Source: Thomas DeLauer
Thomas DeLauer reveals the top 5 types of exercise for longevity based on scientific literature and large cohort data. And he provides specific recommendations for the amount and frequency of each type of exercise.
The 5 Best Exercises for Longevity:
1. Combination of High-Intensity Interval Training (HIIT) and Continuous Work
– High VO2 max is critical for longevity, and the top quartile of VO2 max is associated with living 4.9 years longer on average.
– Training close to 90% of maximum heart rate is necessary to improve VO2 max.
– Combining longer intervals (3-5 minutes) with occasional continuous work increases VO2 max more effectively than intervals alone.
– Recommendation: 45-60 minutes per week, 3-4 times a week, doing 3 rounds of 3-5 minute intervals.
2. Running vs. Biking for VO2 Max
– Running increases VO2 max more than biking but may not be as sustainable for everyone.
– Biking is recommended for most people to achieve similar VO2 max benefits with less stress on the body.
3. Resistance Training
– Resistance training is as important as VO2 max for longevity.
– Combining 1-2 days per week of resistance training with 1-3 hours of cardio decreases all-cause mortality risk by 26%.
– 30-60 minutes per week of resistance training, training in the 8-12 repetition range, is sufficient.
4. Walking and Steps per Day
– Walking more steps per day is associated with lower all-cause mortality risk.
– Compared to the lowest quartile (3,800 steps), those walking 10,000+ steps had a 53% reduction in all-cause mortality risk.
– Reducing sitting time to less than 3 hours per day can add over 2 years to life expectancy.
5. Yoga
– 12 weeks of yoga reduced inflammation, increased BDNF and sirtuin, and decreased DNA damage markers.
– The stress-relieving and meditative aspects of yoga may contribute to its longevity benefits.
– Recommendation: Practice yoga 1-2 times per week.
Optimal Combination:
– Walk 10,000 steps per day
– Perform high-intensity, longer intervals (3-5 minutes) a few times per week
– Resistance train twice per week for at least 30 minutes
– Practice yoga 1-2 times per week
Timestamps
0:00 – Intro
1:04 – Free Sample Flavors Pack of LMNT
1:45 – High Intensity vs Continuous Exercise
5:28 – Running vs Biking
7:11 – Resistance Training
9:52 – Walking
12:08 – Yoga
13:13 – The Perfect Weekly Exercise Plan
