#223 - AMA #39: The Centenarian Decathlon, zone 2, VO2 max, and more
whatshot 16 snips
Sep 19, 2022
In this engaging AMA, Peter discusses strategies for longevity through exercise. He introduces the concept of the Centenarian Decathlon, emphasizing fitness for old age. The importance of VO2 max is highlighted, along with tips on optimizing training intensity. Listeners learn how to effectively partition time between low and high-intensity workouts for maximum benefit. Rucking and zone 2 training methods are explored, providing practical insights for anyone looking to enhance their cardiovascular health.
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volunteer_activism ADVICE
Training for Longevity
Train for longevity by focusing on what you need to be able to do in your last decade of life.
Backcast from your 90s or 100s, considering the inevitable decline in physical abilities.
insights INSIGHT
Specificity and Objectives in Training
Specificity in training is crucial, whether broadly or narrowly focused.
Having a clear objective or metric, like the "Centenarian Decathlon," leads to better results than simply "working out."
question_answer ANECDOTE
Evolving Training Focus
Peter Attia's current training focuses on zone 2, zone 5, strength, stability, and rucking.
This differs greatly from his previous training for cycling and swimming, highlighting the shift in objectives.
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In this “Ask Me Anything” (AMA) episode, Peter describes what it means to exercise with the goal of longevity in mind, including his personal goals, exercise framework, and how he is optimizing for what he refers to as the “Centenarian Decathlon.” He explains the various types of cardiovascular training and how to partition your time between intensity levels (i.e., zone 2 training vs. zone 5 training) to optimize cardiorespiratory benefit. Additionally, Peter dives deep into questions around VO2 max, such as why it’s critical for longevity, how to improve it, and the value in starting VO2 max optimization early in life.
If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #39 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.
We discuss:
Exercise topics to be discussed [1:45];
Peter’s exercise goals, and the Centenarian Decathlon [4:00];
Peter’s exercise framework, and how he tracks his MET hours [8:30];
How to partition your time between low and high intensity exercise to optimize results [13:15];
Zone 2 exercise: ideal training methods and how to determine your zone 2 level [23:15];
Rucking as a versatile mode of exercise [31:45];
Zone 5 exercise: modalities of training, time per week, and other considerations [34:30];
The importance of knowing your VO2 max, and methods for estimating it [38:15];
Training methods for improving VO2 max, and realistic targets for improvement [46:00];
Relationship of VO2max with age and the required fitness levels for daily life activities and exercise [52:30];
The training necessary to maintain an elite VO2 max throughout life [58:45];
The value in starting early: the compounding nature of fitness [1:01:45]; and
The Peter Attia Drive