Chapter 8 – Exercise Effectively: HELP Explained
In 2023 we are working through the 10 chapters of The Health, Energy & Longevity Plan, digging deeper into each aspect of the plan on a monthly basis. If you’d don’t want to wait, click here to access the whole booklet now.
Build muscle mass and strength through resistance training
We typically lose muscle as we age, so building a reserve now can help you remain active and healthy in coming decades. More muscle also revs up your metabolism, which helps with weight management. You can accomplish this through body weight exercises (push-ups, pull-ups, one- legged squats, etc.) or ideally using free weights. The Barbell Prescription is an excellent resistance training resource.
Get the right kinds of aerobic exercise
As a foundation, this means 45 minutes of relatively light cardio, three or four times per week. A brisk outdoor walk or a slow jog, or cycling (outdoors or stationary), or walking on an inclined treadmill would be ways you can get this exercise.
The key is to not push yourself too hard. You should be able to carry on a conversation, or if you’re alone perhaps you could recite the Gettysburg Address aloud. “Four score and seven years ago, our fathers brought forth on this continent... .” This type of lighter cardio is called Zone 2.
In addition to your Zone 2, spice it up with a couple of brief sessions of more intense Zone 5 interval training each week for best results. Whatever your method (sprinting, burpees, rowing, jumping rope, etc.) the key is to go all out for 20-30 seconds followed by a brief recovery period, and repeat the cycle several times. The whole High Intensity Interval Training (HIIT) session may only last 10-15 minutes and can yield the same benefits as much longer sessions of moderate-intensity cardio exercise.
The Zone 2/Zone 5 combo builds long-term stamina while also giving power for short bursts when needed.
Remember to check back each Wednesday for another post offering practical advice and education about topics addressed in The Health, Energy & Longevity Plan.
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