👋 Hello Friend

That is the first part of the two-part series on the "Scientifically Based Anti-Aging Workout by Bryan Johnson for People Without 800 Million in the Bank."

After this two-part newsletter series, you will have a detailed weekly plan for being the healthiest version of yourself.

In the newsletter series, we will cover the following topics

• Studies on Exercise and Longevity
• Measurements: Strenght, stretching & VO2 max
• Tech Gadgets
• Endurance training
• A detailed workout routine for longevity (in next week's newsletter)

Studies on Exercise and Longevity

Many studies show the importance of exercise for longevity. I will review three of these. 

1. Regular leisure activities with moderate to high intensity (such as brisk walking, jogging, swimming) for at least 150 minutes per week have significant longevity benefits. (https://doi.org/10.1371/journal.pmed.1001335)
2. People who exceed the recommended physical activity levels show the greatest benefits in terms of life expectancy. (https://doi.org/10.1136/bjsports-2021-105061)
3. A combination of endurance and strength training yields the best results for longevity. (https://doi.org/10.1093/ije/dyy026)

Measurements

It is important to take measurements to see where we are and where we want to go.

The measurements taken are based on the ACSM standards, which provide scientifically based guidelines on exercise testing and prescriptions for certification candidates, professionals, and students.

To see results I would recommend doing the measurements every three months 

#1. Bench press single rep max (180 lbs – 08/29/2024)

#2. VO2 max: Increasing your VO2 max is important for longevity because it significantly impacts your cardiovascular health and overall physical fitness. (47 ml/min/kg – 08/29/2024)

VO2 max measures the maximum amount of oxygen your body can utilize during intense exercise, reflecting the efficiency of your cardiovascular and respiratory systems.

📄 More on the topic: How VO2 max correlates with longevity, from Peter Attia

#3. Leg press, single rep max. (408 lbs – 08/29/2024)

#4. Push-ups, continuous. (12 – 08/29/2024)

The term continuous means that instead of holding the position for several seconds at the top, you should smoothly transition from the up phase to the down phase and back again without stopping.

#5. Stretching test (tbd)

The YMCA sit and reach. (Instruction Video) This is a common measurement of flexibility in the lower back and hamstrings. This test is important because tightness in these areas is closely related to lower back pain and forward pelvic tilt.

Tightness in these areas can also contribute to potential injury during periods of increased activity.

Before testing you can adequately stretch as well as perform moderate aerobic exercise.

#6. The sixth and final measurement exercise is measuring the Grip strength of the dominant hand. (tbd)

A study published by the European Journal of Ageing published that Hand grip strength is an important measure of overall physical ability and can predict how likely someone is to get sick or die. (https://www.jospt.org/doi/full/10.2519/jospt.2018.7851)

Endurance Training

For endurance training, it is useful to get a smartwatch or even the Polar H10 Heart Rate Monitor (€60-75).

We will now discuss the beats per minute of your heart, the different zones and the time in each zone you should reach per week.

• Zone 1: 88-105 bpm,  ~1 hour per week
• Zone 2-4: 106-159 bpm, ~4 hr 30 min
• Zone 5: 159+ bpm, ~90 minutes

Don't have the ability to view how many minutes a week you spend in each zone? Try the iOS app called Zones or wahoo fitness app for Android.

To effectively train across different heart rate zones, follow this plan to hit the desired heart rate zones and durations. This will help improve your cardiovascular fitness, increase VO2 max, and enhance overall endurance.

Main points covered in today's newsletter:

• Workout Overview: I've shared a workout regimen to maximize your longevity, focusing on endurance and strength training. Aim for at least 150 minutes of moderate to intense exercise weekly to see significant health benefits.
• Tracking Your Progress: We've discussed crucial measurements like VO2 max, bench press, and grip strength. I've highlighted various tools and methods for tracking these metrics, from lab tests to simple solutions like the Cooper test.
• Heart Rate Zone Training: I've laid out a structured training plan based on heart rate zones, from low-intensity recovery exercises in Zone 1 to high-intensity sessions in Zone 5. This plan will help you enhance your cardiovascular fitness and overall endurance.

I have been doing the exercise routine from Bryan Johnson 4-7 times a week for the last 6 months. Be sure to watch out for next week's newsletter on Sunday!

Have a healthy week!

xx Lukas 🌞