YHC has been on a recent journey to learn more about the health secrets to longevity, and more importantly how to live out a longer health span and not just lifespan. Two potentially very different things. After some push from his concierge service PCP, or at least a guy that claims to be a doctor (we all know his M is the actual physician), he picked up a book called Outlive by Dr. Peter Attia. A great read I might add. Although, admittingly only the first 100 pages of over 490 pages have been read so far, YHC thought it would be a good thing to pass some of the preliminary information on to the remainder of the PAX. Therefore the 4 pillars of exercise fitness were created, well more like repeated, and copied from someone much smarter.
YHC arrived early to write down some lists on an “exercise board”, which was just a piece of construction paper after an unwanted spring-cleaning event removed the dry erase board that was perfect for these things …. But I digress. The PAX quickly started to arrive, and by the time the beatdown started we were 9 strong at the Stage.
An Introduction to the 5 Tactics of the Longevity Toolkit were quickly listed as follows and a short description of each was given:
1)Nutation Biochemistry
2) Exercise Fitness
3) Sleep
4) Distress Tolerance
5) Drugs, Supplements, and Hormones
Because we aren’t coming to the stage to eat (not this week at least) or sleep (although Tana looked like he might still be halfway there), YHC informed the PAX we would be covering the 4 pillars of exercise fitness as it applies to longevity training. Those four pillars are different types of exercise training that should be completed on a weekly basis and are as follows:
1) Zone 2 Training – keeping heart rate at 60-70% of your max consistently through an exercise. Another way to judge if you are in zone 2 heart rate is if you can still carry a conversation while performing the level of exercise.
2) Strength
3) Stability
4) V02 Max or Zone 5 Training – This is maximum effort and 90-100% of Max Heart Rate training.
As a certain “doctor” once said, “Duke, lets get this show on the road.”
Warmup:
SSH, Windmills, Arm Circles, Cherry Pickers, IW, Willie Mays Hayes, Self-Love
ZONE 2 Training:
Mosied for a mile while keeping conversation for the duration of the jog. This was approximately a 10–11-minute mile pace. We ended up getting going a little fast, and every person will be different from a heart rate standpoint.
Strength Training:
Broke out the coupons and did the following exercises in order for 2 rounds.
5 Man Makers
10 Overhead Press
15 Kettle Bell Swings
20 Coupon Bench Press
25 Merkins
30 Goblet Squats
35 Curls
40 LBCs
Stability Training:
The following were meant to be performed until failure, but due to time constraints and Goose’s ability to do each of these for way too long, we completed a minute of each of the following:
1) Hold Al Gore
2) Mission Impossible Plank
3) 6-inch Hold
VO2 Max – Zone 5 Training:
Sprinted to each of 3 picnic tables spread throughout the field about 15 yards apart, completed 1 burpee at the first and Nured back, then back to the second, 2 burpees, and so forth until we had worked our way up to 4 burpees then counted back down.
Recover called.
COT and Paradox prayed us out.
Reminder that next Friday and Saturday is the SV500 and signups need to be completed soon. Can’t wait for that Thursday Cardinal Q!
SYITG,
Enron
