EXERCISE FOR LONGEVITY

What's the best form of exercise for longevity and optimal body composition? 💪🔥

Many people come to me with resistance to fat loss and I often find that they are either overdoing HIIT training, scheduling in one or two higher intensity classes each day or jogging daily at a the same speed.

Both of these ,when overdone lead to higher levels of cortisol and inflammation which can lead to higher blood sugar levels and stubborn weight loss resistance.

Sometimes less is more, dialling things back a bit and mixing things up which also makes it more fun.

Unless you are new to exercise (in which case pretty much any form will get results), to change your body composition for the longer term, you need to stimulate muscle protein synthesis through sufficient protein intake and strength training.

Ideally consume 1g of protein per pound of TARGET bodyweight.

Combine this with resistance training (starting with bodyweight if needed) and some low level endurance work such as brisk walking or cycling for 30 minutes per day - preferably in a fasted state.

For longevity, you want a well rounded programme that includes a variety of components:

- Strength training a couple of times per week. 🏋️‍♂️

- Low level endurance daily (aim for 12000-15000 steps). 🚶🏻‍♀️

- Flexibility and mobility - yoga is great for this. 🧘‍♀️

- Occasional high intensity activity (e.g. sprint training/skipping). 🏃🏼‍♀️

- Rebounding (helps with blood flow and moving the lymphatic system to aid detoxification).

- Isometric work (which helps to develop strength to muscle mass ratio).

The best part I find about mixing it up like this apart from the longevity and body composition benefits is that it makes it fun!