My Evidence-Based Workout Plan for Longevity

Timestamps:
00:57 Cardiorespiratory Fitness and VO2 Max
06:10 Muscle and Longevity
10:20 NoordCode Protein and Collagen
11:38 How Much Exercise Should You Do
14:11 My Workout Plan for Longevity

Disclaimer
I do not own any of the video clips used in this video. The legal rights belong to the legal copyright holders of said content. I have used them under the 'fair use' policy and have done so for entertainment and educational purposes only.

P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.

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[SiimLand]

Timestamps:
00:57 Cardiorespiratory Fitness and VO2 Max
06:10 Muscle and Longevity
10:20 NoordCode Protein and Collagen
11:38 How Much Exercise Should You Do
14:11 My Workout Plan for Longevity

[stargazerbird]

A view from the already aged world. I am 71 and have zero health issues no meds and no aches and feel energetic and can do anything I want to. What I see is the need for high volume and also recovery change balance as you get older.

I got my VO2 Max up to elite category by running three times a week. I only do max 5k a run so the volume is low but I do like to do sprints and threshold runs once a week. I can actually feel the difference from ten years ago when my VO2Max was much lower. I also get in at least 7000 steps a day. My Garmin says I get around 1000 activity minutes a week. I get the minimum 150 in a day easily. Getting vigorous minutes on Garmin is harder though but I think the definitions of vigorous vary. That’s an important metric to get right or you will exhaust yourself. It’s very dependent on heart rate zones.

The max heart rate calculation is very flawed, especially as you get older. For instance my max is 180 but the age calc has me much lower. At that my zone two is extremely slow walking. I look at my top reported HR during longer faster runs like a threshold run ending in a sprint. Even that probably doesn’t give you your true max HR. I see over 180 occasionally. Way higher than 149. This leads to a lot of old people in the gym walking for cardio on the treadmill when they should be running.

I take BHRT as a women and that does help you keep your muscle mass as it is a steroid and I do wonder if older men should be on test. I lift the big five compound movements heavy to failure just once a week a la Body By Science but I do a lot of physical work in my garden and my cottage as well. I do one whey protein scoop a day to make sure I get adequate amounts to support my exercise. I don’t fret about protein as much as I used to. I think the need for amounts over 100g are not there unless you are bulking as a body builder or doing a calorie deficit for long periods. Calorie needs go down after 70 and you still need to get other nutrients in. Don’t want to live on chicken breast and shakes.

Don’t ever forget the greater need for recovery as you get older. Sometimes I take a week off running and lifting and I don’t see any decline. In fact I often come back stronger. I even had two months off any training recently and was amazed at how I hadn’t lost fitness.

I was active all my life. Always doing some sort of fitness plan, mostly body weight. I also have great genetics for muscle building. As a woman I was always strong and I gain quickly in the gym. That’s a huge advantage in old age. Some of it is genetics and again it’s about balance. It’s more important for me to put effort into CV fitness since that was always my weak spot. Running is my priority. Find your weaknesses and put the effort into that and then you will have time and energy to do the things that make the difference for you.

Keep working it. I visit my parents in law once a month, both in their early nineties. Frailty is horrific and makes you depressed. They live in sheltered housing and need daily help to shower and to clean the flat etc. father in law can’t even bend down to rub cream on his legs. I want to be like my grandad who lived independently until he died suddenly age 97 and was still relatively strong and able to walk unaided. He was an athlete until retirement age and ran his two acre garden until the last decade.

Healthy aging can be a joy.

[unjaded]

just turned 60 and been fit my entire life. once i turned 50 my workout routine changed . i just could not lift as much or as many times per week. today i workout lite 2x a week and walk/hike 3 days a week. i feel blessed to be so healthy at my age. Lithuanian strong ! Siims' vids over the past decade have helped me learn and understand health and fitness .

[Aspenrich]

I have watched you since the time u did muscle ups in you bedroom and man.. You really took the torch and are paving the way for humanity to show us how long a person can really live. I am glad that you did this but also I know that for you it became normal and thats the reason why you, and ANYONE can do it too. Also your content got a lot better over the years and thats were you deserve a gold medal. This video was awesome!! I understand that average human nowadays cannot be listening to 17 min lecture and doesnt appreciate this, but dont worry Siim you will be the one. Bryan Jhonson who??? Keep it up, and I am looking forward to meet you when we will be older but still young! and for others who think they cannot do anything about aging, fitness, food, discipline and so on.. you can, you just need to believe, and all the fears you have will disappear over time. peace

[ddeowzh]

The best quality content out there! Thanks Siim

[expathaggis]

Great info. Takes a few times to watch as it’s given rather quickly but a brilliant job.

[ShayQrchestrals]

As long as you stop featuring Vishen Quakihani, I'm here all the way for the excellent content.

[mightbeanybody]

So at age 76 my VO2max should be around 40, however mine is 57 (lab measured) does that make me18-19 ;-) Also my testosterone is 32.42, double that of a young man. Maybe it's because I do the stuff. Today was run 5 x 800m (at fatmax - 5.4 miles), 6 leg strength exercises (3 sets each), core, mobility, calisthenics, wbv, shoulders and 2 x 25 secs flat out on the spin bike. Now having a nice relax :-)

[brandontygret]

Can you do something on rebounding? It’s seems to be a big deal. I would like to hear your take on it.

[Viertelfranzose]

Thank you very much for this interestion video again👍 The next or/ and future the next Video could be how will look your Basic weekly Workout Plan and Nutrition if you are 50 Years or older🤔 thank you very much for all your great Videos and greetings from Andreas in Alsace /France

[kazmilo]

Love your great info. Just wish you spoke a little slower, it’s hard to catch and absorb sometimes when it is that fast.

[Andromeda-fdns]

Great video. However, I do wonder how exactly you structure your lifting routine. From what I undestood you follow a PPL routine doing almost exclusively compound lifts with little accessory work for biceps, calves and forearms. Could you detail which exercises you do on which day of your PPL routine? Thanks <3

[parisaparis]

I’m 53 and my vo2 is 45, I have been doing Hitt for the last ten years

[persophone]

I am staggered by the low VO2max numbers for all groups! The heart rate formula is a bit off. My heart rate max is about 172 ( 68years old) Using the formula I can run at 95% HRM for 1hr!!! I used a polar heart rate monitor - going for a COROs now. I also measure HRV to make sure dont overtrain.

[chantalhansjoubertbevers]

Great video, very Inspirational . I do try to mix my workouts between running, strength training and yoga,
, however I do feel that time and the lack of it is an issue. I work a full time desk job, have two grown up children I want to see and a husband, so there is a limit as to the number of hours I can put into this. Do you have practical tips to include more activity moments?

[GS-]

Hey Siim, (tere!) do you have a video about weight gain routine? I always feel a bit left out in social media, because I have a fast metabolism and never had problems with being overweight.
I heard from a podcast(Lauren Drain) where Gary Brecka said that people with fast metabolism and who are young, the intermittent fasting can be even harmful. And he recommended eating up to 30 grams of protein after waking up. Because when eating carbs first meal of the day, for me it's about 4 hours after waking up(I also run and work out fasted), it causes fatigue when glycose spikes(smth like that). And I really feel fatigued at lunch with intermittent fasting. I've done IF for 3 years.

[stargazerbird]

For the ladies the VO2Max to aim for perfection is 45 not 50. Gender makes a difference. Also body weight. You will never get that high is you are not very lean.

[andreasdm]

I saw studies from harvard said whey protein is harmful please talk about it.

[gothops]

You heard Siim, exercise is "guud" for us! 😂

[TheElmatzo]

I feel like a few things here need more precise definition. Especially the terms 'moderate' and 'vigorous'. Are we talking about z2 and z5 here, is it z2 and above or maybe even z1 and above??
How does strength training fit into these categories, given you don't have zones to determine intensity here?

Also, I think there's a contradicition. At one point you say as of 10 hours of activity the risk factor increases again. Is that 10h for moderate, vigorous or overall activity?
And how does this relate to the studies you cite later, the ones that claim benefits up to 900 and more minutes (15 hrs +)?