#261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | Peter Attia, M.D.

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Jul 10, 2023

Dive into the fascinating concept of the centenarian decathlon, a framework for evaluating fitness as we age. Learn about the marginal decade and how setting early fitness goals can enhance your quality of life. Explore the importance of training pillars like Zone 2, VO2 max, stability, and strength. Hear practical advice on personalizing training plans and the significance of self-assessment in improving health. From preventing injuries to maintaining bone density, discover strategies for a long, active life.

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ADVICE

Prioritizing Exercise

Prioritize exercise for longevity, especially if other life aspects are stable.
Focus on emotional health alongside exercise for maximum impact.

INSIGHT

Marginal Decade and Centenarian Decathlon

The "marginal decade" is your last decade, often with declining health and withdrawal.
Prepare for a good marginal decade by making prior decades remarkable.

ANECDOTE

Attia's Centenarian Decathlon

Peter Attia's centenarian decathlon includes functional and recreational activities.
Examples include lifting a child, dead hangs, and walking up stairs with feet forward.

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In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon. He starts by defining the “marginal decade” and how that shapes his training for the events and activities that make up his personal centenarian decathlon. Peter explains how he coaches patients through the challenges of customizing their own list and building out a training plan, including how to set fitness goals early in life in preparation for the marginal decade. From there, he dives into training within the four pillars (zone 2, VO2 max, stability, and strength), including the minimum effective dose, how to split your time, his personal protocols, and other considerations. Additionally, he touches on bone mineral density, female-specific considerations, working through injuries, and the profound impact training can have on the overall quality of life.

We discuss:

The best interventions for longevity [2:15];
The marginal decade and the centenarian decathlon [4:45];
Peter’s personal list of events for his “centenarian decathlon” and how he helps patients create their own list [8:00];
Determining your fitness goals early in life in preparation for the marginal decade, metrics to track, and more [15:00];
How does playing sports like tennis, basketball, or golf fit into training for the centenarian decathlon? [24:15];
Training within the four pillars: minimum effect dose, how to split your time, and other considerations [27:45];
Advice for the older person and why it’s never too late to start [33:45];
Bone mineral density and other female-specific concerns and considerations [36:15];
Training advice for those with minimal access to a gym or equipment [39:30];
Injuries: prevention and working through existing conditions [41:00];
Cardiorespiratory training: how to split time between zone 2 and VO2 max training, and different modalities for a true zone 2 workout [44:15];
VO2 max training: modalities, Peter’s protocol, and how to monitor progress [54:45];
The profound impact training can have on the overall quality of life [58:15]; and
More.

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