undestood you follow a PPL routine doing almost exclusively compound lifts with little accessory work for biceps, calves and forearms. Could you detail which exercises you do on which day of your PPL routine? Thanks
So at age 76 my VO2max should be around 40, however mine is 57 (lab measured) does that make me18-19 ;-) Also my testosterone is 32.42, double that of a young man. Maybe it's because I do the stuff. Today was run 5 x 800m (at fatmax - 5.4 miles), 6 leg strength exercises (3 sets each), core, mobility, calisthenics, wbv, shoulders and 2 x 25 secs flat out on the spin bike. Now having a nice relax :-)
VO2 Max is genetic as well as trainable. You probably always had a very high aerobic capacity. People like you would always shine at school sports and often go into professional sport. The numbers are for the average.
@@stargazerbird Possibly I do have good metabolic, cardiorespiratory, biomechanical and neuromuscular efficiency. I was tested in the physiology lab (age 65) where they had Bekele and found that my running economy (185 ml.kg.min) was the same as an elite group of Kenyans. I weigh 5 kilos less now so probably my RE has improved to 180.
Great video, very Inspirational . I do try to mix my workouts between running, strength training and yoga, , however I do feel that time and the lack of it is an issue. I work a full time desk job, have two grown up children I want to see and a husband, so there is a limit as to the number of hours I can put into this. Do you have practical tips to include more activity moments?
Hey Siim, (tere!) do you have a video about weight gain routine? I always feel a bit left out in social media, because I have a fast metabolism and never had problems with being overweight. I heard from a podcast(Lauren Drain) where Gary Brecka said that people with fast metabolism and who are young, the intermittent fasting can be even harmful. And he recommended eating up to 30 grams of protein after waking up. Because when eating carbs first meal of the day, for me it's about 4 hours after waking up(I also run and work out fasted), it causes fatigue when glycose spikes(smth like that). And I really feel fatigued at lunch with intermittent fasting. I've done IF for 3 years.
Hey Siim, the cooper test estimate would surely be different depending on your weight? Someone at 100kg would consume a lot more oxygen per kg per min at the same speed (e.g. approx 7 min mile for 12 mins) than someone weighing 50kg? Does the cooper test have a scale that includes weight?
I am staggered by the low VO2max numbers for all groups! The heart rate formula is a bit off. My heart rate max is about 172 ( 68years old) Using the formula I can run at 95% HRM for 1hr!!! I used a polar heart rate monitor - going for a COROs now. I also measure HRV to make sure dont overtrain.
Here is my favorite keto bread, I eat everyday since nearly 2 years. 400g pumpkin seeds, gemixt 150g flax seed, grounded from whole flax seeds 200g finely chopped almonds 300g ground almonds 30g baking powder 300g chia seeds Salt Mix the dry ingredients Add wet ingredients: 1,5kg curd (Quark in German) 9 Eggs Mix again Let it sit for 45 min in an not to warm environment. Normal temperature. You should get 4 rather large breads out of that mixture. It'll be quiet a lot. Maybe make only half the amount your first time. (I always do that much, so it lasts a week for me and my dad. We eat it every day.) Put in pre heated oven (200 degrees Celsius) for half an hour, then switch the bottom with the top baking sheet. Let it in for another 30min, and then turn off the oven and let it in for 20min more or so. The bread basically must be dark brown. It'll stay soft until it's cold. The bread will go bad at room temperature fairly fast/easy. That's why always put it in the refrigerator!!! (important!)
Hey. I got a question. Can you recommend me about 10 book that I should have in my private library? I'm a personal trainer, exercise refferal and lower back pain specialist also I do nutrition course - one for sport and another one for diabetics.
I work in construction and I probably do 40hours max per week of moderate exercise (work based) if I wanted to go gym as well and work on lifting weights… would I be doing more damage than good? Thanks
How does it takes you 45 minutes to do 2 exercises? I go in, do five compound exercises two sets to failure with a minute rest between and straight on to the next exercise. I am done in 20. Also why not do all 6 or 9 exercises in one gym visit? Is there a benefit in doing so little and having to drive the gym, get changed, shower etc three times a week? If I want more I do the big five twice a week as long as there is a long break between. So I actually get more training in a week.
I love that as you training 2-3 times /w and only 2-3 exercise /workout, but after years how you put that volume what you need into only 2-3 exercise in a workout ?
For the ladies the VO2Max to aim for perfection is 45 not 50. Gender makes a difference. Also body weight. You will never get that high is you are not very lean.
Oh you’ll change as you get older from injury. In my 30’s I could out run a bad diet fast forward to today at 58 just got my knee scoped for the first time. Look at Arnold and Sly those guys get more procedures than Michael Jackson!
Track sprinters have low resting heart rates and high V02 maxes comparable to endurance athletes without destroying their left ventricle and needing to be fiitted with a pace maker later in life. Most retired elite endurance athletes have Afib.
Siim what do you think of building tonnes of muscle as a detriment to longevity? Because humans mitochondrial density is in their heart and brain, not their peripheral muscles and other organs. Wouldn't that mean you are stealing energy to places it is not as vital?
you said you workout with weights 3x a week recentlly mercola posted about the problems with high intensity training when done for many hours a week (it is not your case)
Hi Siim I was reading about the explorer Sir Ranulph Fiennes, who tuned his body and diet fir a healthy life style, yet sufferex a heart attack and needed emergence biomass surgery. The article questioned whether his extreme activities were responsible. Any thoughts
I still think being as light as possible and not working out much would lead to better longevity; I've never seen a jacked centenarian. I love working out though, so I don't care :D
There's obviously age-related decline and no matter how well you lift you'll become less jacked in your 80s and 90s. The point is that if you have a bigger buffer or backup of lean tissue you'll decline slower
Being as light as possible per se doesn t mean anithing .You can have the same weight in your 50 as in your 30 but having much less muscle , power , vo2max
That’s because you can’t hold onto mass when you’re older. But I bet a lot of those people had solid fitness (and potentially lean mass) when they were younger & therefore delayed their marginal decade to much later than it otherwise would have been. That’s really the point
Crazy in the modern world but normal for all of human history. In fact live in a city and commute to work on rapid transport and have to walk to go shopping and you get that pretty easily. Japanese living in the cities get around 15,000 steps. I lived in Singapore with no car and my fitness was great even without my running.