Hey everyone, it’s Lance…and yeah, I know.
It’s a Friday, and I’m posting a video!
I’m trying an experiment, and I’d like you guys to tell me how it’s going.
The idea is to take a comment from the last week, one that I particularly like,
and to answer it in a short video…like this one.
But first, I’d just like to acknowledge that I’m filming in a new studio.
What do you guys think?
It’ll be undergoing some changes over the coming weeks
and I think that you guys like improvements that are coming down the pike.
OK, this weeks question is from Murry mcmk,
and they left a comment on the video that I did in response to Dr. Brad Stanfield’s announcement that he was going to quit taking NMN.
The wrote: “I’m wondering when you say Aerobic exercise & training.
How much exercise are talking about per week? “
Looks like they do about an hour and a half of weight training 2 times a week,
plus walking and cycling every day, and they’re wondering if that’s enough.
So first off, I’m wondering just how much walking and cycling they do per week.
And at what intensity level?
That would be kind of important to determine if they’re doing enough.
So, I figure that the best way to answer this question is to simply tell you what I do.
And I’m constantly changing it up, so this is what I do right now.
If you ask me later this summer, it will probably be different.
Let start with weight training.
At 71, I figure that I need a bit longer to recover, so I train each body part once a week,
and then give it a week to recover. Sometime, if I’m in a hurry, I do it all in one, long session.
Sometimes I break it out over 3 days,
doing legs one day, pulling exercise one day, and pushing exercise one day.
These exercises are fairly intensive. I lift slowly, and I return to starting position slowly.
I do everything with control. I train to failure.
I take short recovery breaks. I don’t exercise for a long time, but my exercises are intense.
Alright, next, let’s talk about cardio.
I do 2 forms of cardio…high intensity interval training and steady-state cardio.
And I do them in cycles.
For 2 or 3 months, I focus on HIIT, and then for 2 or 3 months I focus on steady-state.
When I’m focusing on HIIT, I performs a maximum of 3 HIIT session per week, and a single session of steady-state.
When I’m focusing on steady-state, I reverse that, with 3 sessions of steady-state per week and a single session of HIIT.
When I do HIIT, I do 8 cycles of intense, all-out performance and I rest between each cycle just long enough to get my heart rate back down.
So my whole session lasts about 13 minutes, and that includes a 3 minute warm up and the 3 minute cool down…
so I’m only actually doing the HIIT for about 7 minutes.
When I do steady-state cardio, I exercise for a minimum of 1 hour. Because here’s the thing.
While both of these exercises provide some of the same benefits, each provides benefits that the other does not.
HIIT is better with weight loss and it can burn more calories for longer.
It can improve oxygen combustion and improve your VO2 max.
But steady-state can improve your endurance and help you to recover faster.
And it’s better for your heart. When you do HIIT,
your heart rate elevates to the point where it’s beating so fast that the left ventricle can’t fill up fast enough.
Steady-state allow the left ventricle to fill completely, and this causes it to adapt and grow in capacity.
As a result, you pump more blood and your resting heart rate goes down.
OK, let’s move on to mobility training.
Since loss of mobility is one of the big biomarkers for aging,
recovering lost mobility is critical if you want to age well.
I did some mobility test about a year ago, and I was shocked to discover how much mobility I had lost over the years.
So I do between 3 and 5 sessions of mobility training every week.
This includes stretching to increase my flexibility and other mobility drills to increase my range of motion.
And I’ve actually recovered a lot of my lost mobility, and I plan on recovering even more.
So, that’s my exercise routine for each week…for now.
And that’s my answer to your question, Murry mcmk.
Do you do enough? That’s for you to decide.
But anyones who’s not doing a session of strength training,
a few sessions of both HIIT and steady-state cardio and a few sessions of mobility training each week
is not doing enough exercise…in my opinion.
That’s it for this video.
Let me know what you guys thing of this Friday video idea.
It may be answering a question, it may be something else that I want to quickly address
…and it may not be every week. We’ll just have to see how it goes.
Catch ya later.