EP 238 - Kettlebell Training, VO2 Max, Armor Building Complex, Easy Strength & More...
Mar 14, 2024
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Topics range from using kettlebells to improve VO2 max, mixing a 'singles day' to the Easy Strength protocol, coping with personal challenges, and adding armor building to workout programs.
Diversify physical skills before 16, be active till 34, focus on strength from 35 to 55 for long-term health.
Post-55, prioritize mobility and fast-twitch muscles with exercises like lunges, snatches, and kettlebell swings.
During tough times, set boundaries, seek help, engage in physical activities, and focus on personal values for coping.
Deep dives
Training Approach for Different Age Groups
Training needs vary at different stages of life. Before the age of 16 or 17, engaging in multiple sports activities and learning various physical skills is recommended. Between 17 and 34, individuals are encouraged to be active and explore different fitness options. The most crucial training period is from 35 to 55, similar to investing for long-term health. During this phase, focus on strength-building and consistency to set a foundation for later years.
Emphasizing Mobility and Strength After 55
After the age of 55, attention shifts towards mobility, maintaining lean body mass, and working on fast-twitch muscle fibers. Prioritizing mobility exercises that involve free movement around joints, combined with strength training to retain muscle mass become crucial. Incorporating exercises like lunges, snatches, and kettlebell swings can target fast-twitch muscles effectively.
Consistency and Investment in Health Span
Between 35 and 55, consistency in training is likened to investing in long-term health. Establishing habits that promote health and strength during this period is vital for the health span of the body post-56. Engaging in a balanced mix of exercises that target mobility, strength, and agility can provide significant benefits for overall well-being.
Reframing Personal Challenges and Establishing Boundaries
During challenging times, reframing statements and setting personal boundaries can aid in navigating difficult emotions and experiences. Seeking professional help, focusing on personal values, and engaging in physical activities can contribute to positive coping mechanisms. Addressing grief and tough situations with a structured approach grounded in personal values and self-care measures can facilitate healing.
Training Variety and Modification for Fat Loss
Incorporating variations like the armor building complex into a fat-loss regimen alongside easy strength training can benefit conditioning and toughness. Adjusting the intensity of the workouts, like incorporating the armor building complex on distinct days and opting for rowing for conditioning, can support fat loss goals while maintaining fitness levels and metabolic health.
00:00 - Intro 01:08 - Training in Your Sixties 17:01 - Travel the World With Exercises 18:40 - Kettlebells to Improve Vo2 Max 25:09 - Mixing A “Singles Day” To the Easy Strength Protocol 30:50 - Kettlebells for Conditioning 36:12 - Coping with Personal Challenges and Stay Positive During Tough Times 50:11 - Adding Armor Building to Other Programs
► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to EasyStrengthOmnibook.com to get Dan's latest book.
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