LIGHTMAN, Alex EXERCISE for Longevity Apr 1 2012
<p class="MsoNormal" >LIGHTMAN, Alex EXERCISE for Longevity Apr 1 2012</p>
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macau, japan longest life...</p>
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fitspan... how long can u take up new sports eg take up skiing...</p>
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exercise vs aging</p>
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effect of aging: RBCs decr with age;</p>
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maximum oxygen uptake effect of aging decr effect of exerc incr !</p>
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metab rate, body fat, blood sugar, ins evels HDL and LDL
qul of sleep
memory lapses everythng improves with exercise !!!!</p>
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SPARK: by John Ratey...
audiobook.. fantastic he loves it... listened to it 5X....he loves it!!! Harvard...</p>
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linear decay functions</p>
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telomeres, biofunction</p>
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include 2 seesionsof highintens training</p>
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one sesesion per week include clean and jerks,, squat thrusts,... etc.</p>
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how high can u get ur VO2Max</p>
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we are mostly made of oxygen... 65%; 18% carbon...</p>
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most olympic marathoners are in the mid70s</p>
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race horses 150</p>
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highest mammal isthe cheetah... up to 300
an run 60 miles anhour...</p>
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VO2MAX... </p>
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30 is thelowest u cud have and beconsidered in FITSPAN...</p>
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sarcopenia... lose 1% of muscle mass per year...</p>
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osteopenia... lose 1% of bone mass per year... women after age 30....</p>
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from the age ofg 40 on women lose 2.5% of bone mass...</p>
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want to be able to catch yourself if u fall...</p>
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wegith and hula hoop with massage balls...</p>
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NEUROGENESIS is engendered by exercise...</p>
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men shud incr HR to 75% or more of max hear rate for 45 mins</p>
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220 - age 48 = 172 * 0.75</p>
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For neurogenesis, elevate heart rate to 122 and above for 45 minutes and then learn something NEW within 3 weeks....</p>
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get new brain cells in HC...</p>
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78% of Aemricans are overwt; 35% are obse...</p>
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we are NOT getting to much exercise...</p>
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Overexercsiing???</p>
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unless u r running and wt lifting > 12 hours per week... then u r not overexerc.</p>
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The LORE of rUNNING... another favorite book</p>
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he says... the central governor hypothesis... your brain's beleifs about your maximum performance.</p>
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he likes shake weights... while waiting...</p>
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he is in Santa Monica...</p>
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he practices exerc in public places....</p>
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EXERCISE PANEL:</p>
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Josh does eat 1200 calories twice per week...</p>
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Max Peto... prob 20% decr cal a few days a week</p>
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Brain decr 30% ...</p>
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Joshua Whiton looks great... Whiton diet... see that! grat talk...</p>
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Ted Garrison joins the panel (works for Cenegenics)... he was at Doug Casey's confer in Argentina...</p>
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Dave Asprey... went with NO exercise of 2 years....
he says bioident hormones; he likes highinten interval training or sprints... just once a week...
Dave thinks exerc is largely a waste of time...</p>
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Steve Fowkes.... overtraining may be bad
Steve lots of people r using exerc. to elev metabloic rate.. and get depr when they cannot.</p>
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Steve Fowkes... go in andoutof ketosis... over 18 hours... he likes to do that
steve says its important to do it if u LIKE IT!!!</p>
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Ted Garrison: (a doc... works for Cenegenics now)... what did paleolithic guys do for exercise...
anthropolgoists.... HGs run/ walk/jog abt 3 to 10 miles per day... do sprint only when in pursuit...
bring it back... gotta haul deer a long way... avg abt 6 miles per day...</p>
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he says 26 miles per day is too much... marathons gonna kill ya...
but shud do 3-10 miels per day of wlaking running jogging...</p>
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BILL ANDREWS: used to be hiker... does ultramarathos...
guys were age 65 and looked like they were age 20...
look better and feel younger...
B UT... marathoning it kills u (its a sprint)
ultramarathon... u take pix... walk a lot... enjoymkent is crucial...
he does 50 to100 mile races every month...
he does 5-6 hour marathon....</p>
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2 studies... that show marathoning slows telomere shortening...</p>
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just last sunday ran 100 miles... he does it all the time...
he's used to... </p>
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Alex lightman... ran a 4:21 mile in HS;
stoped running for 30 years...</p>
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3 people brot weight lifting gloves...</p>
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in LA the coyotes.... he lives in Santa Monica...</p>
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Dave Asprey... foot behind head... can do that cuz of what he eats!!!</p>
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RESTWISE... use 40 dollar SBO meters... to determine state of overtraining...</p>
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