Hey Dan great content I like the combination of zone 2 + Hiit + sprints, resistance, mobility, and plyo. You’re covering all bases that way. What are your thoughts on animal movement for mobility? Any routine you’d recommend in that type of exercise? Also, I think living to 100 is mostly genetics, and there’s only so much that exercising, proper sleep & diet, and mental strength will do. Not to discourage you :) Thanks for sharing your knowledge and routines 🙏
For everyone who is saying that grandparents lived much longer without exercise. Did they have a sitting job for 30 years of the life. Did they have same level of stress like yours. Did the eat adulterated and ultra processed factory food. The goal of this video is not to beat the age standard of life . Rather to live a healthy, youthful and fit life. You can live 100 years and not be fit and athletic. Or you could live 100 years being fit and atheltic. Ask yourself. Its like you could always go on a date dressed wearing your home clothes, no one stops you. But its fun if you dress well and then go on a date. A fit body is that dress.
READ !!!!!!! Genesis Chapter 5 Adam lived a total of 930 years then he died Seth lived a total of 912 years then he died Enosh lived a total of 905 years then he died Kenan lived a total of 910 years then he died There more to it etc... God Tells The Truth Nothing but the Truth BELIEVE N JESUS CHRIST NOW I PRAY AMEN ☝️ For God so loved the world he gave his one and only Son (Jesus Christ) that whoever believes in him shall not Perish but have Eternal life ... JOHN 3:16
My grandmother just lived perfectly autonomous to 104 and died sleeping at her home in Barcelona. Never exercised, never drank water (only locally produced cheap red wine she bought by the pound) and followed a strict Mediterranean diet with lots of local olive oil, meats and veggies. No processed food whatsoever. On Sundays after church she would have 2 glasses of red vermouth and some crisps with olives. After lunch a piece of cake.
That's such a blessing for your grandmother! Maybe she could of lived another 10 healthy years, if she did a little more. But she had a blessed life regardless
@@JohnnyMcMillan not quite, in Catalonia women have the longest longevity in Europe fue to the Mediterranean diet along with Suisse due to their healthcare system. It's not only my family.
Except it leaves out zone 2 ( walking is not zone 2 unless you’re significantly out of shape), weight bearing exercise, HIIT…. Definitely better than doing nothing but your comment is silly.
Walking is like progressive overload and as such can be zone two. Just need to increase speed or load. Consider 'Rucking' a couple of times per week, or power walking. Keep up the good work.
@@Jefe-qh8kd sure. genetics, lifestyle choices (smoking, alcohol, sports), good social life, good stress management and good nutrition is what matters most for longevity. yet doing strength training on a regular basis is one of the single most influencing factor on mortality and especially "quality of life". this is what we are talking about here. and dont forget, people back in the days had a lot less stress, were satisfied and rhad regular movement due to physical labor.
Dude, or just play sports. You get literally every type of cardio out of sports like basketball, tennis, soccer, plus you get skills. How boring is just doing 5 different types of cardio?
You also get to train balance, coordination and get to meet new people. Also it's supposed to be fun/play which in itself becomes more valuable as one ages.
I like very much the way you talk and what you preach, but you are wrong about HIIT being done in 60-75% of MHR, that is low intensity cardio, you improve Vo2 max with HIIT going very close to 100% of MHR, especially in the last intervals. Also, if you walk and you are in the MAF zone it means you are cardiovasculary unfit, cause I clearly run in that zone and I'm not an athlete. That said, I really like your channel and your dedication!
My mobility training is using clubs,mace started in mid 2023.Also Kali stick and knife,plus combat staff and sword training.My age is 66 and have been training since I was 19.
Yep. Me too! I’m going to be the oldest person in the weight room…as ripped as possible for as long as possible. Regardless of how long you live, it’s the QUALITY of your time on this side of the grass that counts. Becoming stronger, faster, more flexible, and with better balance is the key to longevity. I challenge anyone to try it and report on you results. We need more data from folks who get after it as they proceed into their 60s, 70s, and beyond. Your data, your contribution, is needed! Let’s make fitness and longevity our legacy! Now, THAT’S a retirement plan!
Dude... where is qigong, where is taichi, where is yoga, where is meditation? And you could spend your time in the garden growing vegetables, chopping wood for winter, repairing house and you are all set.
My goal is to remain independent & healthy for as long as I live but I have no desire to live to be 100. It would be psychologically crushing to outlive family & friends and witness the deterioration of my nation. No thanks.
So basically you're saying do ALL types of exercises - stage 2 cardio + HIIT + Strength + stretching + plyometrics... Oh and don't forget to get your full 8 hours sleep. Is there anything else that you could add? I'm not saying you're wrong, but that's a lot to fit in alongside a job and a family.
I hear where you're coming from. I've got 2 kids and a few businesses. Yes, this may seem like "a lot". But that's life. You have to prioritize what's important and become skilled at time management.
i'm 36 now, started going to the gym 2 years ago i feel younger then ever, maybe i need to incorporate some of the methods you just mentioned to zest things up, thank you for the valuable insights.
Living with purpose is more vital than living tp 100. Secondly living long has no correlation to exercise, it's important but just like being born, so is dying. It's ordained. Some organs in our body works in automatic mode!! This implies we are fully not in control.
My top 7 yes 7 five is too minimal ,Tib raises, hindu squats, atg spilit squats, ab crunches, pressups with pushup bars, pull ups possibly with a resistance band as an aid as your getting up there in age 80s and 90s and simple dead hangs for shoulder health.
Excellent advice all the way around. Especially on the choices for weight training. I’m so tired of both young and old people focusing on isolation weight training , like bicep curls in front of the mirror . It’s better than nothing, but adds very little your health span
I don't know if there's a study done about this but I feel there is a direct correlation with longevity and hand grip strength.. I work in healthcare and whenever I get the chance, I go out of my way to shake a 90 year olds hand. Let me tell you I'm always blown away by how strong their hands are
62M, I was already doing all the exercises in your video, but adding this to my routine was a game changer: Animal Flow - low impact ground based movement designed to improve mind muscle connection via strength, power, flexibility, mobility, and coordination.
I don't believe that there's any one particular answer. I think it's a combination of factors ie, genes, lifestyle, including diet, exercise, formal and personal check-ups. Determination to live long and healthy. Be mindful of your organs limitations if you don't give them rest and detoxification.
Can't agree more. So comprehensive. If there is one thing to add, element of competition, excitement, or fun, kind of feeling you get from racket sports, football, or combative sport. Thank you !
Eat right workout right and still die i have know people who have never worked out and still live and move around at 100 I hope you get the results you are looking for but now all people have the same genetics good luck and we are designed to live and die period
That's a nihilistic view on life, which I don't subscribe to. You can enjoy quality life within the years we live and that's something to strive for. Also, while genetics do play a factor it's a small one. Genetics is the gun and environment is the trigger. You can't change one but you can fix the other. Cheers!
If you can maintain something for 4 minutes, it's not high intensity. The latter stuff gives you 20-30 secs at most before you fail and forced to decrease the intensity.
Great book to read on longevity: Outlive by Peter Attia MD! I would say his priorities are similar to yours. Talks about training now for what you want to do in your 80s. Thanks for your info - I’m getting a walking desk!
It's neutral. All comes down to how many calories you're taking in. That said I believe potatoes are better as a carb source as I find (anecdotally) that they help keep you fuller than rice.
No one will live to 100, without excellent and lucky genetics. You can't exercise and healthy eat your way to 100. You can live a more fit and better life, but genetics are what will get you to 90+. You have to win the genetic lottery to hit 100, period.
Mike fremont is 102. His dad died of cancer and his mom died of a heart attack. He also had cancer in his 60's until he changed his diet and how he exercised. Genetics matter but not as much as environment and behavior.
@@danfounder Genetics is the biggest factor by far. You can help live your life to its full potential span, but to hit 100, you need to be a genetic freak and lucky(avoiding accidents etc). Sorry, the healthiest, fittest people in the world are don't make it to even 90 most times.
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Hey Dan great content I like the combination of zone 2 + Hiit + sprints, resistance, mobility, and plyo. You’re covering all bases that way. What are your thoughts on animal movement for mobility? Any routine you’d recommend in that type of exercise?
Also, I think living to 100 is mostly genetics, and there’s only so much that exercising, proper sleep & diet, and mental strength will do. Not to discourage you :) Thanks for sharing your knowledge and routines 🙏
@@teegees Big fan of animal flow. Search them on RUclips and Google and you'll find a few resources.
The next move, bro makes a video on how to live up to 1000 yrs.
For everyone who is saying that grandparents lived much longer without exercise. Did they have a sitting job for 30 years of the life. Did they have same level of stress like yours. Did the eat adulterated and ultra processed factory food. The goal of this video is not to beat the age standard of life . Rather to live a healthy, youthful and fit life. You can live 100 years and not be fit and athletic. Or you could live 100 years being fit and atheltic. Ask yourself. Its like you could always go on a date dressed wearing your home clothes, no one stops you. But its fun if you dress well and then go on a date. A fit body is that dress.
5.59 no description in the link below. Can you help please ?
Adding to description but here it is for you: www.dango.co/blog/how-to-boost-your-performance-in-6minutes
READ !!!!!!! Genesis Chapter 5
Adam lived a total of 930 years then he died
Seth lived a total of 912 years then he died
Enosh lived a total of 905 years then he died
Kenan lived a total of 910 years then he died
There more to it etc...
God Tells The Truth Nothing but the Truth
BELIEVE N JESUS CHRIST NOW I PRAY AMEN ☝️
For God so loved the world he gave his one and only Son (Jesus Christ) that whoever believes in him shall not Perish but have Eternal life ...
JOHN 3:16
0:00 - Introduction
0:22 - Zone 2 Cardio
1:43 - High-Intensity Interval Training
3:22 - Strength Training
4:50 - Mobility Training
6:04 - Plyometric Exercises
In a nutshell: do lots of different types of exercise, including stretching and weight training.
My grandmother just lived perfectly autonomous to 104 and died sleeping at her home in Barcelona. Never exercised, never drank water (only locally produced cheap red wine she bought by the pound) and followed a strict Mediterranean diet with lots of local olive oil, meats and veggies. No processed food whatsoever. On Sundays after church she would have 2 glasses of red vermouth and some crisps with olives. After lunch a piece of cake.
That's such a blessing for your grandmother! Maybe she could of lived another 10 healthy years, if she did a little more. But she had a blessed life regardless
@@ZombiemanOhhellnawthank you. Unfortunately youngsters nowadays eat lots of foreign ultra-processed foods and drink sugary sodas. Very sad.
@@kraftwerk974 I agree with you!
A lot of that is down to genetics if anything
@@JohnnyMcMillan not quite, in Catalonia women have the longest longevity in Europe fue to the Mediterranean diet along with Suisse due to their healthcare system. It's not only my family.
I turn 51 this year and my son just turned 8. I am also looking forward to keeping my physical fitness up and obsessing about longevity
push ups, pull ups and lunges plus regular walking (30 minutes a day) will bring most of the benefits.
Except it leaves out zone 2 ( walking is not zone 2 unless you’re significantly out of shape), weight bearing exercise, HIIT…. Definitely better than doing nothing but your comment is silly.
Walking is like progressive overload and as such can be zone two. Just need to increase speed or load. Consider 'Rucking' a couple of times per week, or power walking. Keep up the good work.
None of the oldest people that have lived, lived because of this stuff. Genetics is by far number 1 for longevity, and lifestyle comes after.
@@Jefe-qh8kd sure. genetics, lifestyle choices (smoking, alcohol, sports), good social life, good stress management and good nutrition is what matters most for longevity. yet doing strength training on a regular basis is one of the single most influencing factor on mortality and especially "quality of life". this is what we are talking about here. and dont forget, people back in the days had a lot less stress, were satisfied and rhad regular movement due to physical labor.
Nice to choose lunge instead of squat. Lunge is easier, safer, and more effective to lower body.
Dude, or just play sports. You get literally every type of cardio out of sports like basketball, tennis, soccer, plus you get skills. How boring is just doing 5 different types of cardio?
You also get to train balance, coordination and get to meet new people. Also it's supposed to be fun/play which in itself becomes more valuable as one ages.
Could not agree more…
How can he possibly do si many exercises, seems implausible for the regular busy person..
Great presentation.
Please everyone read the Bible daily and follow Jesus Christ.
Mark 16 verse 16.
I like very much the way you talk and what you preach, but you are wrong about HIIT being done in 60-75% of MHR, that is low intensity cardio, you improve Vo2 max with HIIT going very close to 100% of MHR, especially in the last intervals. Also, if you walk and you are in the MAF zone it means you are cardiovasculary unfit, cause I clearly run in that zone and I'm not an athlete. That said, I really like your channel and your dedication!
Yeah do all these plus 150g protein daily plus 6-8 hours of good sleep. And plenty of water.
My mobility training is using clubs,mace started in mid 2023.Also Kali stick and knife,plus combat staff and sword training.My age is 66 and have been training since I was 19.
Dan Go has an Americanized sounding voice. He doesn’t have a foreign Asian accent.
Yep. Me too! I’m going to be the oldest person in the weight room…as ripped as possible for as long as possible. Regardless of how long you live, it’s the QUALITY of your time on this side of the grass that counts. Becoming stronger, faster, more flexible, and with better balance is the key to longevity. I challenge anyone to try it and report on you results. We need more data from folks who get after it as they proceed into their 60s, 70s, and beyond. Your data, your contribution, is needed! Let’s make fitness and longevity our legacy! Now, THAT’S a retirement plan!
My mindset is to be proactive and concentrate on healthspan and let lifespan take care of itself.
Dude... where is qigong, where is taichi, where is yoga, where is meditation? And you could spend your time in the garden growing vegetables, chopping wood for winter, repairing house and you are all set.
Boosting our VO2 max helps us live longer and healthier lives.☺️🙌
Yes it does!
Great info. Love the torture test clip from American Flyers. One of my favourite movies!
My goal is to remain independent & healthy for as long as I live but I have no desire to live to be 100. It would be psychologically crushing to outlive family & friends and witness the deterioration of my nation. No thanks.
So we should do p90x if you want to live a long time.
Channeling the Tito Ortiz "I want to outlive my kids...of course, 100%"
So basically you're saying do ALL types of exercises - stage 2 cardio + HIIT + Strength + stretching + plyometrics... Oh and don't forget to get your full 8 hours sleep. Is there anything else that you could add? I'm not saying you're wrong, but that's a lot to fit in alongside a job and a family.
I hear where you're coming from. I've got 2 kids and a few businesses. Yes, this may seem like "a lot".
But that's life. You have to prioritize what's important and become skilled at time management.
hay naku..I don't have free weights,,I only have my own bodyweight..
i'm 36 now, started going to the gym 2 years ago i feel younger then ever, maybe i need to incorporate some of the methods you just mentioned to zest things up, thank you for the valuable insights.
Living with purpose is more vital than living tp 100. Secondly living long has no correlation to exercise, it's important but just like being born, so is dying. It's ordained. Some organs in our body works in automatic mode!! This implies we are fully not in control.
I don’t think you have any meaningful studies to support your claims
@@Zoet50 I'm impressed you can think!!!
Instead of plyometric training, I recommend balance training.
Became a Dad at 25 yrs and 362 days. And no F'ing way I want to live to 100. Live to 75-80 is good enough.
I'd rather to be the oldest person in weight room than the youngest person in nursing room. Well said!
7:14 oooff missed opportunity to say do do legally
diiz yuuutube hd bekom full
of Chiåaano-caribbeans woooh rrrrrre fluent wiïd
englessa tongue !!!!
The next move, bro makes a video on how to live up to 1000 yrs.
It’s reasonable to say to incorporate cardio and muscle strengthening in our lives consistently and daily.
Good start, but you have a long way to Go, Dan! 😂😂
I know :)
What is your weekly workout plan?
how do you have zero lines under your eyes and no wrinkles? lol
Would you do a video talking about zone 2 and the MAF method you are going to follow?
Yes
Lazy people not hitting the like button.
When will you have time for anything else 😂
Thankfully, I learned time management when I started my first business.
60-75% of maximum heart rate is NOT high intensity training. High intensity training is more like 85-95% of maximum heart rate.
I do all of these . But I focus on SIT and HIIT ( 5*5) plus weights. Why? I don’t know anyone who sprints hard at 100% , aged 64.
Yup. I do all these too. 4 X 4 really sucks. BTW, been watching a little Peter Attia these days? 😎
I do most of the things you mention...except maybe plyometrics? What category do running stairs fall under?
"We get older because of things we don't do, rather than because of the things we do." Yes, yes, yes, yes, 1000x yes.
My top 7 yes 7 five is too minimal ,Tib raises, hindu squats, atg spilit squats, ab crunches, pressups with pushup bars, pull ups possibly with a resistance band as an aid as your getting up there in age 80s and 90s and simple dead hangs for shoulder health.
Thank you for a comprehensive explanation of keeping a long, quality and healthy life. Hooked on your channel now. 🙏🏼
Don't forget Yoga.
Excellent advice all the way around. Especially on the choices for weight training. I’m so tired of both young and old people focusing on isolation weight training , like bicep curls in front of the mirror . It’s better than nothing, but adds very little your health span
i'd train high rep slow twitch muscle .. it's the backbone of strength and endurance.. in my opinion.
Great vedio, i want add few points from my knowledge, Longevity starts after throwing ultra processed and processed foods
I don't know if there's a study done about this but I feel there is a direct correlation with longevity and hand grip strength.. I work in healthcare and whenever I get the chance, I go out of my way to shake a 90 year olds hand. Let me tell you I'm always blown away by how strong their hands are
100 years, ok, but what if you die much earlier?...
bro was like- wow, so this is what a dad is, cant wait to be the patriarch of a 300 year ol 7 generation long clan
Thank you Dan! Inspirational stuff
Glad you enjoyed it!
I like the first cardio and the rest are okay (reaearch more everything comes natrually )
If you are really interested in longevity then you need to get into Daoism. They are the masters of this.
I won't have kids, so I have no reason to live beyond the 60s.
At 58 I ok with aging but I fight growing old🥊
Thank you very much. Excellent video.
62M, I was already doing all the exercises in your video, but adding this to my routine was a game changer: Animal Flow - low impact ground based movement designed to improve mind muscle connection via strength, power, flexibility, mobility, and coordination.
Love Animal flow. This would consititue as mobility.
Keep it up! Your doing great :)
Mr you dont decide how long you live. Your genetics do.
I don't believe that there's any one particular answer. I think it's a combination of factors ie, genes, lifestyle, including diet, exercise, formal and personal check-ups. Determination to live long and healthy. Be mindful of your organs limitations if you don't give them rest and detoxification.
Can't agree more. So comprehensive. If there is one thing to add, element of competition, excitement, or fun, kind of feeling you get from racket sports, football, or combative sport. Thank you !
All good ideas for those with good knees. 😢
Try motorcycling, it's a total body and mind workout😅
That’s awesome inspiration - I also became a father for the first time at 40.
Congrats!
Interesting.
good video
👍
Great sharing !❤
😊👍🙏
Good advice, but skip the plyometrics if you have joint knee issues.
Eat right workout right and still die i have know people who have never worked out and still live and move around at 100 I hope you get the results you are looking for but now all people have the same genetics good luck and we are designed to live and die period
That's a nihilistic view on life, which I don't subscribe to. You can enjoy quality life within the years we live and that's something to strive for.
Also, while genetics do play a factor it's a small one. Genetics is the gun and environment is the trigger. You can't change one but you can fix the other. Cheers!
Hi Dan. Im struggle to fit all of this in . Work 12 hour shift . Should i be lifting and cardio in same workout??
Choose one for now or do circuit training to get a mixture of both.
@@danfounder thank you Dan. Love your content and you content on (twitter ) X
You can get your steps in during lunch break, wear a weighted vest! Start with that! Btw Im not a dr. 😅
@@joalvarez6252 Yes!
If you can maintain something for 4 minutes, it's not high intensity. The latter stuff gives you 20-30 secs at most before you fail and forced to decrease the intensity.
Would look at the studies surrounding the 4x4 method. They will tell a different story.
Insert joke here. 😜
@@michaelboeri3178burp
Great book to read on longevity: Outlive by Peter Attia MD! I would say his priorities are similar to yours. Talks about training now for what you want to do in your 80s.
Thanks for your info - I’m getting a walking desk!
Hey Dan! What’s your view on Rice. Is it good or bad for losing weight?
It's neutral. All comes down to how many calories you're taking in. That said I believe potatoes are better as a carb source as I find (anecdotally) that they help keep you fuller than rice.
@@danfounder Cool! Thanks Dan! Love your content. I learn a lot.
No one will live to 100, without excellent and lucky genetics. You can't exercise and healthy eat your way to 100. You can live a more fit and better life, but genetics are what will get you to 90+. You have to win the genetic lottery to hit 100, period.
Mike fremont is 102. His dad died of cancer and his mom died of a heart attack. He also had cancer in his 60's until he changed his diet and how he exercised.
Genetics matter but not as much as environment and behavior.
@@danfounder Genetics is the biggest factor by far. You can help live your life to its full potential span, but to hit 100, you need to be a genetic freak and lucky(avoiding accidents etc). Sorry, the healthiest, fittest people in the world are don't make it to even 90 most times.