2023-06-24 06:39:00
Regular physical exercise is highly recommended by experts to maintain a long and healthy life. The doctor Peter Attiawho specializes in the study of longevity, believes that exercise has a greater impact on lifespan than other lifestyle factors such as diet and sleep.
According to Attia, during an interview on the podcast “ Ten Percent Happier with Dan Harris“, “longevity, both in terms of lifespan and healthy life expectancy, is influenced more by exercise than by any other variable we know”.
However, how often you should train each week varies depending on different factors, such as age and time constraints. Attia points out that you don’t need to devote 14 to 16 hours a week to exercise if it’s not feasible for you.
No matter how much time you have, there’s a specific way to structure your workouts to achieve optimal health, according to Attia.
According to him, the ideal exercise ratio for a long life is to devote 50% of your training time to strength training. This means that if you train eight hours a week, you should devote four hours to building strength and muscle stability.
Strength training focuses on increasing muscle strength, endurance and bone density, according to the Centers for Disease Control and Prevention (CDC). It’s also known as resistance training, and the exercises associated with it can improve your insulin sensitivity and glucose metabolism, the CDC says.
Strength exercises include:
Weight lifting Push-ups Deadlifts Lunges Planks Weightless squats Burpees
The ideal exercise ratio for a long life
50% cardio
Dr. Peter Attia also recommends devoting the other half of your training time to cardiovascular exercise. In this category, he suggests spending 80% of your training time on low-intensity exercise, while the other 20% should be high-intensity.
Dr. Attia explains that low intensity is a level of exertion where you can still talk, but just don’t feel like it. On the other hand, you reach high intensity when you can no longer speak during exercise.
Cardio exercise, also known as aerobic exercise, increases your breathing rate and speeds up your heart rate. According to the Centers for Disease Control and Prevention (CDC), these exercises are very beneficial for cardiovascular health.
Here are some examples of low intensity cardio exercises you can do:
Brisk walking Cycling at a moderate pace Mowing the lawn Swimming laps
Here are some examples of high-intensity aerobic exercise:
Running Jumping jacks Cycling uphill Skipping rope
However, Dr. Peter Attia stresses that it is essential not to be overly concerned with the number of hours spent exercising each week. He explains that even a little exercise is better than total inactivity.
According to him, if a person who does absolutely no exercise starts doing three hours a week, it will still lead to a 50% reduction in all-cause mortality.
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