Peter Attia MD
The minimum effective training for the four pillars of longevity | Peter Attia
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This clip is from episode #261 of The Drive – Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength
In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.
In this clip, we discuss:
– The minimum effective training for longevity
– Peter’s recommendations for beginners
– Why frequency of training matters
– How to progressively overload your training over time
– Implementing disproportionate training methods
——–
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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so the minimum effective dose if you're doing nothing is not that much you're going to get huge benefits When you you know go from nothing to probably three hours a week that would be an enormous Improvement um so maybe that's you know I don't know that's the right way to think about it um well let's maybe let's just start there so let's say someone starts at nothing so you're saying okay start at three hours a week how are you breaking that out you know I think you'd have to put probably an hour of that into steady state aerobic training zone two I think you'd have to put an hour of that into strength training I think you'd probably want to put 20 minutes of that or 30 minutes of that across one or two sessions into high intensity aerobic training so not hit intervals by the way but you know sort of the longer intervals that are VO2 max appropriate and then the remainder of that time call it another you know 30 or 40 minutes spread out at 10 minutes a day into some of the stability training and again I think it's important to understand you're better off if you say look I'm only willing to devote 60 Minutes a week to this stability stuff which seems so boring should I just blast it out in one one-hour session the answer is no you're better off doing 10 minutes a day six days a week there's really something to the neurologic pattern that comes from practicing your IAP practicing your breathing your sickapular cars your cat Cow exercises doing that for 10 minutes every day is better off than just trying to do it all in one shot um so so anyway that's probably how I would structure a three-hour program and for the on the stability side you kind of mentioned a few exercises there and actually what you and Beth did is we recorded those videos of you in the gym and so those are available Peter tmd.com outlive slash videos and so anyone who wants to learn more about okay what are those stability exercises that I could do 10 minutes a day real short real simple videos um you can go check them out so we won't spend time double clicking on those because as you've said it before it's you really have to see it to understand it as opposed to just hearing about it um and so let's say then someone you know is like okay I'll start with three hours a week how often do you ratchet that up does that get increased every week does it get increased every month is it when certain Milestones are hit well it depends what the limiting factor is so usually when a person starts at three hours per week it's because that's the only time they're willing to put into it now conversely if a person's never lifted a finger and they say oh my God like I'm willing to do whatever it takes and they only start at three hours a week because you don't want to injure them then you're in that situation where how much can you ratchet it up and I'd probably ratchet a person up every six weeks in a scenario like that but I think the far more typical scenario is okay I'm willing to do three hours I do three hours a week usually a person sort of starts to habituate to that stress and one of the important principles of training is a principle that most people have heard of called Progressive overload so in one way or another the training the load the the ask needs to get more complicated needs to get more difficult so if you're talking about strength training that could mean heavier weight that could mean more reps more sets less rest between other things that make it more complicated such as using bfr so you know we're always looking for ways to make this more demanding and for example at my stage now I'm not adding time anymore like I don't I am at the limits of how much I'm willing to spend on this my kids are young every minute I'm doing that I'm not spending time with them or I'm not you know working or you know I'm just falling behind in some other area of my life so you know I'm already spending about as much time as I'm willing to spend in the gym and it's you know probably on the strength side six hours a week um so I have to find other ways to to add that demand um the other thing I would be doing is thinking about where the deficits are so let's say you have that person that's at three hours per week maybe their almi is already at the 70th percentile and they're actually reasonably strong but their aerobic training is an atrocity so then I'm gonna disproportionately add to that as opposed to just equally build all of them conversely you know we have a patient in our practice uh who's you know upon entering the practice I mean this guy's VO2 max was probably above 60 and he is 60. um but he's been a lifelong Runner so but he never touched a weight in his life so he has you know very little muscle mass and um you know this is a guy who we're actually saying look you probably we're probably gonna need you to run a little bit less and you know your running is amazing and you're very fortunate that you haven't been injured doing it we want you to keep running as long as you can but we also have to address some of these other issues because you do have some of the really common issues of runners [Music]
#minimum #effective #training #pillars #longevity #Peter #Attia
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For 10 months in my 50´s out of financial necessity, I rode my bike to work. More than 4500 miles, roughly 2.5 hours/day. 1.5 inches off my gut. Buns of Steel! Quads of Titanium! Doctor, love your content.
❤ Uranus 😂
I need to find a 3.0 Doc near me. Is there a website i can use to find one?
I'm 60. Once a week I ride my bike about half a mile to our gym, where I lift weights for 20 minutes then ride my bike back home. I've done this for three years now and have lost 30 pounds and everyone tells me how great I look. Don't be scared of doing too little.
How old is Attia? Has he achieved longevity? Get me some really old person who can speak with authority on this topic. I think Attia may be another grifter cashing in on our fears. They’re everywhere. Caveat emptor.
My dad is 52 years old. He is a little overweight. He goes to a boxing gym 3 to 4 days a week. Spars sometimes and he comes back drenched in sweat. He doesnt lift weights. Should he cut a day at the gym and hit some weights?
I do 20km a week jogging, including 5km at my fastest pace, pushing it and aiming to break 30 mins, plus 7 days a week 20-40 mins a session of weights. Also throw in some season specific work like snowboarding prep and also stretching and some yoga and core work. Should be doing more core I know but feel like it’s a good amount of exercise. Any thoughts or tweaks?
Yo, what the hell is this stuff? 1:30
25 hours a day…. take no lunch
Tired of hearing people talk about just doing the minimum. If someone is watching this video, it’s because they are interested in longevity. If they are interested in longevity, they are interested in the optimum dose, not the minimum dose. What is optimum?
Maybe use words and terms people can understand? Start that with 3 hours a week.
IMO it should be much simpler …I just workout for the sake of workout.
I'm old (mid 60s) so I definitely can't exercise like the good old days. And I had a nasty biking crash many years ago and did horrible things to my back, hip and knee. BUT the key is to keep moving as long as you can. And not be sniffy about the feeble quantity/level that you can manage now. 🙂 This was a genuine psychological challenge for me as I had to give up running, 5-hour bike rides, day-long mountain hikes, squash and tennis, and take up gentler Old Man activities. 🙂
Now, the foundation of my fitness is a near-daily BRISK Nordic Walk. Usually early (6am ish, earlier in summer), before brekkie, which is a good 40-75 minutes of MODERATE Zone 2 exercise. Nordic Walking is harder (upper + lower + faster), but the poles provide so much support for your battered arthritic joints. I do lap swims 3 times per week (4 or 5 sets of 400m), which is 30-45 minutes of VIGOROUS Zone 3 exercise (and also very joint-friendly). I'll do some more chilled out stuff like a bit of skiing, SUPing, bike riding too for a few hours per week. Most days I do 10-20 minutes of stretching, balancing, and bodyweight exercises (bit at home before walking, bit in the park while out walking, bit during the day as a break). Most weeks, I also try to get my HR up by doing one fast walk/bike up my local hill (ideally, hit 85%-95% of my max HR). I also live on the 6th floor, so I rarely take the elevator, and I'll run up and down the stairs a couple of times per day instead, and walk to the supermarket.
Surgeons only make (real) money when you let them do a joint replacement (and it's 15 years since my first joint replacement recommendations). I think most of us are skeptical about "conservative treatment" and what it can achieve. But I'm kinda amazed by how long it has kept me off the operating table. But you kinda have to take it seriously, and embrace diet modification (give up bad stuff, and food/drink that promotes inflammatory responses, and dial-up the good stuff that is anti-inflammatory), exercise modification (do less, and switch to no-impact and lower-impact exercises), lose weight (every extra kg exerts a lot of force on your knees/hips), and say yes to drugs (use prescription-strength anti-inflammatories as needed).
2 to 3 days a week full body lifting program followed by some steady state walking
Days in between long walks or hitt cardio core work and stretching.
After watching this, I'm on my way right now to workout.
I walk,(not stroll) 1 hour a day.
50 pushups a day
30 squats
60 shoulder press with dumbells
I just would like to make the point that zone 2 is not as easy as you make it out to be, for longer duratios, Dr Atia.
I'm 68, riding bike for 5 years, about 150-200 miles per month.
I can maintain zone 2 for no more than 1 hour. – That zone 2 of perceived exertion, when I'm pushing beyond my comforrt zone. I can still talk, but rather not.
So to your point Dr Peter, like myself, many ride mostly in zone 1, with high intensity when kicking up a steep hill of 8%..
We seem to never improve our avg speed. Because so many of us, even serious Grand Fondo riders, ride mostly in zone 1, I think!
Staying in my zone 2 for longer duratios is the answer to improve our levels!!!
My friend Laura is out of shape and heavy, 63 years old.
We have done hilly 5 mile walk, and easy zone 1, 15 mile bike ride…
I've been excited about level 2 training, and talked to Laura about the benefits.
Yesterday we walked around a duck pond in zone 2 for about 5 minutes.
Her zone 2 capacity may have been = to her max intensity for 5 minutes!.
If we kept the same pace about 4 mph, after her 5 minutes, her zone 2 would be zone 3!
Pogacar I think wrongly told you he rode for 5 hours in "his" zone 2 at 320 watts.
Even he said, his heart rate went up 10% at the last hour of his 5 hour zone 2 ride.
His steady power and avg mph may have stayed the same. But when his heart rate went up at the end, he may have shifted to "his" zone 3 actually. Yes?
Can someone tell me the age range of his patients…thnx
Can someone tell me the age range of his patients…thnx
He forgot stretching. Either yoga or something else. If you don't stretch you are at a serious disadvantage, especially as you age.
I started to work out every other day February 1st. I have set my I-phone Health app on 750 Kcal of burnt energy and 30 minute workout, and stand 12 hours (not the full hour, but just getting up and not sitting). If not at the gym…I walk or bike. With the same targets every single day. I have lost 18 pounds by now. Not really spectacular…but the progress is there. It is 1/3 of my fitness schedule…the other 2/3 is aimed at eating heathier. For me that is a lot harder to do. All in all….I get at least 3,5 hours of exercise…but it is way more because I easily reach my targets. Only had to skip 3 days due to travel. I feel great, I am fit and getting fitter. Still a long way to go another 22 pounds to go at least.
Dr. Attia, I respect you a lot, but just no. One hour per week for stability is simply beyond stupid. If you want the minimum for longevity, you're better off skipping all solely stability stuff and focus instead on one hour of resistance training integrated with stability training, like single leg RDL, Bulgarians, overhead press, etc, and instead devote that extra hour towards more cardio, moderate and high intensity.
Some people's genetict do not allow for the recommended exercise here.
Hi Doc! Are your suggestions applicable to menopausal women as well?
If I'm not exercising and I'm listening to this conversation, I'll be so confused and lost as to what to do. It sounds so complex that I'll be so turned off.
Imagine only doing three hours a week of exercise! I'd feel like I was in a coffin already. It's suffocating.
Dear Dr Attia, I am a 73 year old woman and I really admire your message, but please could you dumb down the language. For someone like me who is accomplished in life and well educated; I am still more or less an idiot when it comes to getting myself off the couch to extend my own life. I weigh 177 lbs and am 5’5” tall. I’d say that people like me are the majority.
The three hours a week might be possible, but could you explain it for the layman please.
Sounds boring 😂😂😂
I'm going to live to the age 220 years old at least.
3 hours a week sounds like nothing but actually it's been pretty hard for me to do those past months. I have a newborn so maybe that plays into it but also I just really feel like I need two days of rest after kettlebells, running plus sprinting or soccer all of which I try to fit in each week. I hope I'll eventually habituate to it such that I can do every other day.
Get Doug McGuff on.
If I walk 15000 steps during 6 HR work shift.. is it enough to maintain a healthy life. At the age of 40. Without any running or cardio?
How about addressing what a 77 year old man should do. I work out with 10 or 15 puound dumbbells and try to walk a mile a day.
What is stability training ?
Any system , intensely and consistently provoked , is prone to fail …the blue zone data does not support increasing burden. Do daily movement – of course – don’t drink or smoke – but zone 2 VO2 max improvement monitoring – a construct , nothing more
Ti all the sceptics…it is not only about living to be a hundred but about the quality of life.
Or …? Being old at 65 ?
Yes l believe go for a walk
and a little bit of streaching
5 -10 minutes a day are more than enough for me
Over doing Exercises are harmful for joints in long term therefore so far so
good my body and bones
Im sure many people just cannot commit that many hours. I get up most mornings at stupid o'clock (5am) to fit in 1 hour before i need to be back for a shower to then wake the kids up at 6.30/7 to get them ready for school at 8.30, then to work and home for 4 to pick kids up. Got to stay at home with the kids until kids mum is home at 6, then dinner, then its 7pm and got to get lunches for us all sorted, uniforms sorted and rhen its about time for bed. Every day. I managed to find 1 hour of cardio and maybe some press ups/sit ups/pull ups etc.
can someone just summarize ehat he said. he seems really cool but i cant seem to figure out what he us really saying
This is another Gem of Youtube.
Appreciate the work to You guys!
3 houres is not a little
There are plenty of people, fit in their 90s who never did anything approaching that much exercise. Don’t smoke, don’t get overweight, stay active and exercise moderately. Then get a bit lucky.
Worship of gods of longevity and 'science' and more and self direction. Live until 95? No thnx. Live a simple balanced truly human life, which btw may mean a bunch of change from typical modern Western lifestyle and health status. 3 hours a week, seriously, sounds like a good goal for me.
I think? You’re a doctor. Tell us what the science says … not what you think.