A Simple 4-Step Framework that Anyone Can Use to Build a Fitness Routine for Longevity
When people think about exercise, they picture bodybuilders and marathon runners. They think about how they can burn calories to hopefully shed a few pounds before an upcoming reunion. They think about New Year’s resolutions, hours at the gym, wasted time and money, and inevitably end up back on the couch binging on Netflix when they fall off their plans.
But if you’re an average person who cares about your health as you age, then you need to keep reading. Most people are interested in being mobile and independent in their later years. But they view that as a future self-problem to deal with. But if you’re not thinking about being mobile, active, or strong now, it’s time to change course. It’s never too late, or too soon to make a plan for your future.
Measuring your quality of exercise and fitness in the context of longevity and the ability to live independently requires a multi-pronged approach.
Keep reading below for the 4S’s Framework for Longevity Training.
1. Stability
Stability and Balance:
Stability emphasizes the cultivation of core strength, balance, and neuromuscular control to enhance overall stability. By focusing on exercises that challenge and improve the body's ability to maintain equilibrium, individuals can fortify their musculoskeletal system, reduce the risk of injuries, and foster a foundation for continued physical activity as they age. Incorporating stability training into one's fitness regimen not only bolsters immediate performance but also serves as a proactive investment in long-term health, ensuring that individuals can maintain an active and independent lifestyle well into their later years.
Measurement:
To measure your progress, mark what you can do at baseline, practice at it, and take note of improvements. Maybe you can stretch a little farther, balance longer, or find more stability on uneven surfaces. To evaluate flexibility, one can employ exercises such as the sit-and-reach test, shoulder flexibility tests, or specific yoga poses designed to engage various muscle groups. Hiking or walking on uneven ground is another real-life test of your stability.
Frequency:
The recommended approach is to regularly engage in exercises that enhance both balance and mobility 1-2 times per week. This proactive measure not only diminishes the likelihood of falls but also fosters the ability to carry out daily activities independently. Overall, prioritizing stability, flexibility, and balance contributes significantly to the overall well-being and functionality of an individual.
2. Strength
Muscular Strength and Endurance:
Strength training for longevity embodies a strategic approach that prioritizes the development and maintenance of muscular strength and endurance, recognizing their pivotal roles in overall functional fitness. By engaging in a structured regimen that targets all major muscle groups, individuals not only enhance their immediate physical capabilities but also lay the foundation for enduring health benefits. The integration of progressive overload principles further underscores this methodology, emphasizing the continual challenge and adaptation of the body over time. Ultimately, strength training for longevity seeks to optimize the physiological resilience of the musculoskeletal system, reducing the risk of age-related declines in muscle mass and function and promoting an active and vital lifestyle well into the later years.
Measurement:
Muscular strength can be assessed using strength tests or one-repetition maximum (1RM) tests for specific muscle groups. Muscular endurance can be measured through the number of repetitions you can perform at a given weight. Monitor your progress over time by gradually increasing the intensity, duration, or resistance of your exercise routines.
Frequency:
Maintain or improve muscular strength and endurance by including strength training exercises at least two days per week. Focus on all major muscle groups for overall functional fitness. Continuously challenge your body to adapt by progressively increasing the demands of your exercise program.
3. Steady
Zone 2 Cardiovascular Fitness:
Zone 2 training for longevity constitutes a targeted and evidence-based fitness approach, emphasizing cardiovascular exercise within a specific heart rate zone. Zone 2 is characterized by a moderate intensity where individuals can sustain prolonged aerobic efforts. The primary objective is to enhance aerobic capacity, optimize cardiovascular health, and mitigate the risk of chronic diseases associated with sedentary lifestyles. By incorporating regular Zone 2 training into a fitness regimen, individuals aim to bolster their cardiovascular resilience, improve metabolic efficiency, and promote overall longevity. Examples can include brisk walking or hill climbs, hiking, cycling, jogging, etc. Whatever you enjoy to get your heart rate going.
Measurement:
One back of the napkin formula is to take 60-70% of your maximal heart rate, which tends to be 220 minus your age. So if you are 45, (220-45)*0.7= 122.5. This math is not perfect so I suggest using this as a range +/-10. There are also direct methods like lactate threshold testing or ventilatory threshold assessments, often conducted in a clinical or exercise physiology setting, to precisely determine the Zone 2 heart rate. You can also gauge it by perceived effort, something that’s breathy but not breathless. You could converse in short broken sentences.
Frequency:
Established exercise guidelines suggest aiming for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, combined with muscle-strengthening activities. Zone 2 activity would fall into low-moderate activity, so 150-200 minutes at minimum is a typical target, with some longevity experts suggesting 300 minutes is superior.
4. Sprint
VO2 Max
VO2 Max training for longevity is a research-backed fitness strategy focused on maximizing your aerobic capacity. This approach centers on enhancing the body's ability to uptake and utilize oxygen during exercise. You can train this by doing workouts that elevate heart rate and demand increased oxygen consumption. A higher VO2 Max is associated with improved cardiovascular health, increased endurance, and a reduced risk of chronic diseases. This method emphasizes progressive and challenging aerobic exercises tailored to individual fitness levels, pushing the body to adapt and enhance its oxygen utilization efficiency.
Measurement:
You can assess cardiovascular fitness through tests like the VO2 max test performed by healthcare and fitness professionals. During this test, an individual incrementally intensifies their exercise on a treadmill or stationary bike while their oxygen consumption is measured. Self-assessment can also be done using the protocol described here.
Methods for training VO2 max include alternating between periods of high-intensity exercise and active recovery. For instance, perform high-intensity all-out sprinting or cycling at maximum effort, followed by shorter periods of low-intensity exercise or rest. Another method is to incorporate bursts of speed or increased intensity during a continuous, moderate-intensity workout. This approach combines steady-state exercise with intervals of higher intensity.
Duration and Intensity:
Experts suggest performing a VO2 Max session one time per week for 30 minutes. Note you will not spend the entire 30 minutes at your max, but will use intervals to train up your max efforts. To track the duration and intensity of your exercise session you can use heart rate monitors or fitness trackers.
Other Considerations
Functional Fitness:
Functional fitness assessments involve testing your ability to perform everyday tasks like getting up from a chair, climbing stairs, carrying groceries, or playing with your grandkids. Oh, and don’t neglect your pelvic floor and desire for continence as you age. I see this too commonly and it is often overlooked.
To maintain and improve functional fitness, I find it easiest to incorporate functional exercises that mimic real-life movements into your strength and stability training routine.
Adaptability and Special Circumstances:
Be mindful of your ability to adapt to different physical challenges and activities. Having a baby, surgery, injury or an accident can all be major setbacks. Focus on recovery first, before jumping into a longevity routine. Often times people need to view this as a process of continuous recovery.
Enjoyment and Sustainability:
Assess how enjoyable and sustainable your exercise routine is over the long term. Feel free to mix it up if you get bored, or as life circumstances dictate. Grab a friend and bring them along. We are social creatures, so why not get a 2 for 1 with your fitness?
Bottom line - choose activities you enjoy to maintain motivation and adherence to your exercise program.
Fitness for Longevity Conclusion
Well, there you have it, a simple 4-step outline for creating a fitness training plan focused on living well longer. I hope you find this an inspiring jumping-off point for getting started.
Remember that fitness goals and targets should be personalized based on your current fitness level, age, health status, and goals. Regular monitoring and adjustments to your exercise routine can help you maintain independence and functional mobility as you age. Additionally, it's crucial to stay consistent with your exercise program and seek guidance from professionals as needed to ensure your safety and progress. Consult with a trainer, physical therapist, or healthcare provider for a comprehensive assessment of your fitness and any specific recommendations tailored to your individual needs and goals.
If you want to learn more, check out this post. Are you interested in living well longer? Download my free longevity checklist here.
