A place to talk about fitness and health on Farcaster.

Fitness

Peter Attia's Outlive was the most influential health book I’ve read in a while. 

His goal is to give us the tools to be mobile and fit until we die rather than living a low quality final 1-2 decades.

Here is his recommended exercise routine built around 4 pillars of fitness:

2) Aerobic Capacity (Zone 2 Cardio) 

Cadence: >3 hours Zone 2 Cardio a week - split into 3-4 of 45-60 mins each

Zone 2 = 60-70% max heart rate
I find a chest heart rate monitor useful as the one on my Garmin watch is not accurate

2) Aerobic Capacity (Zone 2 Cardio) 

Cadence: >3 hours Zone 2 Cardio a week - split into 3-4 of 45-60 mins each

Zone 2 = 60-70% max heart rate
I find a chest heart rate monitor useful as the one on my Garmin watch is not accurate

https://www.garmin.com/en-US/p/770963

3) Anaerobic Performance (VO2 Max) 

Cadence: >1x a week

4-6x 4 min sprints w/ 4 min recovery.
Definitely my hardest workout of the week!
Usually try and hit 175+ HR by the final sprint.

4) Stability 

Cadence: 5-10 mins before other workouts. 

Exercises inc. eyes closed standing on one leg, toe yoga.

1) Strength (Weightlifting)

Cadence: 3x weights a week

Include:
> Power work (e.g. maximal effort jumps, cleans) - we lose power a lot faster than strength
> Strength work - heavy, compound lifts (e.g. squats, single leg work)

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Another key point he mentions is that statins are wonder drugs and if you have high LDLs or more specifically ApoB (as most caucasian men like myself do), you should talk with your doctor about them.

The damage they do to our arteries is cumulative over time, the lower you can keep ApoB, the better.

Just ordered due to this cast!

Loved his blog series on cholesterol

I think this depends on your goals - peter's is longevity rather than something specific like muscle mass

Basically the multivitamin of exercise routines. Just enough to tick the box, but not enough of any one thing to make a measurable difference

Love his Book 📖 also his podcast "The Drive"

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