I wanna live forever! (The Fountain of Youth Program: 3 Keys to Training for Longevity)
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- เผยแพร่เมื่อ 23 ก.ค. 2024
- What's the best way to use exercise in order to maximize our health and longevity? Both to add years to our life, as well as life to those years.
If you had to create a training philosophy that was based on the concept of chasing the "Fountain of Youth" then I think what we're going to discuss in today's video is about as close to that idea as you can come.
There are 3 key facets that this philosophy centers around. Today we do an in depth analysis of each one!
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TIMESTAMPS
0:00 Chasing the fountain of youth
2:13 The 3 keys of this philosophy
6:05 Key Facet 1
8:15 Key Facet 2
10:55 Key Facet 3
12:53 Final thoughts
#trainlikeanathlete #sprinting #fitness #enkirielitefitness #powerworkout #explosiveworkout #athlete #sprint #sprinter #running #runner #cardio #conditioning #workout #fitnesstips #workouttips #strengthandconditioning #naturalbodybuilding #naturalmuscle #naturalstrength #athletic #athletics #strengthtraining #strength #enkirielitefitness #longevity #longevitylifestyle - บันเทิง
Whats your favorite PED ?
Pin of shame lol.
Creatine.
I just drank a bang. AaaaAAAAaaa
@@hoop6988I second that.
Consistency of hard/smart work. 💪
"add years to our life and life to those years" what a great opening opening
Thanks man 🤝
1000% Gold!
That quote is worth a tattoo
An older guy at the gym asked me how many sets I had left on the olympic rings. I asked what exercise he was going to do, to check if he could work in (I was doing pushups). He said "muscle ups". I asked how old he was and said 63. Literally got mogged by a dude more than twice my age. Love to see guys like that who clearly have figured it out. Very inspirational!
I'm 42 and my running partner is 48. Last time we ran together, we did 8 miles. For me it was a personal best; for him it was a rest day.
That's definitely an impressive feat at 63!
If you can learn how to do the muscleup it would give you crazy work capacity. Test booster
@@RJ-is9ko i believe it. That guy looked strong as hell and ripped. Goals.
I love these stories and I love it when I see older people in awesome shape doing things beyond most fit/strong young people’s abilities. It’s crazy, the older you get the more you notice the gap between yourself and say your workmates or friends that don’t train. It’s actually shocking how unfit and unhealthy most people in their mid 30s are, and it just gets worse from there.
I’m 66 years old and lifting about 53 years so far, got started with my Brother and Dad. When our Dad’s cancer got bad at 88 he gave me his old barbells made in 1946, the same ones we started on. Their “standard” hole plates are now on my Spin-lock Dumbells. When he got his walker a few years back, he cracked me up by immediately running with it. The lady caregivers were horror stricken, but he made me laugh. You should have seen him smile. My Mom needed a stairway elevator chair because of her Parkinsons, but Dad didn’t use it even when the cancer hit his spine, he was not going to give up climbing stairs a couple times a day as his last training, he wanted to stay alive and be as able as possible to take care of our Mom. He finally departed at 90. He left it all on the field.
I do a routine very similar to what you describe, and it works extremely well. I keep a basketball, one or two kettlebells, and an adjustable club in my truck. This makes frequency and consistency easy, I stop to work out at trailheads, rivers, the ocean on my way home from work. With the basketball I get a lot of all-dimension explosiveness by trying to snag all my rebounds before they bounce. After 10 or 15 minutes my shot suffers from breathing so hard, and I stop to do Figure 8s, Round the Worlds, Halos, etc with the ball. Then it’s another 5 minutes of dribbling, shooting, rebounding, and I’m done. I often use the net that’s too small to let shots from inside fall through, because I get to jump up and knock the ball out of the net (I’m 5’7”).
At home I also use barbells, dumb-bells, pull-up bar, plate loaded cable rig, and a Strongman Log. In our basement we started with the clean and press (it was in the Olympics back then), and it's still my favorite lift. I use a Honda Civic tire on grass as a sled with a rope and plates.
Working the sprints in with the fast walking is a good way to go. I find that when I’m very busy and get away from anything intense like sprints, I de-train faster than I used to. When de-trained I start with less acceleration than when well trained, and go for just a few full extension forefoot strike steps in the middle of 20 or 30 steps. I count my full intensity steps, and add steps like adding reps to a barbell lift. After a few weeks my sprint's coming back.
Sprinting, basketball, Olympic lifts, overhead lifts, lunges and other one-legged lifts train balance. This is really important for staying alive.
I do a 1.4 mile farmers’ walk around our block with two kettlebells, weight varies. Sometimes I use a single kettlebell, it loads the opposite side's obliques. When it’s near dark in the winter I use more weight for a shorter distance and get back in sooner.
I love your topic and could write a lot about it but am probably already boring people.
Stay the course people, and enjoy the ride.
You’re on a great path, Alec.
“I ain’t as good as I once was, but I’m as good once as I ever was." - Toby Keith
Thank you for taking the time to write this. It was very insightful and I really enjoyed reading it.
It's also great to get advice and firsthand information from people who have walked farther down the path than I have!
Feel free to leave whatever comments you want man. Even if I don't write back, I'll read them and enjoy them.
Thank you for sharing!
My kids are 13 and 15 so its a lot more effort to hold them like that on the treadmill, but I will give it a shot.
Gotta start when they're babies & continue every day like Milo with his calf!
I carry my 2 year old lab. The squirming makes it so much harder.
This is basically what I do. Oly WL + bodybuilding in the gym, parkour + tricking for dynamicism, and I walk everywhere since I don't have a car. Good to know that I just need to keep on keeping on
Love this video brother. Agree with what you said. I’ve also found that focusing on strengthening the legs, back, hips, and core are the most important areas to focus on for long term health and fitness, while also doing cardiovascular work, some speed training, and including some flexibility work is a very balanced approach that can really help love a long, healthy, and high fit quality life. 💪
Glad you enjoyed the video man! Thanks for watching and thanks for the update on IG the other day. Sorry for being bad about responding, just swamped these days man. But it's always good to hear from you.
@@EnkiriElite No worries at all brother, you never need to apologize. I know how busy things can get, and it’s always great to catch up with you whenever we get the chance, no matter how briefly sometimes. Glad to hear things are good by you & very busy! 💪
"Years to life and life to those years" gonna have to steal that one from you
I'm so glad to have found this channel in my 20s.
I hope the ideas help you man
Same man. Dude gave me free years to my life.
My great-grandmother lived to 98, and she always said her secret to long life was walking. As far as I know, she would walk around town for hours every day, up until the day she passed.
Very unique concept and I’m sure it will get a lot of traction. Huge subset of the population that want to train like this
Thanks for the support dude 🤝
@@EnkiriElitecan you do a more detailed video on sprinting for lifters, in terms of programming etc? That would be gold
Interesting that I saw this today! I had thought about this question for myself, and came up with “run, ruck, strength, and flexibility.” Very similar! I like your idea of sprint instead of run.
Good stuff, Alec. At 42, I'm happy to be on track with lifting and long distance cardio. I think my grappling and striking covers the sprints too; it doesn't get much more violent than actual combat sports. Mobility is one category that I would probably promote to the same importance as the other three. I know you mentioned it as part of the minutia/details, but as someone who has had to dedicate months of my life to healing my joints, the importance of stuff like band work and stretching has become so much more important than it was a decade ago.
Love this breakdown
Thank you!
I remember asking something like this in your 40k Q&A. Thank you for expanding on this concept further
Thay was the question thst inspired me to deep dive into this topic over these last few months! It was a good question
There’s clearly an error in this video. Where does Joel Seedman’s rapid pulsing fit into all of this?
😂
Nightly unilateral rapid pulsing to help sleep
Science on longevity says bring up your max strength and your V02 max. Seems you got those covered! Love the choice of subject❤ keep em coming
This man is crazy Fit💪
Thanks man!
I just wanna add that while exercise and movement itself is good for neurological health, constantly learning more movements helps with brain plasticity too!
So keep switching it up within reason and explore everything your body is capable of too!
Cool thing about this channel is that it is actually about fitness. What other fitness influencer is training sprints?
Very nice video full of good ideas. This more chill style of videos really suits you i think. And that montage was sick!
Glad you enjoyed it man
I know you say there’s no research on the violent and powerful activity to neural activity relation, but in my neuroscience class at western university my prof showed a study he was working on which actually appeared to show similar conclusions to what you’ve said
Yooo if you're able to send me a copy or a link to that study that would be awesome! I'd be really keen to read it.
@@EnkiriElite nah dude I’m sorry it hasn’t been reviewed yet he just showed us for testing Material on the final. I keep up with his stuff though I’ll let you know when it drops
Great video Alec
Thank you!
Most excellent video!
thank you!
most excellent video, thanks man. what is that 45 hyper you are using? 0:45
It's the Nordic back extension 2.0 by the tib bar guy! I'll be showing it in mire videos in the near future, just haven't had the chance to use it too much yet. But so far I love it! Really solid back extension, and it transforms into a regressable nordic curl device that makes nordics feel awesome.
Yo Alec, i'm curious to hear your thoughts on wether the bent press deserves or not to be part of the big kings of movements, like the squat, lunge, sprinting, or deadlifting etc. ?
Fantastic video, bro!
Thank you sir!
Great video Alec how much did the smart simple fit interview cost him ?
"Add years to your life and life to those years"
What a quote
"I intend to live forever. So far so good."
- Steven Wright
That's my motto! 😂
I swear 10 years later I’m gonna come back to this channel and you’re still gonna be doing the most athletic shit even some 20 year olds aren’t doing.
I run a lot though. I think zone 2 running for what I’m doing is gonna be helpful. I’m in the army and training for special forces selection in September. Endurance and strength are the 2 biggest factors. Especially during team week where you’re lifting like 1000lb objects with you and your teammates with a 50+ pound ruck on your back as well.
Good luck man!!!
My city has hills. I guess I might look into those hill sprints.
Good idea. I have a small hill in my backyard and I train 2x per week running it.
@@brianbachmeier34 Indeed. Alec was onto something when he emphasize the importance of maintaining explosiveness. I haven't practiced being explosive since the time I did sports, and that wasn't a good idea.
This video dropped at the perfect time. I recently moved to a foreign country with a hectic job schedule. I only get around 3-4 hours of free time daily so I was struggling to figure what to do in gym and finally accepted that I can't make a lot of muscle so I'll focus on health and overall fitness.
Your video helped me know what to focus on and what all matters in the long run. Thank you.
Really underrated aspect of training imo and others with similar ideas are KneesOverToesGuy and The Bioneer. Great video!
Thank you!
Awesome!
Thanks man!
I havent sprinted in years as a 47yr old man but i have been working out since i was 20 . So what do you suggest that i do to slowly incorporate sprints?
Do you currently do any running?
Coath your baby is so cute
Hey Enkiri what is your opinion on rucking?
It's good
Thanks
What is your opinion about kettlebells, clubbs,maces and sandbags?
All fun stuff
Enkrik are you the strongest you been if not what your prime age strength and muscle mass
Today is the first day I’m doing squats with a working weight in 5 months. I had pretty bad tendonitis and it was interfering with my regular life; I would take the elevator instead of the stairs simply because my knees hurt while walking up stairs (yeah, I let it get to that point), despite having to walk one flight. I decided enough was enough, and I used your advice on curing tendonitis. I wasn’t sure how things would turn out about 8 weeks in, as things were still pretty iffy, but now I’m doing squats agin with no pain. Part of me believed I would never be pain free in my knees again, but I succeeded in a shorter time than I expected. Keep up the great videos Alec 👍
have you checked out Kneesovertoesguy also ? One of the best informations sources for knee rehab
Glad to hear you are getting back on track dude! Tendinopathy can become debilitating, but I don't think there's one that we aren't able to fx if we are willing to be consistent and diligent about it. Good luck as resume squatting again!
Kid loaded incline treadmill walk!
If that kid bulks, your fitness will go places!
What is that movement called at 0:09
weighted swings
How do you think sprinting compares to something like doing all out, maximum intensity intervals on the elliptical machine? Obviously not the same as sprinting, but the intent behind the movement is there when the intervals are at maximum resistance and maximum intensity. Just curious how you think these two compare.
I think the intent is a very important component of this equation! BUT (and I'm probably biased), for me, the utility of possessing the skill of sprinting is important enough to prioritize it over other similarly effective modalities.
sprinting also has a rotational component... and lets not forget its a loaded dynamic stretch
How old is your baby alec?
When you are hitting the kettle bell swings, what results are you looking for?
Sharpness, power, aggression. That's pretty much it.
Having suffered a tendon rupture in my mid 40's I would recommend anyone who wants to keep sprinting and jumping make sure to do isometrics/eccentrics to strengthen tendons. Also, I love the back jerk. Love to see someone doing them.
what type of isometrics/eccentrics ? (like what exercises for example)
@@user-us4mc7ej3c for Achilles you could do an isometric or eccentric calf raise. For patellar tendon something like an isometric on a leg extension machine. There is some interesting info out there from Keith Baar I think his name is. He has studied tendons and how to make them strong and rehab them from being damaged.
@@user-us4mc7ej3c for Achilles you can do isometric or eccentric calf raises. For patellar tendons you can do isometrics on a leg extension. Look up Keith Baar as he has studied tendons a bunch and has some good info on isometrics.
Hi, i have a question, when doing back extensions do you bend your legs or keep them straight and locked out, i have been dealing with knee pain when doing the latter with added weight?
Typically I keep them locked because the movement feels more natural that way. This puts a lot of strain on The distsl hamstring Tendons from the massive stretch so you need to break yourself in very slowly.
That said, if you are able to execute well with slightly bent knees and this alleviates the discomfort then that is also a viable way to do it. Changes the muscular emphasis slightly higher up, more towards the proximal region of the hamstrings.
Thank you very much!
Having watched your video and being as interested in maintaining youth into "old" age, I would have to stress over the importance of flexibility and tissue/joint/tendon stretching.
You talked about resistance training, explosive/forceful movement training (I would say jumping or something like boxing goes into here as well), and what eventually is described as cardio.
The 4th and perhaps even more important point is stretching and the ability to finely control and hold the movements of your body in every angle possible. It promotes vascularity, the lymphatic system, the digestive system, various healing processes throughout the body such as spine, joint and tendon, and the creation of new tissue. It helps with shock absorption, aids the various fluid movements of the body and the stimulation of skin and fascia.
Really, if you want to talk about longevity, the ground zero is a stretching protocol (and diet, but that's another talk altogether). No need to delve into yoga, which just like lifting, has turned into a slop industry.
How would you introduce someone to sprinting?
Slowly
Couldn't agree harder about the sprint/brain health connection.
Would be cool to see if there is any validity to the theory!
technicly there is.enough behind elastic.traiming and tendents and fascia figured out.by now.that we.now the dynamic stretch with.the rotational.aspect that sprinting.provides is.healthy
.. but mainstream sience.hasnt holisticly.looked.at it
.. its like.the oreo.cookie studie.for.leen mass.hyperresponders and ldl.. ignored but.there
Alec, you're very strong but also manage to stay lean consistently, what does your nutrition/diet look like?
It varies. Breakfast is usually eggs with high fiber toast, or oatmeal with protein.
Usually just snack midday on nuts, yogurt, cottage cheese, fruit, etc. Healthy-ish snack type things.
Dinner is either a meat with a carb and a veggie, or a pot of something like beef, beans, and veggies that gets eaten over rice.
Also been incorporating more meat free dinner options as I already lean pretty heavily on beans anyway.
@@EnkiriElitebased
What's your opinion on former athletes who have just let everything go for 10+ years. Would you recommend a base program cycle in the gym to "revive" the movement patterns?
Yes, and to rebuild strength and muscle as well. I would most likely just treat them like a novice trainee for a break in period of time until the rust got shaken off and they were back in good shape again.
If they find the possibility to live forever would you do it?
Probably not lol
whoa. what.. even if ud be healthy?
I'd take a few centuries, maybe even a millennium. But forever? Pretty sure after a while you'd just be bored lol
I look forward to seeing an athletic 70 plus year old Alec!
Let's hope! 🤝🤙
what i think its less about the exact 3 concepts u use for your gole. then the gole itselve.. longevty.. and u need to keep the body stimulated to yes fast and elastic movement... and long and enduring movements. and u need resistance overall. but things like modern fascial release methodes.. not the ones u see the most.. aka the bad just elastic brutal hard breaking. but nuonced and gentle things to break apart the calcifications in your body(hyarolonic acid and the likes rather than the unsustainably high force of a car smashing u).. working to maintain a proper position for the thigs u do(different postures effect how energy travles through the body. abd of corse also movement patterns)(some barefootwalkers get more and more closer woth their bones touching and all couse they dont do something(their posture aka if u look at feet and legs. the conection is more closer to touching over time.. till it touches and couses issues and smashes into pain).. i think there are many ways but we simply need bloodflow.), decalcification. movement and stimulation of several systems. heavy load. and all included.. i think there are many options depending on goles... some things can up to ancertain point be wnglected. and built up. then be neglected again and built up afterwards as well.. but u as example want your hybrid athleticism as well and yea. i belive it takes a while and it takes hard work... also. u should look into fascial release and into the ability to position your body in different positions in relatoon to activitys u do. and look at long term movement efficiency declines... but one should not worry to much and simply feal their body and conect back to it and work on the things u feal... u should have practises where u move and express stuff and feal stuff and then practises around that, couse obviousely u need to adress the issues that pop up without it.. i do ropeflow and if i see issues in my body.. i isolate em or do exercises that arent just isolation; but i also do other things and try to have a holistic aproche
and one needs to define health first and then look at what one needs to do to maintain it.. couse all of us are individuals, individual things move the needle more or less...and gym is one pretty efficient way
but also reconecting to fealing. or fascial release. or working on your bodys ability to move more efficient; many people are stiff and unable to rotate, twist and bend. and i think bioneers video hit it best... its his chanel video: the pillars of fittnes; what i take from your chanel, are some neer ideas to develope certakn aspects effectively.. thanks a ton.. but as example. i also think primal movement has a nice aproche. and bioneer. and also mark bell and also elastoboy. .. we all try different things. but i like anthony manuells belive...we need to start and get after it. and over time we need to face reality and we should look beyond just one thing or ability and start to work on a bigger picture;anf of corse we neer to learn to become more adoptable and then over time as we and the enviroment changes, we also.need to go with it and change with it.. we shouldnt simply acept decline but get active and start to do something
but enkiri, good luck into the future and thanks for your insite... to many people focus to much on movement eficiency and forget i be strong and capable first and let the other be part of their expression: like a dancer they try to move more efficient. and we can learn from it, but i think it needs a blend: without efficiency, we will lack and without a capable.body we will also lack
My max on frontsqut is 120kg (264lbs) after 8 years of training...i am 30 years old, working as a stone mason...would you say 405 is doable for me at all?
Never say never man! Really comes down to how much weight/muscle you've already gained and how on point your programming has been. If there is still low hanging fruit to pluck due to lack of consistency, suboptimal programming, etc then there is no reason why you could not get there eventually
@@EnkiriElitethanks man...its weird, my deadlift reached 405 years ago, my bench is almost catching up my squat but squat just isnt in my card i guess haha
@watsonkusdeadlift always shoots way up at first. Typically it then stagnates and the squat grts a chance to catch up a little bit. That's why more mature lifters often have less of a gap between the two.
Doesn't go this wat for everybody as some people are better built for pulling in general and some people are simply not built well for squatting.
But again, never say never. There's always something you can optimize or some change you can try to make to Kickstart that front squat progress. If you've been stagnant, Just try something different!
Would you ever tryout Bryan Johnson's protocol for longevity
I'll have to look into it
For sure taking care of your body is one of the best thing you can do to make most of out of this world. However there is one truth which you cannot change which is death, so do not forget to prepare for the eternal life as well which is much more important.
How high is the roof that you jump off in your videos
9 or 10 feet
Any butt wink prevention solutions?
A temporary solution is to raise your heels when squatting. Permanent solutions would be improving ankle mobility and learning how to externally rotate your hips when at the bottom of the squat.
My uncle could do back flips until his 50s, and I remember being told, "Just wait until your 20s, 30s, 40s; you're going to regret it." However, my uncle was living proof that as long as you keep up with it, you can keep doing it. It tends to get harder to maintain as you get older, but it's not impossible.
we can't hack or cheat on hard work
no magic bullets 💯
Training is important for longevity, but you must also put just as much consideration into nutrition and quality human relationships.
Yes, certainly. As stated in the video, this video was solely discussing the training part of the equation.
Spastics such as me really benefit as most of us suffer from a progressive function decline beginning in our 40s. Time & again, spastics fall apart due to a sedentary lifestyle, fattening diets to the point fat is in the muscle tissue, loosing muscle ... I will never physically be the strongman I wish I could be barring a miracle; I can tell you that I have strength & mobility in my 30s I lacked a decade ago, walking on a cane at 300 pounds oe above. *All* the medical literature shows _weightlifting is as close to the fountain of youth we'll ever get._
Collab with Bryan Johnson soon? Time to add this to blueprint
Bro went from how to raise your squat to how to raise your life expectancy
Don't break your back! Don't ruin your joints. Less is more. Don't sacrifice your long-term health for temporary fitness. No you can't be an athelete forever!
Bet
Ah, the longevity bait, lol.
I like to think this is a philosophy I have slowly gravitated towards and evolved into, rather than some attention tactic I'm trying to dupe people into buying for personal gain.
Guns measurement?
I can't remember. 15.5 I think, maybe 16
Meh
Very insightful