A training plan for the “centenarian athlete” | Andy Galpin & Peter Attia

[@gerardquimbo]

3 things you need to train: High functioning muscle tissue, nervous system, cardio pulmonary. One of the components to maintaining brain function as you get older is you need physical activity that is uncontrolled like an outdoor hike where steps are not uniformed, the terrain varies. It could be a sport like surfing or badminton that needs you to react to the outside world. Weightlifting, running, or sprinting also checks that box. High force production preserves your nervous system by asking it to do a lot of different things and by asking all the motor units to work greater than 80% max. Power lifting, weightlifting, Strongman, or Crossfit. Cardiovascular needs to be able to do 3 things; sustain consistent work output over a minimum of 30 minutes with no breaks or intervals, max heart rate for minimum once a week and most should do twice a week, and recovery from high intensity stuff.

[@Tobias_Kevorkazito]

🥊

[@bbttresidder7224]

Good summary, thanks.

[@jicalzad]

Makes sense. For those of us older folks, I think the challenges could be the recovery part

[@Gabriel-pt6tq]

How long should a person sustain their maximum heart rate for?

[@haroonmirza1286]

Having Andy Galpin a podcast automatically means its going to be to the point and super informative !!!!

[@ellianaredick6817]

Peter Attia is the MAN! Love Andy Galpin. My Dad is 60, does 1hr 15min resistance training 3X per week. RDL's (roman dead lifts) and goblet squats are key along with pull ups, bent over rows, bench and push pull exercises. 2X per week he rides at Zone 2 for 45 mins then finishes his bike rides with 3x3x3 (3 mins at 90% 3 mins rest 3 times). Beach walk and hitting golf balls or playing golf. You always pay. Either now or later.

[@johnwilliamson9453]

Excellent content! 76 yrs young here and the only thing that I do to keep functioning is mountain biking. It’s the crown jewel of senior fitness, imho. Works upper and lower, cardio, respiratory, proprioceptive and all of what was recommended here. Usually two to three time per week.

[@IthacaDon]

Mtn biker 68 years old. Just completed a 3 day hike in Baxter State Park, 35lb pack Roaring Brook to Chimney Pond. 10lb pack up Cathedral to Baxter Peak over Knife Edge trail to Pamola peak, down Dudley to Chimney then hiked out to Roaring Brook the next day. It would be awesome to still be able to do that hike 10 years from now. Unfortunately at our age catastrophic injury is a major concern.

[@beesplaining1882]

I'm a 66 yo road rider. I love it and it is convenient to do where I live but it led to me losing muscle in my upper body as I aged. I do gym now at least twice a week. Just saying!

[@peterellis4262]

@@beesplaining1882 Mountain bike is different ;)

[@11kwright]

The key to longevity is building strength AND FLEXIBILITY through building muscle by using your own body weight and stretching after. Press-ups, squats (and back to wall with knee and thigh in right angle position for 5 mins or/and second position squat for 5 minutes), tummy push-ups, calve raises, back raises, glutes, side abs, forearms, plank minimum 3 minutes and progress to using weights and always stretch in opposite position to how we use our bodies daily. Then you need to incorporate power walking where your heart rate is a little stressed and build from that. The older you get the more of a ninja you need to work towards and the older you get the less you can stop. To keep it going is easier than to stop and start. Once you’ve acquired a good level of fitness it’s longer painstakingly hard to get going and doing it as long as you maintain it. It is however very hard when your fitness is in deficit and then you have to be mentally strong to make yourself do it because most of the time you won’t want to.😊

[@jvm-tv]

Long cycle kettlebell complexes checks most of the boxes. It's strength, cardio that involves a lot of skills.

[@Ice-Fall]

The first thing to go, as one ages, is muscle mass, and strength in the legs. The ability to do a bodyweight ass to grass squat should be the number one movement everyone should hang on to. All compound movements are based on the foundation of the strength in one's legs.

[@XXfea]

Wow. You LOST ME for EVER

[@asdf8asdf8asdf8asdf]

IceFall - agree. Squat good alone, Even better if "bodyweight" is loaded on a bar.

[@go9ro367]

A lot of folks can squat “body weight on a bar” to 90 degrees, but can’t squat their free body weight all the way down and back up. Mobility and strength through entire range is actually a thing.

[@danilascercovas6226]

Not true. The thing you lose the most is muscle speed/power (8-10% a year), than strength (2-4%) and than muscle mass (around 1% a year). kzbin.info/www/bejne/eaqnfZWoj7Bqa7c

[@colinb8332]

@@go9ro367 I was like this in HS and college. Could lift heavy weights but couldn’t do yoga and when I went to do BJJ, skinnier, smaller guys were just stronger than me in different positions. Because they had that strength over range of motion.

[@dannygruby271]

I swim, play softball, walk, body weight exercises, and recently train one on one with a pro boxer! Boxing, by far is the toughest.

[@phillipglaser4632]

Great content. I watch anything that Peter puts up, for me he is the trusted guide I’m basing my longevity strategy on. It would help if the medical jargon and acronyms could be decoded for us lay people - keep up the great work and thank you 🙏

[@ColinTWest]

Thank you so much for your amazing work and book, and especially the last chapter. Very inspiring and powerful. I really respect/appreciate it!

[@capeflatterytrail]

Both of these experts are equally persuasive, which makes me wonder if I am the only one who is confused. Peter Attia and Iñigo San-Millán seem to adopt an approach advocated even earlier by Phil Maffetone to train in Zone 2 for 3-4 hours a week and then throw in some Zone4/5 if you have time. Andy Galpin appears to advocate just 30 minutes of Zone 2, 5-6 minutes of Anaerobic Zone 5, 10 minutes of Threshold, and at least 1 time per week of hitting your maximum heart rate. So lately, I've been combining the two--3 hours of Zone 2 along with everything Galpin recommends for the high intensity. Is that silly?

[@ElijsDima]

What's striking is that powerlifting and bodybuilding are not among the top list of category selections for this, despite being so prominent and popular nowadays for "physical health" social media.

[@alexwa9959]

Don't see the striking point? Popular doesn't mean good in any way besides being popular

[@angelalewis4616]

And both powerlifting and bodybuilding are the extreme sport versions, while weightlifting or strength training can be valuable for longevity

[@JohnSmith-zs1bf]

No one does powerliftering or bodybuilding for health lol. People in those sports generally know they're sacrificing their health for it

[@JohnSmith-zs1bf]

​@@angelalewis4616 weightlifting is a highly specific and technical sport; strength training is a very generalized pursuit

[@PhiyackYuh]

I think you mistake performance for sport vs longevity and health. There’s big difference. Young idiots who think they are bullet proof dont think like these two but once these fackers get older and have joint issues they will understand. Thats why its best to stay humble at a very young age.

[@helenmary9416]

just listening in is so inspiring, the desire to improve with age...go for it!

[@fritz1805]

Kettlebell tabata's, weight training, sled push and pulls. Twenty rep squats, the ultimate killer exercise.

[@Shevock]

I'm afraid crossfit might not check the box because of its high injury rates. So you need to check these boxes with the least chance of injury.

[@donspradley6912]

Not true at all. There are more injuries in most all sports and that is starting at a young age. The injury rate is not from CrossFit, it’s from the individual. Ask anyone who has been injured. He is talking about checking boxes in cardio, muscle and the neurological system. I’d say CrossFit can do all of thT

[@carol-1-1-1-1]

I just found your videos today and it’s just the information l need. I wonder how you feel about vitamin K2?

[@qingyuhu]

One of THE eest health channel on youtube right next Andrew Huberman.

[@danceofthedragonbydavidlee]

At 74 I practice daily, qigong and kung fu daily. My teachers are mostly around my age up into their 80s. I do martial arts stretching and yoga, and I use gymnastic rings. I don't mean to slow down. I still ride a motorcycle daily. I have great mobility and flexibility, better than most people in their 30s. I don't do any of the stuff that you're talking about. My primary teachers all 60 and above, are constantly traveling around the world without much fatigue or even jet lag. Also I mostly don't get sick. I guess different strokes...

[@slowpro5201]

Love your work, do you do educational videos. You seem to be on the right track

[@danceofthedragonbydavidlee]

@@slowpro5201 I have a KZbin channel.

[@ישראלשורץ-י2ק]

xc mtb in addition to basic crossfit is excellent. And also has an impact on the bones more than running, it is good for calcium.

[@Prasadavajjhala]

There is a bloke in Grafton NSW AU, who is 110. He is an avid walker.

[@kirstinstrand6292]

How about a Stairmaster for 30 Rower for 45 mins?

[@cycleguy1943]

Cycling 20-25 miles per day for 2 hrs with hills and flats..on roads with KNUCKLEHEAD DRIVERS EVERYWHERE..now that’s a WORKOUT 🚴!!!!

[@tomdenomy2542]

Doing only one sport trains only one muscle group. Also bikes are a risk

[@FearlessP4P1]

Centenarian means someone who lived past 100. I’ve always wondered if the soreness from muscle hypertrophy means more inflammation, which centenarians uniquely have less of IIRC. Does muscle hypertrophy affect telemeres length?

[@colinb8332]

Unlikely, unless it’s constant high-stress activity. Your body is actually really efficient at responding to acute inflammation. It’s the chronic, low-grade inflammation that we need to be concerned about.

[@longevitydxtx]

Most centenarians don't follow these principles because they're blessed with great genetics.

[@FearlessP4P1]

@@longevitydxtx true. Just like most things it looks like it’s ultimately up to your genetics

[@robz9988]

Can you get the equivalent of 80% IRM with Kaatsu?

[@lestontonsplongeurs1038]

Why max HR ?

[@derrickkelly4745]

I’m no expert so this is just a guess, but max heart rate training improves VO2max, which itself is well correlated with longevity….

[@user-ei4bn9t]

what would be a good FFMI to target/maintain?

[@PhiyackYuh]

15-20% is healthy range and seems to be sustainable. Once you go down 15 and below, its more than average to athlete types

[@go9ro367]

I stay in 21 - 23 range. FFMI is not a percentage Alexa Polar.

[@bironbrunelle5186]

React to the world: mountain biking = more than Olympic weightlifting.

[@chadindhaka]

Why would cycling not Rick the box?

[@pirateslife4me]

I wondered myself - does it have to do with all four limbs having to respond to the environment as they're moving??

[@jamesmccarty8988]

He guys, please define the acronyms

[@Longtack55]

Most overhead lockers have a 7kg/15lb limit big guy. Gimme 20 reps!

[@vSwampFox]

Dr. Attia, speaking on this topic, I'm often shocked that you, nor anyone, EVER mention, Jack LaLane.

[@crvc56]

LaLane was the Attia of the 1950s.

[@55mblindy]

Yes Yes Yes😮

[@MegaTeeruk]

How many of you came here because you misread and thought we were about to get the training methods for a Roman Centurion athlete?

[@hansschenker]

"You will loose it much faster than you gain it"!!

[@marcedwards2464]

Right

[@Cathy-xi8cb]

Don't bother exercising unless you have a will, a revocable living trust, and a health care proxy. Because none of this matters when you haven't taken care of the legal aspects of being old.

[@KCIsMe]

Exercise is more important than that stuff. Yes that stuff is important, but exercise brings you immediate benefits in addition to increasing healthspan and lifespan.

[@Cathy-xi8cb]

@Danny GC Exactly. Never get behind the wheel without health and car insurance first. Then, and only then, learn how to drive defensively. Driving defensively won't matter if you have no insurance to cover you when someone plows into you while you are parked on the street. Not one bit.

[@Cathy-xi8cb]

​@@KCIsMe I guess you have never spent any time with lawyers, doctors, or older wealthy folks. They all take care of the paperwork before they go work out.

[@KCIsMe]

I hope you're getting your exercise in Cathy, for your sake. This type of reasoning is why people don't exercise, they make it so low priority that they end up skipping it.

[@matthewkonersman1487]

How about we encourage people to do both of those things. One is not dependent on the other. Illogical general statements like these drive me crazy 🙄

[@gluon8760]

This is like Al Pacino and Robert De Niro in a movie

[@carljung9230]

25 years ago (if you know what i mean). :P

[@kimshermam8844]

Waterskiing?

[@jf1a8x1]

Might I suggest pickle ball?? No mention?? In all seriousness??!! 🤔😁

[@jf1a8x1]

Oh I didn’t wait long enough! you did mention pickle ball!! Yeay!!

[@jf1a8x1]

AMLI FMLI? Translate for us dummies?

[@gailjacobson7088]

DANCING. Dancers live longer and better

[@sterlgirlceline]

⭐️⭐️⭐️⭐️⭐️⭐️

[@aaronradelow5160]

KZbin: Mark Wildman.

[@keithjavenes7719]

2 pump Burpees

[@jgo8305]

I do elliptical, backstroke, weights, and walking my dog for 1hr plus most days

[@asdf8asdf8asdf8asdf]

Aikido with weekly randori.

[@Allen-qn3vj]

No

[@go9ro367]

Aikido would not check the strength box, in my opinion. If you’re using that much strength, you’re likely doing something wrong.

[@asdf8asdf8asdf8asdf]

@@go9ro367 have to agree. Can only do so many hip throws.

[@asdf8asdf8asdf8asdf]

@@go9ro367 how completely, in your opinion, would regular vigorous aikido with sparring and weekly heavy lifting check the boxes? I'm thinking of a session of deads presses and squats... 🤔

[@a.joseph4233]

Too confusing!

[@christopherguarnieri7439]

Walk every day or at least 5 times a week Workout 2-3 times a week with weights making one of those days a strength day so 3x3 higher oweights instead of 3x8-10 reps. Workout(push,pull, squats, hinge, loaded carry) Sprint work or close to max heart rate 2x a week. Don’t forget to add mobile and balance training in.

[@a.joseph4233]

@@christopherguarnieri7439 Thanks for helping

[@DOCROEE]

All you need is Muay thai!

[@epicepicenter715]

These mofos are just making types up of athletes like Pokemon

[@zoomiwuagwu8979]

Very hard to prevent neurodegenerative diseases from just exercising

[@ישראלשורץ-י2ק]

xc mtb in addition to basic crossfit is excellent. And also has an impact on the bones more than running, it is good for calcium.