My Evidence-Based Workout Plan for Longevity
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- Опубликовано: 26 сен 2024
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Timestamps:
00:57 Cardiorespiratory Fitness and VO2 Max
06:10 Muscle and Longevity
10:20 NoordCode Protein and Collagen
11:38 How Much Exercise Should You Do
14:11 My Workout Plan for Longevity
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Disclaimer
I do not own any of the video clips used in this video. The legal rights belong to the legal copyright holders of said content. I have used them under the 'fair use' policy and have done so for entertainment and educational purposes only.
P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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Timestamps:
00:57 Cardiorespiratory Fitness and VO2 Max
06:10 Muscle and Longevity
10:20 NoordCode Protein and Collagen
11:38 How Much Exercise Should You Do
14:11 My Workout Plan for Longevity
Use code SIIM10 for NoordCode: livehelfi.com/collections/noordcode?ref=ht7TkC1JKVWLMl
Longevity and Anti-Aging Playlist: ruclips.net/video/5KNsfEBXKMg/видео.html&ab_channel=SiimLand
just turned 60 and been fit my entire life. once i turned 50 my workout routine changed . i just could not lift as much or as many times per week. today i workout lite 2x a week and walk/hike 3 days a week. i feel blessed to be so healthy at my age. Lithuanian strong ! Siims' vids over the past decade have helped me learn and understand health and fitness .
Maybe add blueprint food protocol
Track sprinters have low resting heart rates and high V02 maxes comparable to endurance athletes without destroying their left ventricle and needing to be fiitted with a pace maker later in life. Most retired elite endurance athletes have Afib.
The best quality content out there! Thanks Siim
Glad you think so!
A view from the already aged world. I am 71 and have zero health issues no meds and no aches and feel energetic and can do anything I want to. What I see is the need for high volume and also recovery change balance as you get older.
I got my VO2 Max up to elite category by running three times a week. I only do max 5k a run so the volume is low but I do like to do sprints and threshold runs once a week. I can actually feel the difference from ten years ago when my VO2Max was much lower. I also get in at least 7000 steps a day. My Garmin says I get around 1000 activity minutes a week. I get the minimum 150 in a day easily. Getting vigorous minutes on Garmin is harder though but I think the definitions of vigorous vary. That’s an important metric to get right or you will exhaust yourself. It’s very dependent on heart rate zones.
The max heart rate calculation is very flawed, especially as you get older. For instance my max is 180 but the age calc has me much lower. At that my zone two is extremely slow walking. I look at my top reported HR during longer faster runs like a threshold run ending in a sprint. Even that probably doesn’t give you your true max HR. I see over 180 occasionally. Way higher than 149. This leads to a lot of old people in the gym walking for cardio on the treadmill when they should be running.
I take BHRT as a women and that does help you keep your muscle mass as it is a steroid and I do wonder if older men should be on test. I lift the big five compound movements heavy to failure just once a week a la Body By Science but I do a lot of physical work in my garden and my cottage as well. I do one whey protein scoop a day to make sure I get adequate amounts to support my exercise. I don’t fret about protein as much as I used to. I think the need for amounts over 100g are not there unless you are bulking as a body builder or doing a calorie deficit for long periods. Calorie needs go down after 70 and you still need to get other nutrients in. Don’t want to live on chicken breast and shakes.
Don’t ever forget the greater need for recovery as you get older. Sometimes I take a week off running and lifting and I don’t see any decline. In fact I often come back stronger. I even had two months off any training recently and was amazed at how I hadn’t lost fitness.
I was active all my life. Always doing some sort of fitness plan, mostly body weight. I also have great genetics for muscle building. As a woman I was always strong and I gain quickly in the gym. That’s a huge advantage in old age. Some of it is genetics and again it’s about balance. It’s more important for me to put effort into CV fitness since that was always my weak spot. Running is my priority. Find your weaknesses and put the effort into that and then you will have time and energy to do the things that make the difference for you.
Keep working it. I visit my parents in law once a month, both in their early nineties. Frailty is horrific and makes you depressed. They live in sheltered housing and need daily help to shower and to clean the flat etc. father in law can’t even bend down to rub cream on his legs. I want to be like my grandad who lived independently until he died suddenly age 97 and was still relatively strong and able to walk unaided. He was an athlete until retirement age and ran his two acre garden until the last decade.
Healthy aging can be a joy.
I think Garmin default settings are too low for anybody in shape and will rack up a ton of activity minutes. I set my max heart rate manually and adjusted the heart rate zones to match the heart rates of my Karvonen zones. Then I set moderate intensity to zone 1 and vigorous intensity to zone 2 and above. This way when I'm doing a 6 METS or higher activity it counts as vigorous.
I have watched you since the time u did muscle ups in you bedroom and man.. You really took the torch and are paving the way for humanity to show us how long a person can really live. I am glad that you did this but also I know that for you it became normal and thats the reason why you, and ANYONE can do it too. Also your content got a lot better over the years and thats were you deserve a gold medal. This video was awesome!! I understand that average human nowadays cannot be listening to 17 min lecture and doesnt appreciate this, but dont worry Siim you will be the one. Bryan Jhonson who??? Keep it up, and I am looking forward to meet you when we will be older but still young! and for others who think they cannot do anything about aging, fitness, food, discipline and so on.. you can, you just need to believe, and all the fears you have will disappear over time. peace
Educational for all❤
Thank you very much for this interestion video again👍 The next or/ and future the next Video could be how will look your Basic weekly Workout Plan and Nutrition if you are 50 Years or older🤔 thank you very much for all your great Videos and greetings from Andreas in Alsace /France
Thanks!
As long as you stop featuring Vishen Quakihani, I'm here all the way for the excellent content.
Here is my favorite keto bread, I eat everyday since nearly 2 years.
400g pumpkin seeds, gemixt
150g flax seed, grounded from whole flax seeds
200g finely chopped almonds
300g ground almonds
30g baking powder
300g chia seeds
Salt
Mix the dry ingredients
Add wet ingredients:
1,5kg curd (Quark in German)
9 Eggs
Mix again
Let it sit for 45 min in an not to warm environment. Normal temperature.
You should get 4 rather large breads out of that mixture.
It'll be quiet a lot.
Maybe make only half the amount your first time.
(I always do that much, so it lasts a week for me and my dad. We eat it every day.)
Put in pre heated oven (200 degrees Celsius) for half an hour, then switch the bottom with the top baking sheet.
Let it in for another 30min, and then turn off the oven and let it in for 20min more or so.
The bread basically must be dark brown.
It'll stay soft until it's cold.
The bread will go bad at room temperature fairly fast/easy.
That's why always put it in the refrigerator!!!
(important!)
Based video. Hit 200k subs bro
Great info. Takes a few times to watch as it’s given rather quickly but a brilliant job.
You heard Siim, exercise is "guud" for us! 😂
Great video. However, I do wonder how exactly you structure your lifting routine. From what I undestood you follow a PPL routine doing almost exclusively compound lifts with little accessory work for biceps, calves and forearms. Could you detail which exercises you do on which day of your PPL routine? Thanks
So at age 76 my VO2max should be around 40, however mine is 57 (lab measured) does that make me18-19 ;-) Also my testosterone is 32.42, double that of a young man. Maybe it's because I do the stuff. Today was run 5 x 800m (at fatmax - 5.4 miles), 6 leg strength exercises (3 sets each), core, mobility, calisthenics, wbv, shoulders and 2 x 25 secs flat out on the spin bike. Now having a nice relax :-)
VO2 Max is genetic as well as trainable. You probably always had a very high aerobic capacity. People like you would always shine at school sports and often go into professional sport. The numbers are for the average.
@@stargazerbird Possibly I do have good metabolic, cardiorespiratory, biomechanical and neuromuscular efficiency. I was tested in the physiology lab (age 65) where they had Bekele and found that my running economy (185 ml.kg.min) was the same as an elite group of Kenyans. I weigh 5 kilos less now so probably my RE has improved to 180.
LONGEVITY. CHAD.
I’m 53 and my vo2 is 45 , I have been doing Hitt for the last ten years
For the ladies the VO2Max to aim for perfection is 45 not 50. Gender makes a difference. Also body weight. You will never get that high is you are not very lean.
Great video, very Inspirational . I do try to mix my workouts between running, strength training and yoga,
, however I do feel that time and the lack of it is an issue. I work a full time desk job, have two grown up children I want to see and a husband, so there is a limit as to the number of hours I can put into this. Do you have practical tips to include more activity moments?
Oh you’ll change as you get older from injury. In my 30’s I could out run a bad diet fast forward to today at 58 just got my knee scoped for the first time. Look at Arnold and Sly those guys get more procedures than Michael Jackson!
I am staggered by the low VO2max numbers for all groups! The heart rate formula is a bit off. My heart rate max is about 172 ( 68years old) Using the formula I can run at 95% HRM for 1hr!!! I used a polar heart rate monitor - going for a COROs now. I also measure HRV to make sure dont overtrain.
Thank you very much for your videos. One thing was not clear to me: is a zone 2 cardio workout considered moderate or vigorous?
Hi Siim, can you recommend any Sports Lab in Estonia, Tallinn? Great video!
Sportmedica
Extra virgin olive oil is ok…they needed to study that as well
Exercise and fasting is like antigravity 😅 as soon as you stop doing it you feel the intense gravity pull just like in black hole 🕳
I love that as you training 2-3 times /w and only 2-3 exercise /workout, but after years how you put that volume what you need into only 2-3 exercise in a workout ?
Good vid slim
Hey Siim, (tere!) do you have a video about weight gain routine? I always feel a bit left out in social media, because I have a fast metabolism and never had problems with being overweight.
I heard from a podcast(Lauren Drain) where Gary Brecka said that people with fast metabolism and who are young, the intermittent fasting can be even harmful. And he recommended eating up to 30 grams of protein after waking up. Because when eating carbs first meal of the day, for me it's about 4 hours after waking up(I also run and work out fasted), it causes fatigue when glycose spikes(smth like that). And I really feel fatigued at lunch with intermittent fasting. I've done IF for 3 years.
great summary
i need to do a vo2 max test assap
Hey Sim i saw a video of you from 6 years ago and i noticed a big difference in your hairline. Did you have a hair transplant?
Lol no. Just a different looking hairstyle
@SiimLand I eat for hair health. My hair is the most important thing to me. Its an incredibly healthy diet.
@@oman9492please share.
What is your diet like? @@oman9492
How in the world is Siim so built lifting only 3 times a week for 45 minutes, and how do I get the program with finer details?
New question why don’t you swim for lung capacity
Why doesn’t Noord Coe ship to the USA?
How does it takes you 45 minutes to do 2 exercises? I go in, do five compound exercises two sets to failure with a minute rest between and straight on to the next exercise. I am done in 20. Also why not do all 6 or 9 exercises in one gym visit? Is there a benefit in doing so little and having to drive the gym, get changed, shower etc three times a week? If I want more I do the big five twice a week as long as there is a long break between. So I actually get more training in a week.
Most information I've seen says zone 2 tops out at 70%, not 75%. Where did you get your info?
I work in construction and I probably do 40hours max per week of moderate exercise (work based) if I wanted to go gym as well and work on lifting weights… would I be doing more damage than good?
Thanks
Hey. I got a question. Can you recommend me about 10 book that I should have in my private library? I'm a personal trainer, exercise refferal and lower back pain specialist also I do nutrition course - one for sport and another one for diabetics.
Don't you do mobility/streching?
Hi Slim! Longtime follower.
Can you please recommend best Amazon occlusion bands / wraps?
Thank you !
Any other Slim followers I put welcome please
What abour repeat sprints and rests on an stationary bike to lactic acid overload.
Can u make a video abt top longevity supplements??
Exercise.
Did you come to India to test Your VO2 max?
How many times a week do you do the 4 4x4?
Siim what do you think of building tonnes of muscle as a detriment to longevity? Because humans mitochondrial density is in their heart and brain, not their peripheral muscles and other organs. Wouldn't that mean you are stealing energy to places it is not as vital?
They say no more than 3 1 hr weight taining sessions. Is this including rest times? Why is this true?
Push pull legs one time per week each if I understand correctly?
Great video. Thank you for providing this valuable information. I'm planning to add your suggestions to my exercise routine.
Thanks!
Hey Siim, the cooper test estimate would surely be different depending on your weight? Someone at 100kg would consume a lot more oxygen per kg per min at the same speed (e.g. approx 7 min mile for 12 mins) than someone weighing 50kg? Does the cooper test have a scale that includes weight?
does the amount of minutes of "vigorous exercise' includes the rest time in the gym?
How many times a week should a person do the 4x4, 4 rounds intense routine?
3 strength at 45 min + 2-3 zone2 45 min + 1 interval 4*(4+4)=32 min correct? (Not sure if your intervals are once weekly or always after the zone 2).
Yeah i did not get this part either. Would be good to get clarification. Surely he does not do 32 mins after each 45 minute zone 2 exercise.
is leg, chest, back the way you split your workouts?
I got the 100th like ! Now I got that goin' for me.
What is the range of zone 2 heart rate for you specifically?
Siim, could you elaborate please. You do hiit right after zone 2 training?
you said you workout with weights 3x a week
recentlly mercola posted about the problems with high intensity training when done for many hours a week (it is not your case)
you explained that in the last part of the video
3x for 45 minutes is in the sweetspot
How many times per week do you do the 4x4 workout (35 min)?
I would like to know also.
👍🏼
Hi Siim I was reading about the explorer Sir Ranulph Fiennes, who tuned his body and diet fir a healthy life style, yet sufferex a heart attack and needed emergence biomass surgery. The article questioned whether his extreme activities were responsible. Any thoughts
1:36 Why is your peak HR during the VO2 max test so low?
I’m seeing a peak heart rate of 169 which is quite normal
@@SuitedPup isn't it a long test to exhaustion that gives plenty of time to get close to max HR?
I still think being as light as possible and not working out much would lead to better longevity; I've never seen a jacked centenarian. I love working out though, so I don't care :D
There's obviously age-related decline and no matter how well you lift you'll become less jacked in your 80s and 90s. The point is that if you have a bigger buffer or backup of lean tissue you'll decline slower
Being as light as possible per se doesn t mean anithing .You can have the same weight in your 50 as in your 30 but having much less muscle , power , vo2max
I’ve seen, read, and heard that muscle mass is actually one of the best predictors of longevity
Ever heard an old person say 'I wish I had less muscle '
That’s because you can’t hold onto mass when you’re older. But I bet a lot of those people had solid fitness (and potentially lean mass) when they were younger & therefore delayed their marginal decade to much later than it otherwise would have been. That’s really the point
An entire video to describe your workout and you didn't.. this is very disappointingand ridiculous 👎
Walking for 2 hours a day??? Nahh thats craazy lol
1 hour alone is a game changer
Crazy in the modern world but normal for all of human history. In fact live in a city and commute to work on rapid transport and have to walk to go shopping and you get that pretty easily. Japanese living in the cities get around 15,000 steps. I lived in Singapore with no car and my fitness was great even without my running.
Can you do something on rebounding? It’s seems to be a big deal. I would like to hear your take on it.
Big fan of rebounding as well
Would like to hear this as well
Iron man
why do you do slow drop on the deadlift?