New additions to my gym routine
Not all exercises are created equal
Exercise is the single most longetivity drug that humans have. But not all exercises are created equal. The recent interview of Joe Rogan with Peter Attia shed some light into this. One famous quote:
From having a high cardio-vascular fitness, your risk of death goes down by much more (5x) than the risk of death goes up from smoking or diabetes(3x).
The pillars for optimal routine are
- Stability
- Strength
- Cardiovascular fitness
3. a Aerobic efficiency: Ability to maintain a higher cardio intensity with lower effort i.e., having a lower average heart rate for the same effort.
3. b Anaerobic performance: Mainly includes bursts of physical activity and maintaining oxygen demand with the same oxygen supply
By doing these every day or some combination of them every day, you also know that to at least to a first order approximation, you are getting the benefits of brain health.
The new additions since the last three months:
- Dead hang test 2x/week — Two minutes for men at age of 40 and 1.5 minutes for women. The benefits are numerous like Forearm Growth, Grip Strength and Spinal Decompression.
- Eccentric strength —Goblet Bulgarian Split Squat
- Farmers carry 75% of your body weight
- Ankle mobility
- Hip thrusts
- Kettlebell swings
- Flat db/bb bench press
- Chest supported row
- Neutral grip pull up
- Overhead tricep extension
- Machine lateral raise
- 4x/week — 45 min like biking/running/walking
The best way to measure your progress is via VO2(max).
It is defined as the maximal oxygen consumption reflects the overall cardiorespiratory fitness of an individual. It is an excellent way to assess an individual’s fitness level.
The difference between excellent compared to below average is a 5x reduction in all-cause mortality (death by any-kind). There is NO medicine on earth that has the same effect. The goal for myself is to have VO2max a decade younger. For a 30 year old male, the goal being >60VO2max which is excellent for a 20 year old male.
