Fitness

A place to talk about fitness and health on Farcaster.

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:

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)

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

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.

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