As I continue to read “Outlive” by Peter Attia, I become more motivated to exercise by getting my heart rate up. According the Attia M.D.’s many years of research, he’s found that exercise, fitness, heart’s ability to uptake oxygen (VO2 max), and muscle strength including grip strength are leading factors in longevity.
Though I thought I was doing well to go on hikes and bike rides multiple times per week and I wear a step counter and average over 10k steps per day, this is not enough because I don’t challenge myself to get my heart rate up and strengthen my muscles… until about a year ago.
The things I’ve done which make me “feel” great and have improved my stamina in these areas include playing Ping Pong intensively 2 hours a week, and doing yoga 2-3 times per week.
I’m lucky that my yoga studio is one of those that includes fitness classes. I do a fantastic 45 minute per week class which includes the use of weights and bands. Our teacher uses the Tabata method which is 20 seconds of intense workout followed by 10 seconds of rest. This is a great method that can be used anywhere, anytime. YOU need to start exercising YOUR heart multiple times throughout every day and this is a great framework in which to do that.
Pick your interval training type: fast cycling, intermittent jog/walk, burpees, indoor jog in place, jumping jacks, jump rope, boxing, or your personal choice. Use the video (and there are others counting Tabata timing) to do your three times a day Tabata workout and find yourself feeling better because you are gradually increasing you VO2 max which means your heart is functioning more efficiently.
My fitness instructor challenges herself to, for example, 50 burpees a day! Don’t be afraid to sweat. The benefits are too numerous to name here. Just do it.
4-Minute Boflex Tabata workout (this is my personal go-to video which I repeat at least once a day):
.
Next, is a Tabata timer if you want to pick your own workout routine:
6 MINUTE FULL BODY WORKOUT
Do something great for your heart and cardiovascular system today! Get moving. Sweat!
.
One Seeker's Story 