Cardio for Longevity and Injury Prevention

Right now, nothing because my calories are so low. Well, I probably will today. I was really busy last few days recording tons of content for Cerebro subscription, but today I think I'm going to, but it'll be minimal. It'll be, I'll go for a walk and I may get on, I have an elliptical at home. I'll probably get on that or I'll get on my assault runner and put a movie on and I'll just, I'll just kick back and I'll, maybe I'll study a little bit while I do my cardio. I'll read one of my books, something like that. So, but when I'm not dieting this hard, then mine is always going to be based on my metrics. So like my resting heart rate is like 47, 48 right now. So I could slog along and keep doing more just standard aerobic work, but like, what's the point? Like I'm already at a really good heart rate, HRV, blood pressure. So I'll probably opt to do a little bit more hit work or a little bit more anaerobic work because the most important thing is going to be the aerobic. Like that is a fundamental truth. Everybody needs good aerobic capacity if they care about anti-aging longevity and also not just not just living to an old age, but actually living to an old age. Those are two different things, but it's like living when you're older or just waiting to die when you're older, which one, which is your choice. So it's like aerobic work is the one that's going to keep your heart healthy. It's going to keep your cardiovascular system healthy. It's going to keep your brain healthy. It's going to keep your IQ up because aerobics increase BDNF and increase brain plasticity. It's going to keep your kid. It's going to keep everything healthier. Now, there is a point where, all right, you've kind of maximized that aerobic. So what's the next step? Well, you have the anaerobic side too. Now, is it that important to have good anaerobic capacity? That can be debatable. I would say it is because as you get older too, you start to have sarcopenia muscle wasting. And what is the number one killer of the elderly? Falling, right? Yeah, falling. So it's like weightlifting can be very protective against that because the stronger you are, the more you can fight against gravity. You're not likely to fall. But you also have to realize that sometimes you fall because you stepped off a curb and you misstepped. Well, that is going to be a movement that is much faster than what you're going to get out of weights. So how can I get around that? Well, I can do plyometric stuff like jump ropes, ankle hops, small box jumps. I can go jog. I can do some type of weight-bearing dynamic movement like walking lunges, stationary lunges, just stuff where I'm actually having to decelerate quickly against the ground, which is something you're not going to get from weights unless you're doing Olympic weightlifting, which I highly recommend for older people to not, not full lifts, but doing like clean pull, snatch, pull, push, press things that are easy to learn and easy to implement that aren't that are technical, but not so technical that it's not outside of people's grasp. But that's a really good scalable way to learn how to beef up reactive force, deceleration strength, eccentric strength, especially at high speed. So that if you, if you're the, if you're older, like, let's say, I mean, again, I'm, I'm thinking I'm almost 47. So I have to think about where I'm going to be at 65, 75, 85. And so let's say I take up tennis at 75. I don't want to be going for a ball and misstep, fall down, break my hip and die in the hospital. So weight training is going to be helpful to prevent that, but it's not going to be complete to help that. There are other things we could add to that of being able to step out and stop my body weight and being able to change direction and not fall down. So cardio doesn't have to be just about your cardiovascular system. It doesn't have to be about speed. It can also be about longevity, anti-aging and, and preventing accidents when you get older. So it sounds like, again, you want to kind of build that good base, but then from there, you know, you can start to incorporate maybe some like kind of higher intensity type stuff. Once you kind of get that good base of cardio in. Yeah. And the higher intensity stuff could be all that. The thing, the nice thing about the anaerobic stuff, you have a, you have a lot more selection of what you can do. Like aerobic stuff is just standard repetitive cyclic stuff Like running is a cyclic movement Cycling is cyclic elliptical is cyclic upper body ergometer everything is a cyclic motion all concentric cyclic motions when you look at anaerobic now we can be we can have a lot of fun because we can hop side to side we can use a slide board we can jump on and off a small box we can jump rope we can do we can go to the park and do like amateur parkour and just but just try to be safe like jumping and running and you know tumbling and that you have a lot more options when it comes to anaerobic stuff. And so it can be a lot more fun for people, but to me, it's never going to be as important as building that aerobic base. And we, we, we know this, this is like, this is not negotiable. It's not debatable. You, you realistically, if you don't want to have a stroke or a heart attack, you don't want to have dementia. You need to do at least a minimal, minimal effective dose of aerobic work every weight. So for you, I mean, obviously, you know, right now you're, you know, dieting on low calories, so you're not doing this, but outside of this, do you still, even though you're resting heart rates, you know, you said like 47, 48, are you still doing a little bit of aerobic base just to kind of keep that or can you can, okay. A hundred percent. But like what I'll probably do is something that's kind of mixed, right? Because the thing with the anaerobic it's because it's high intensity, you don't, you can't do a ton of it. You can do a ton of aerobic work. And if you stay, if you play by the rules, it's not like you have to recover from that. Like no one has to recover from zone one, zone two training, right? Unless you just, you do 10 hours of it, but no one's going to do that unless you're trying to do tour de France, but, or you're an ultra marathoner, but with the anaerobic stuff, it is higher, higher intensity. You can't do a ton of it. So for me, what would be a nice thing is if I went for a walk, like we live in a really nice, quiet area north of Brisbane. I can I've got a 10 minute walk down to the beach and that walk is up a big hill so I can have I can get my heart rate up there. And then I can walk all the way around the beach and there's tons of picnic tables and places to go as basketball courts. I could take my basketball and just I could walk or slow jog at the basketball court, shoot some hoops. I could go and I could jump run like jog and jump onto a bench and jump off of it. You know, there's all kinds of stuff I could do where I could be doing an aerobic session, but throw in some plyometrics, throw in some push ups, throw in some pull ups, just easy, basic stuff to turn it into more of an anaerobic. Yeah, for me, it's like I'll do a couple days of like kind of that more basic kind of like bike, you know, 45 minutes-ish. And then I play hockey once a week, and I kind of count that as my anaerobic, higher intensity type training. It's fun, right? It's a little bit different. So, yeah. Just have fun with it. Yeah. I'm glad you said hockey because I just, I've got, I was a rollerblader back in the 90s, man. Aggressive, aggressive skater. So, a few years ago, I bought some aggressive skates because I have a skate park down the road. And I went over there and I went, wow, this doesn't feel the same when I fall down anymore. So I think this kind of sucks. So I went and bought some cruisers that actually they're taller wheels. So they're faster. They're for city going. So I might, I might actually get on my skates and go out for a nice skate today. That'd be actually be good. Dude, I actually play. So I actually play roller hockey. And so, so I use the roller blaze for that. And yeah, it's, it's fun to, that's a good way to do some cardio. I think go out and hit the blaze. I think that's especially if it's nice out there, which for you guys, it's the summer now. So 100 percent. I tell this to clients, especially women who want to grow booties. Like if you if you go on Google and you image search hockey, but you're going to get all these pictures of professional hockey guys in jeans with these massive asses. I'm telling you, fuck the hip thrust, man. Go get yourself some rollerblades and do that as your cardio and your ass will be fucking enormous. and you'll be able to train the hips in a way that most people need is a bit more abduction and a bit more external rotation. And you can link that up with something that's fun and just go cruise up and down the street on your rollerblades. I do find that, you know, like if I play like a few more games than normal, like my upper like glutes, man, will just be fricking sore as hell from, from, from doing that. And it's kind of funny, this is just off topic, but for me, I've always had like bigger, like outside of my quads versus like, And it kind of makes sense now that you're saying that in terms of how you skate and stuff like that. So muscle grows based on stress lines. So where you apply stress as it's going from joint to joint is where you're going to have a lot of the opportunity to grow to grow that muscle. So if you if you look at guys who skate a lot, you're going to see really big vastus lateralis because that's basically pulling, helping to connect your hip to your knee. And when you skate out and you go into like a 45, more like a 45 degree abduction and then externally rotate, that muscle is in a really good line to now create that tension. So you get a ton of tension through that outside sweep. Yeah super interesting stuff