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Combats aging, prevents sarcopenia, and reduces mortality risk. Strength training 3x/week, cardio, flexibility, and balance exercises are essential.
Strength training could cut your risk of all-cause mortality by up to 46% among older adults, proving that it’s never too late to benefit from exercise.
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We've designed an example weekly training schedule for you.
While it might seem intense for some, we recommend starting with 2-3 workouts per week to allow your body time to adapt.
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1. Assess your health first. Described by Dr. Peter Attia as “perhaps the single most powerful marker for longevity". Log your VO₂ max scores and see how you rank among other members.
2. Track progress using wearable devices.
3. Adapt intensity and rest based on your fitness levels.
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See how you measure up against your peers and find motivation to achieve your peak physical performance.
HOW IT WORKS:
1. Create an account: Join the leaderboard by signing up. You'll gain access to the challenge through your dashboard.
2. Log your VO2Max scores: Get it through your fitness devices, test or manual entry.
3. Climb the Ranks: Improve your VO2 Max through consistent training and see how you stack up against others in the community again.
This is quick start to improve your physical activity.
Find a comprehensive exercise protocol with key scientific insights, a detailed exercise plan, and personalized guidance to enhance your fitness levels.
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