An increasing number of people are realizing what physical training and exercise should really be about: longevity.

It's not about being the strongest, the sexiest, or the skinniest. It's about being able to live pain free and independently as long as possible. That's the real goal!

Peter Attia, a Stanford professor and famous podcast host, focuses on this idea a lot throughout his podcast and speaks of a metaphorical "centenarian decathlon". Though this is not an actual event, the idea is to create a training program with longevity being the central focus.

But how does one build a training program focused on longevity? What areas should be prioritized?

That is precisely what this article is here to answer!

This article is structured according to what I view to be the most important aspects of longevity training (from most to least important), all of which can/should be run concurrently.

1. Stability

Stability is the bedrock of a functional body. It prevents injury during workouts and in day-to-day life. Prioritizing stability before all else will lead to a long and functional life free of pain.

Stability needs to be built from the ground up, so the following is organized according to the order you should do your training (though they can be done concurrently).

Foot and Ankle Stability - Stability starts in your feet. Stable feet allow you to transfer power up your legs and into your core/spine without knocking off their alignment. This allows you to get more powerful lifts and build muscle mass (discussed later in the article). It also allows you to walk over uneven terrain without injury.

Knee Stability - Knee stability and strength allows you to lift heavier loads and at various angles in a pain free manner. It will also allow you to get off the floor at an old age.

Core Stability - Your core is the central crossroad in your body which supports your spine and transfers power where it needs to go. A stable core will help keep your spine in alignment and allow different forces and torque to be applied without pain/injury. A stable core also helps you get out of bed, push loads, and carry groceries safely.

Shoulder and Rotator Cuff Stability - Your rotator cuff keeps your arm and shoulder in alignment when pushing or pulling. Stability in this area prevents shoulder injuries and allows for more powerful lifts. However, it is often overlooked and neglected, so make sure rotator cuff stability is part of your training regimen!

2. Mobility

Mobility is about having and maintaining a functional range of motion throughout your body. It allows you to function without the assistance of others and take care of daily tasks.

Unlike stability, mobility doesn't necessarily need to be built from the ground up. However, there are certain areas of mobility that have a bigger impact than others, organized accordingly.

Spine Mobility - Your spine should be able to twist on all major axises without pain. Regular stretching and rolling can help you achieve this. (Note: If you powerlift heavy weight, you might want a stiffer spine to prevent injury.)

Shoulder Mobility - You should be able to touch every point on your body, including all the way up your spine, without assistance. Stretches, hanging from a bar, and practicing touching up your spine with help you achieve this.

Ankle Mobility - Ideally, you should be able to go into a deep squat while having your feet flat the entire time. Ankle mobility is often neglected, but without it you will find there are many movements you cannot perform.

3. Cardio

Peter Attia has said this hundreds of times and it is worth stressing again: Your VO2 max is the best proxy of how long you're going to live. And the best way to improve VO2 max is with cardio (zone 2 training, specifically).

Zone 2 cardio training is a specific type of endurance workout characterized by exercising at a moderate intensity level that improves aerobic fitness by enhancing the body's ability to use oxygen efficiently. It typically involves working out at 60-70% of your maximum heart rate, which allows you to speak in full sentences without gasping for air. This heart rate zone encourages fat oxidation and improves mitochondrial density, which are essential for long-duration aerobic activities.

To effectively engage in Zone 2 training, first, determine your maximum heart rate. A simple way to estimate this is by subtracting your age from 220. Once you have your maximum heart rate, calculate your Zone 2 target heart rate range by taking 60-70% of that number. For instance, if your maximum heart rate is 180 beats per minute (BPM), your Zone 2 would be between 108 to 126 BPM.

Activities that fit well into Zone 2 training include brisk walking, light jogging, cycling, swimming, or any cardio exercise that allows you to maintain the target heart rate for an extended period. Ideally, Zone 2 workouts should last between 30 minutes to several hours, depending on your fitness level and goals. The key is to stay within the Zone 2 heart rate range throughout the exercise to ensure that you're working at the right intensity level for aerobic development.

Incorporating Zone 2 cardio into your routine can significantly improve your VO2 max, which is the maximum amount of oxygen your body can use during intense exercise. This is because Zone 2 training enhances the efficiency of your heart and increases the capillary density in your muscles, allowing for better oxygen delivery and utilization. Over time, this leads to an improved VO2 max, making you capable of performing higher-intensity activities for longer without fatigue. Additionally, Zone 2 training strengthens the cardiovascular system, reduces the risk of chronic diseases, and improves overall endurance and health.

It's worth noting that while Zone 2 training is incredibly beneficial, it should be part of a balanced exercise regimen that includes a variety of workouts. Incorporating high-intensity interval training (HIIT) alongside Zone 2 cardio can provide a comprehensive fitness program that maximizes health benefits and performance improvements.

4. Muscle Mass

Last (but very much not least) is building muscle mass.

The amount of muscle you have as a portion of your total body weight is one of the primary factors in determining whether you will end up in a care facility for the last decade of your life. And though there is no shame in being in a care facility of course, I know that for a lot of people they'd rather live independently as long as possible.

Here are some general guidelines on how to build muscle mass:

• Muscle strength is enhanced through progressive overloading. This approach involves incrementally increasing the stress and weight your muscles bear, which, over time, results in an increase in muscle strength.
• It's crucial to train each muscle adequately without pushing it to the point of overexertion. Typically, this involves performing 3-10 sets for each muscle or muscle group weekly, with the possibility of gradually increasing this number.
• When selecting weights or intensity for your exercises, aim for a range that allows a maximum of 12 repetitions per set. However, a target range of 4 to 8 repetitions is ideal. Exceeding 12 repetitions tends to focus more on enhancing muscle endurance instead of building strength.
• Adequate rest is essential for muscles to strengthen following exercise. Unless you are a professional bodybuilder, daily workouts targeting the same muscle or muscle group are not advisable. Additionally, muscles need ample protein to increase in both size and strength. Aiming for a minimum of 0.7 grams of protein per day for each pound of body weight is recommended for those looking to gain muscle, with some opting for a 1:1 ratio of grams of protein to pounds of body weight. Consuming at least 30 grams of protein within 30 minutes post-workout is particularly beneficial.
• Creatine has been extensively researched and is recognized for its ability to boost strength. It is a compound that our bodies naturally produce and store, playing a pivotal role in energizing muscles. However, without sufficient levels of natural creatine, muscles may deplete their energy reserves too quickly during workouts, diminishing the effectiveness of your exercise regimen.
• Finally, maintaining proper form during workouts is imperative, and any attempt to push through pain should be avoided. While a certain degree of discomfort is normal due to muscle exertion, experiencing sharp or persistent pain is an indication that it's time to consult a physical therapist.

Conclusion

Your physical training should be done with one goal in mind: longevity. Being able to live a pain free and independent life that is worth living.

As you focus on these aspects of training, you will not only do just that, you will also be more functional and happy today.

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