LONGECITY

References

1: Pimentel AE, Gentile CL, Tanaka H, Seals DR, Gates PE. Greater rate of decline in maximal aerobic capacity with age in endurance-trained than in sedentary men. J Appl Physiol (1985). 2003 Jun;94(6):2406-13. Epub 2003 Jan 17. PubMed PMID: 12533496.

 

Does anyone know of a study with graphs showing how efficiently different populations maintaing their fat burning range during the VO2Max test (VCO2/O2 ~= 70%)?    Some people never burn fat efficiently at all, whereas other can stay in a solid fat burning mode right up to about 70% of their maximum capacity.   I'm trying to get a sense for how this metabolic behavior distributes across large populations.

To this day, people keep asking what type of supplement they can take to feel better and live longer. Most of the discussion in the forums is about speculative and minimally effective (if at all) noos and supps.

Granted, chemical compounds and small molecules will likely become more effective in coming years, but if you wanted to get the most bang for your buck right now...get off your butts and exercise. It is the most powerful method of staying healthy and mentally sharp while slowly the aging process. And it is free!!!

Save your money and donate to rejuvenation research.

Long term aerobic exercise prevents age related brain deterioration

http://www.kurzweila...n-deterioration

get off your butts and exercise. It is the most powerful method of staying healthy and mentally sharp while slowly the aging process. And it is free!!!

 

Long term aerobic exercise prevents age related brain deterioration

 

I think so, but what is the best level of exercise?
I'm 58, always I do some exercise, now (since jan-2015) I train in a master club of swim. My level in the competitions is 75% of European champion of my cathegory, this is the normal level of all my team's partner, nobody is an ex agonistic, but ... I am the oldest!
I can improve again the style, the specific muscles and the VO2max, but ... it's good or too much for aging? (Certainly good for spirit and feel healt)

 

 

I think so, but what is the best level of exercise?
I'm 58, always I do some exercise, now (since jan-2015) I train in a master club of swim. My level in the competitions is 75% of European champion of my cathegory, this is the normal level of all my team's partner, nobody is an ex agonistic, but ... I am the oldest!
I can improve again the style, the specific muscles and the VO2max, but ... it's good or too much for aging? (Certainly good for spirit and feel healt)

 

It seems that quite hard exercise few times per week is perhaps the optimal when it comes to health. More than that is ok as well, if you want to improve your VO2max etc. - you just don't get any extra health benefits after 5-6 hours of training per week. I haven't seen anything to suggest that older people could exercise too much or too hard, in fact I think seniors could exercise a lot harder than they usually do, especially as there's a lot of evidence that reaching a high HR is good for your system.

Interval training (HIIT) has been studied with elderly and even with people who have a heart condition, and while HIIT is very hard for heart etc., there doesn't seem to be any negative effects related to it and it actually is beneficial to heart function. For example http://www.ncbi.nlm....pubmed/22694349 - "HIIT appears to be a safe and effective alternative for the rehabilitation of patients with coronary artery disease (CAD) and heart failure (HF)."   

For you, I suggest participating in masters swimming competitions for next 30 years. Have fun training!  

 

For you, I suggest participating in masters swimming competitions for next 30 years. Have fun training!  

 

Very good wish, certainly I don't stop the training for decades: this is very fun for me: it is satisfation train with younger people in a lane medium level in the team ... perhaps al lot of decades if the antiaging therapies grow ...
My heart is good, so I do the max care in training 3-4 time in the week (1 hour 15' everyone 2500-3000m).

Exercise is the number 1 anti-aging "medicine"

 

Dr Soha Abdelaziz, geriatrician at the Dubai Health Authority (DHA) primary care sector, said during its weekly Twitter clinic: "People need to understand the concept of active ageing. The lifestyle you lead, particularly in your 30s and 40s, has a huge impact on the way you will age and the diseases you may develop. Chronological age is the number of years a person has lived, while biological age refers to how old a person (looks).

How Exercise May Lower Cancer Risk

http://well.blogs.ny...er-cancer-risk/

I have a question: Aerobic vs Anaerobic exercise, which one is better?

Is there an effective regimen to combine the two? 

I have a question: Aerobic vs Anaerobic exercise, which one is better?

 

Is there an effective regimen to combine the two? 

None of them is "better". They improve different aspects of your health. The best way is to combine two of them. I personally run for several miles every other day and do workout/gymnastics training in between. It works for me, but some people find running boring, so the main problem is to have motivation to do it. If you want to combine both aerobic and anaerobic modes in one training I'd recommend HIIT/crossfit. 

 

I have a question: Aerobic vs Anaerobic exercise, which one is better?

 

Is there an effective regimen to combine the two? 

None of them is "better". They improve different aspects of your health. The best way is to combine two of them. I personally run for several miles every other day and do workout/gymnastics training in between. It works for me, but some people find running boring, so the main problem is to have motivation to do it. If you want to combine both aerobic and anaerobic modes in one training I'd recommend HIIT/crossfit. 

 

Thanks! This certainly does seem like a good idea. I like the idea of HIIT and crossfit, the problem here is that I am trying to gain some muscle, without engaging in the unhealthy muscle building culture. Nothing overly serious, just muscle building in a 'leisurely' way. Will HIIT impede upon this? 

 

 

Thanks! This certainly does seem like a good idea. I like the idea of HIIT and crossfit, the problem here is that I am trying to gain some muscle, without engaging in the unhealthy muscle building culture. Nothing overly serious, just muscle building in a 'leisurely' way. Will HIIT impede upon this? 

 

Muscle building is a really hard work. It's impossible to build muscles that are "too big" unless you try really hard which involves a strict exercise and nutrition routine. So it's not a problem. The hardest barrier when it comes to exercising is to find enough motivation to stick to it for an extensive period of time. HIIT is the best option if you have minimum time and want to squeeze maximum results out of your training. It's a mixed cardio/anaerobic way of  training, so it suits well for those who want to have it all-in-one. You can do bodyweight exercises like pull ups and dips. You can try kettlebell training. There is literally innumerable number of exercises you can do with a simple kettlebell and it improves your stamina and strength simultaneously.    

 

 

 

Thanks! This certainly does seem like a good idea. I like the idea of HIIT and crossfit, the problem here is that I am trying to gain some muscle, without engaging in the unhealthy muscle building culture. Nothing overly serious, just muscle building in a 'leisurely' way. Will HIIT impede upon this? 

 

Muscle building is a really hard work. It's impossible to build muscles that are "too big" unless you try really hard which involves a strict exercise and nutrition routine. So it's not a problem. The hardest barrier when it comes to exercising is to find enough motivation to stick to it for an extensive period of time. HIIT is the best option if you have minimum time and want to squeeze maximum results out of your training. It's a mixed cardio/anaerobic way of  training, so it suits well for those who want to have it all-in-one. You can do bodyweight exercises like pull ups and dips. You can try kettlebell training. There is literally innumerable number of exercises you can do with a simple kettlebell and it improves your stamina and strength simultaneously.    

 

Thank you so much! This is actually brilliant. I do find the hardest aspect of muscle building is consistency and motivation but I have been consistent so far and really don't want to give myself the excuse to miss a day etc, I feel that's where bad habits start from. I may even purchase a kettlebell for home to do some simple training after the gym. Thanks for all the advice. 

 

I have a question: Aerobic vs Anaerobic exercise, which one is better?

 

Is there an effective regimen to combine the two? 

None of them is "better". They improve different aspects of your health. The best way is to combine two of them. I personally run for several miles every other day and do workout/gymnastics training in between. It works for me, but some people find running boring, so the main problem is to have motivation to do it. If you want to combine both aerobic and anaerobic modes in one training I'd recommend HIIT/crossfit. 

 

I'd say aerobic + HIIT is the one that gets you the health gains, but muscle is what helps you to keep training and makes it easier for your body.

I don't think it's absolutely necessary to lift weights before age 60 or so, but after hitting 60 you want to make sure you do gym training and eat enough protein for optimal muscle upkeep. Or get that dreaded testosterone therapy from the doc. Then again, there's nothing wrong about training your muscles when you're younger, and there might be some benefits from having a bit of extra muscle.   

Crossfit seems nice for introducing some variety into your regimen - mind your technique when doing difficult lifts, though!