LIFESTYLE DESIGN

We should strive to optimize our healthspan. Here are some ideas what your health/lifestyle design should look like. 1. Resistance Training 1-3 times per week, 30-40 minutes per - many physical and mental benefits including improved muscle, bone, brain, hormone, and metabolic health 2. HISP - High intensity Sprint Training 1-3 times per week, 2-5 sprints with maximal recovery , 6-20 seconds per sprint, maximal effort - many of the same benefits as resistance training - increases BDNF, brain derived neurotrophic factor, helps prevent dementia - improves type IIX muscle fiber quality and effeciency, very important as we age 3. Mobility Work (every day)- 10-60 minutes - yoga, tai chi, chi gong, etc. - many physical and mental benefits - it doesnt matter how strong you are if you don't move well 4. LSD Training (Long Slow Distance) 5-6 times per week, 30-120 minutes per - outside whenever possible, with others whenever possible - heart rate range (180-age x75-90%) - improves your cardiorespiratory and metalolic health 5. Fun Activities - whenever possible, any duration, - especially helpful for mental healh - golf, tennis, frisbee, hiking, mtn biking, sand volleyball, slack line, walking,etc. - outside and with others whever possible incorporate this into you lifesyle and your health will definitely improve, both physically and mentally best of health, emmett