Longevity 101

In this post we’ll outline 3 top predictors of longevity – all of which can be developed as part of an intelligent S&C program.⁣ ⁣ Leg strength⁣ The top predictor of longevity is leg strength. Someone that has stronger legs late in their life has been an active person throughout. Strong legs help prevent falls and increase independence (get around without the help of other people). To improve leg strength (and strength in general) it’s important to perform big, compound lifts at least once, but preferably two or three times a week. Stick to 5 or less reps, have large rest periods and do a few sets.⁣ ⁣ Vo2 Max⁣ Vo2 max is basically a measure of how well our heart and lungs can take in and deliver oxygen around the body. Having a higher Vo2 max is an indicator that your cardiovascular and respiratory systems are functioning well. Many diseases affect the heart and blood vessels, so it’s important to ensure these systems are working efficiently. To train your Vo2 max it’s important to do a mixture of long slow work – 30 mins plus at low intensities (50-60%); moderate intensity work (60-80%) – ie 10 x 2min intervals with 2min rest in between; and HIIT (80% plus) – ie 15 on 45 rest x 30 minutes.⁣ ⁣ Lean body mass⁣ Having more ‘functional’ tissue is beneficial as it’s associated with a more active lifestyle; it’s metabolically active (burns energy at rest); and it helps regulate other important things like hormonal levels. It’s important to increase LBM and reduce fat mass, so diet is extremely important here. We have nutrition articles online but following Michael Pollan’s rule is a good place to start: Eat real food, mostly plants and not too much. To increase LBM, perform sprints (4-10 seconds x 4-10 reps with large rest periods) on your favourite ergo or running. And perform resistance training 3-4 sets of 8-12 reps on all major muscle groups at least twice a week. ⁣ ⁣ Maintaining mobility and grip strength should also be emphasised for a longevity. Here’s a few videos of our old man Micky G. He’s 55 and gives the younger blokes a good run for their money #one22 #longevity