Jeff Cavaliere and Jesse Laico discuss 12 things that can improve the quality of life as one ages. They cover four topics in this conversation:
1. **VO2 Max**: Improving aerobic fitness levels through high-intensity interval training (HIIT) can significantly reduce the risk of mortality and improve overall health. This can be achieved by doing 4-6 minute bursts of intense exercise, followed by equal rest time, 1-2 times a week.
2. **Hydration**: Drinking enough water is crucial, with a recommended intake of at least 3/4 of one's body weight in ounces per day. For example, a 200-pound person should drink at least 150 ounces of water per day.
3. **Functional Movement**: Maintaining functional movement and addressing weaknesses is essential to prevent decline in physical abilities. This can be achieved through exercises like shoulder rotations and correctives.
4. **Grip Strength**: Having a strong grip is correlated with good health and can be improved through exercises like Dead Arm Hangs and Farmer's Carries.
Additionally, they emphasize the importance of:
* **Weight Training**: Lifting weights is essential for maintaining strength and overall health as one ages.
* **Free Weights**: Using dumbbells and barbells can help improve grip strength and overall functional movement.
These topics are just the beginning of their discussion on the 12 things that can improve the quality of life as one ages.
Here are the key facts extracted from the text:
1. VO2 max is a measure of aerobic fitness levels and the body's ability to utilize oxygen to fuel activities.
2. Improving VO2 max can decrease all-cause mortality by up to five times.
3. High-intensity interval training can improve VO2 max, with protocols such as four to five minutes of high-output work followed by equal rest time.
4. This type of training only needs to be done once a week to have an impact on VO2 max.
5. Hydration is important for overall health, and drinking at least three-quarters of one's body weight in ounces of water per day is recommended.
6. A 200-pound person should aim to drink at least 150 ounces of water per day.
7. Working on weaknesses, such as shoulder mobility and grip strength, can help prevent decline in functionality as one ages.
8. Corrective exercises, such as rotator cuff exercises and scapular mechanics, can help prevent loss of function and improve overall health.
9. Grip strength is an indicator of overall health and can be improved through exercises such as Dead Arm Hangs and Farmer's Carries.
10. Training with weights is important for maintaining strength and health as one ages, and should be done progressively and with intent.
11. Using dumbbells and barbells can help improve grip strength and should be the primary implements used in training.
12. At least 90% of training should take place with dumbbells and/or barbells.