👋 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.