Dr. Peter Attia's Weekly Workout Routine For Maximum Longevity
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- เผยแพร่เมื่อ 7 ธ.ค. 2021
- Dr. Peter Attia is a longevity lifespan and healthspan expert who shares his weekly workout routine that includes Zone 2 exercise, Vo2 max sprint interval training, and a high amount of strength training. He shared the Peter Attia Workout Routine on the Joe Rogan Podcast.
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Cardiovascular fitness: 3 hours a week in Zone 2 which is 4 - 45 minutes sessions in Zone 2 of upper end of low-intensity PLUS 1 session per week of VO2 Max training; Strength training: 4 sessions per week of 30 - 45 minutes each session which should include one of those sessions being a challenging yoga session.
Nine sessions a week would annoy my wife (guess I bought too much life insurance 😂). I could see sequential days of cardio/strength/ cardio/strength. But that means your off days are your level 2 days.
Much to high a volume for Joe Normie. The single most often used excuse for not exercising is "lack of time".
For great health and longevity, 1-2x per week of resistance that also works cardio (minimal rest time between exercises, using compound moves for maximal muscular and cardio stimulation) plus maybe a few 4 minute Tabata cardio sessions (if any cardio at all) and a bit of stretching in front of the TV at night. That is more than enough or Joe Normie isn't going to make the time to do it.
@@derekathomsonmaybe he's not trying to have the same lifespan/healthspan as Joe Normie
@@derekathomson you can do Strenght work or cardio Zone 5 after your zone 2 training. You still keep the effects but in less time.
Wrong. Joe Normie is an obese diabetic. Make time or die
Very well put. And I like your podcast on zone 2 training by the way. Plea keep explaining in a clear way !
Classical ballet training takes care of everything - strength, flexibility, stress relief, weight control - classes 3x weekly you’ll be gold. No age limit, adults CAN do this safely and get superior long term results.
Totally agree with this. I just will add that everyone’s needs to learn how to listen to our bodies and adjust the training as it goes accordingly
yeah thanks captain fuckwit glad you approve
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High intensity all the time is a recipe for disaster. Fitness is a marathon not a sprint. Progressive overload and patience is a thing
I know Peter’s work since I was a fun of the low carb community for a long while a while back and it changed my life for good. I have since moved on. But I still highly respect the community’s work from people like Peter. It has its place in certain circumstances. I will always remember his TED talk video with him crying for years back as a surgeon blaming at that time an obese patient for their estate and circumstances. As I said that video changed my life !
7:24 I totally agree with you. I've seen more progress doing less intensity more frequently. The high intensity all the time type workouts just burned me out and it took too long to recover.
Thank you very informative.♥️👏
Heard attia explain this on three different shows and this is the first time I actually understood what to do. Thanks
Good stuff Thank You!
As a 47 year old man with a recent hip replacement, I can tell you that over-training is a thing. I worked out a LOT, especially after lockdown here in NYC, and i can definitively say that it was stupid. I really need a gold program to help present and future me.
I did the same! I am 48 and I tend to over train over and over and then my back gives out and have to stop for a month to recover. I found it better to reduce the length of the workouts but increase the weight and also do 2-3 days cardio but get plenty of rest and plenty of sleep and if you feel tired it is better to skip or do some light training.
Check out optimal readiness for realistic and progressive programming
100% agree - In my experience, most people are working harder than what they should be but yet, they aren't getting the results they want. Some people feel offended when I recommend they start walking 2-3 times a week and progress from there.
Baby steps in building routine is better than going crazy at the start then burning out. I know from experience
Mmm my
I get the same reaction!😅 People want the gimmicky, ever changing, fashionable stuff. They undervalue and underestimate the power of the basic fundamental stuff.
That's the bastardised fitness industry for ya!🤷♀️
Is there anyway to test the effects of longevity exercise routine? How do I know what I'm doing what it's supposed to aside from physique and energy levels?
Walking is always doable
wow, thank you. good stuff. rare discovery of such precision, quality content, packed with detailed info.
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absolutely love this video and advice
Body weight workouts and running at 38 has done more for me than all the crazy hard routines I have done in the past
I listened to this podcast, good stuff. Attias podcast is pretty good too if you want to go into the medical minutia of things. His longevity work is really interesting. His statements in grip strength especially.
He says when he was younger he would tear a phone book in half with grip strength ha
Regarding his statement on grip strength, I’ve been lifting weights for 30 years and decided I would see how long I could hang from a bar knowing that Peter says you should be able to for 1 to 2 minutes. It was all I could do to hang on for 45 seconds. I guess it’s time I start working on my grip strength more.
Thank you, Dr. Attia never actually explained his recommended Strength weekly workout plan so this video answered the question I had after listening to the Rogan episode 👍🏻
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@@Fitness4longevity How can you do those step stair machines for that long(45 min)? those are super tough. after 15 min, at 12 speed, I'm wiped out... what are your favorite zone 2 exercises?
@@jeffc1736based on what he said in one of his own podcasts, peter isn't going for quite that long on the stairs and to make sure it is clear: those are his high intensity sessions. he does the stairs for about 30 minutes after his 45 minutes in zone 2. he goes from bike to stairs and the stairs effort is staggered between high and low intensity resting periods.
@@jeffc1736 basketball alone or treadmill
Taren - he must’ve been watching you’re channel - it’s what you’ve been advocating for years!!
Keep up the great vids 👍🏻
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great vid
The problem I see with way too many people these days is that people don't train accordingly. Most over train or want to train like professional athletes. Your programs have to be carefully planned if you're looking for longevity
I follow Peter Attia closely and I am a surgeon. He quit residency before finishing, if I understand correctly. He planned to become a surgical oncologist and was in the later years of his John’s Hopkins 7 year general surgery residency (which included finishing 2 years of cancer research at NIH) when he realized he just “couldn’t” see himself continuing that career path. I do not know him personally and this fascinates me for many reasons but I have never heard him explain the reasons why he quit.
Of course, you do not need to be board-certified (complete a residency and pass a board exam in that field/specialty) to practice in the US. You have to have a medical license, which “only” requires medical school and an official 1 year internship, in anything.
Sometimes I find it difficult to listen to my body in terms of when I should test or when I should train. As I spend a lot of time working at the computer and on my phone so I feel like I'm mentally drained a lot of the time but physically I SHOULD be fine to train.
Excellent video!
How do you spread out the zone 2 and strength workouts throughout the week?
Start with 180 heart beats per minute minus your age but also train at a point where you can have a conversation but don't want to.
I am not a scientist but started strength training at 14 mixed with about twenty years of martial arts, now all I do is strength training still compete in powerlifting competitions at the ripe old age of 70, just my intake.
You had me at bro Jogan
Great vid brother 🤙
I do my exercise two hours everyday 7 days a week to beat my type two diabetes. and it’s reversed mg diabetes for 3 years now because of diet and exercise intermittent fasting. Healthy diet Etc.
That's too much bro, you need at least one day or two day free of the week for your body to rest
Dude is legit
Ok. I am following the Barbell Prescription by Dr. Sullivan, three strength per week ala Starting Strength. I do wanna powerlift. But I also want to tri. Got a rower, assault bike, norditrack skiier, kettlebells, crossropes, rings. Too many things to try. Where can I find some good yoga please?
Fun to think about the "minimum effective dose" of exercise for being healthy as being about 7-9 hours, with plenty of strength and mobility included. Most people get a LOT less.
Basically, move your body at least 90min out of each day. Lift shit that is heavy relative to your ability, regularly. Don't fuel your body with sugar. Seems like we have the physical wired. If only we could get spiritual, mental and financial health boiled down so well.
@@rythmicwarrior can this be done with bodyweight exercises alone or resistance training? I hate weights. They just signal work, work, work ahead, do a push up, get back to reading...
@@ejw1234 BW exercises will take you a long way so long as you find ways to increase the difficulty of the exercises.
If you listen to some of his other discussions with experts, they actually recommend one hour for each zone 2 session. That's only hard from a time perspective, as exercising in zone 2 does not feel difficult. It is also better to just finish the zone 2 work with 5-10 minutes max of zone 5 each time. Three days a week is plenty for a good strength program and ideally mobility in regards to flexibility should be done multiple times each week. If you can budget 1.5 hours a session you can get this all in in a week. Just realize that the zone 2 will feel quite easy.
One Swedish study found that doing 1 set of 4 mins of all- out cardio 3x a week provided the same cardio effects of doing 4 sets of 4 mins of max effort (the 4x4 protocol) also 3x a week...so maybe doing 4 mins of zone 5 at the end of the 3 or 4 weekly zone 2 workouts may preclude the need for a separate zone 5 workout. The stability/balance/DNS workouts may need to be expanded to include for lacking mobility, agility and stretching components or whole sessions, too, a surprising hole in Peter's otherwise comprehensive program ( although to be fair, he does compare his re-posturing DNS program to Pilates). He will soon see the prime value and focused-need of programmatically sustaining flexibility as he gets older. ..
@@vvv0521 Can you let me know a couple of key words I can use to find that Swedish study? I do one or two stand-alone 4x4 sessions on my stationary bike twice per week. But I would prefer instead to do a 45-minute zone two ride and then tack on a single V02 max interval (4-5 minutes' duration) at the end. It sounds like that Swedish study might justify this. What do you think?
Just wondered what % of Zone 2 should we be hitting ??
So if I use the Karvonen calculator my Z2 that Peter Attia is talking about would be Z2 on the Karvonen calculator? 60%-70% HR intensity zone??
I would like to see the research supporting this regime.
I started this type of program 60 days ago. The question I have is how do you package this all together into an overall weekly plan? I was doing 4 x 60 minutes of strength training followed by 3 x 60 minutes of Zone 2 and 1 x 50 minute of Zone 5 or separating one day of strength and the Zone 5. Total 8 hours. Then I started getting the impression that the Zone 2/Zone 5 should not follow the strength training and it is better if strength and Zone 2/Zone 5 are done on separate days…. well that sounds like 60 minutes per day 8 days a week with no day off. What am I missing on packaging the strength with the Zone2/Zone5 along with rest days? A ten day cycle?
Recommend Man Flow Yoga - well constructed, highly organized yoga that is focused on purpose-driven yoga movement vs spirituality.
Can anyone recommend a good exercise bike don't need all the bells and whistles just something that reads watts and standard measurements. Thanks!
I can do 1 hr vo2 max watt bike ,core wk out ,then endurance watt bike 1hr my ftp is 189 ,,,then do 8 hrs dish washing (they have a sink,in the gymn lol no it’s my job) can’t believe I can do this at 55 yrs and I don’t feel crazy tired
what is zone 2?
What about the cardio aspect of the weight training sessions? If you are doing those kind of kettlebell clean and presses for 10 reps, your heartrate will be pretty high. So wouldn't that also be considered cardio?
yeah no shit Marc eijerkandbumsex
Yes it would. What ever you do to elevate your heart rate.
Who makes that jacket you’re wearing ??
I want the exact exercise spoon fed to me as a one size fits all magic pill.
Wonder what they mean by zone 2?
For the layman, what approximate speed setting would it be on a bike or treadmill for this low level cardio stuff.. Is this what is meant by "being able to run but also able to have a conversation" .. Type of speed? Thanks
If you have a power meter on a bike and know your ftp then it's the line of zone 2 and zone 3 of power. HR only is harder to judge but basically it's right at the top edge of your "forever pace".
just walk.
I had my lactate threshold tested at Duke University based on Dr Attia’s advice. My max hr is 184. I am 57. My lactate stays between 1.7-1.9 if I maintain my hr between 149-154. I do this 4 days a week for min of 60 minutes straight each time. My hr at 149-154 makes it challenging to have a conversation but I’m breathless talking. So if you walk or run or cycle do 4 days a week at a level that you are breathless but able to speak. However speaking at this level is uncomfortable and I’d prefer not talking. My walking mph is 4.5 mph to achieve this level. It’s not an enjoyable walk. It’s work. But easier on your knees.
3-4 mph
Walk*
The simpler the subject the longer the chat ?
The data says you will be changing your opinion in a couple of years. Human health research is notoriously hard to pin down to definite conclusions.
No, elimination of chronic stress is a keeper.
9 hours a week. Wow. It will be exercise to actually fit it all in. I end up defaulting to walking.
I have no idea what Zone 2 is or Lactate .
Weight training, shadow boxing and healthy eating keep me younger, sharp and lean at 66...
How do you know if you are keeping your lactate levels between two milimoles?
You count them
If you can speak during your run, or manage to only breathe through your nose, you’ll be pretty much there
yall see peter attia in that red suit????
What is my heart rate for low intensity/Zone 2 training? Or how do I even measure lactate? What wattage on a bike? (I'm 61, active and healthy.) Thanks.
Do you know your ftp? If so it's zone 2 and zone three of power.
@@izatt82 Thanks for the reply. I do not know what FTP means and searching that acronym hasn't given me the right answer. Spell it out for me if you don't mind.
@@DeansDesk functional threshold power.
@@izatt82 Did an FTP workout on a Peloton. Output was 128, which seems pretty bad but whatever. What do I do with that? Thanks for the time.
If you use the peloton and you did an FTP test then there should be a power zone bar at the bottom of your screen during your rides. If not, you can enable it in settings. The Zone 2 lactate training they are talking about is slightly different than zone 2 FTP which Peloton uses, so you if you are aiming for Zone 2 lactate then you should aim for high zone 2/low zone 3 on the Peloton.
4 strength training sessions a week!? I thought three times was max?
Interesting, but how could anybody train for a triathlon under this framework?
You could, of course, do zone 2 training in each triathlon activity. Attia's zone 2 is maniacally precise, which I find difficult because I'm unwilling to purchase lactate meters and other equipment. But I like to think that 45 minutes at an able-to-talk-but-don't-really-want-to pace in running, swimming, or biking would work roughly the same.
You don't. In other podcasts he goes into that. Generally a give n take of how hard you're willing to push your body for given hard endurance events/training.
And he's being specific directly to exercise related to longevity and not really thinking about getting shredded, or completing marathons etc
I think it's Joprah Brogan.
Atria was never a cardiac surgeon. A simple search would have confirmed this. Other than working out Attia also stresses the importance of diet which is left out in this video
So, you need to spend 9 hrs x 52 weeks = 468 hrs (that is 468/16=29.25 days) of your active life per year to get how many hours exactly in return?
He doesn’t really get into his resistance training ? Does he lift heavy ?
Now how do you do it if you work a 10-hour day and have a full-time family how many hours are going to get 4 hours of low intensity steady state cardio 4 hours of strength training and 1 hour of I intensity cardio per week and a full night's sleep but I still have to have time to cook and eat and get ready for work and commute to work and I want to spend time with my family oh and I'm sure he didn't go into it but you probably got to work some stretching in there too plus you need to do something for your mental health and spiritual health
Ration your time. Use a calendar to schedule your time.
For example, you obviously spent at least 10 minutes writing this comment, the correcting it.
You could have gone for a walk or done several sets of squats in that time, instead of bitching about your life.
I have very frustrating skin issues where if I get too warm or sweaty I get itchy... But I still find a way to exercise.
@@2k4nt bro, you're responding to a comment that is over a year old
What is confusing is the blended training modes, ie all those kettlebells you have stocked back there.
Doing KB snatch sets in EMOM…I feel definitely both cardio and strength training happening. If I do a 45 minute zone 2 row or bike, do I come back in later to the gym and do 3-5 heavy sets of deadlifts? And pull ups? And core? (which would be really hard to 4X week)… or maybe I should consider a 10 Day Week … so I can do my zone 2’s then strength on alternate days plus a rest day….wait that’s 12 days, oh what about my beloved kettlebell training…doh! It’s too confusing…
What do you recommend?
12 days is not so long that any particular skill sees a lot of detraining. Try it. I think a cyclist working mon-friday should have a 14 day cycle, with a single very long ride every other weekend. And then qualitative work on short rides any other day. If you race a crit on the "long weekend" do an endurance ride promptly after. A pro still shouldn't have a training load period longer than five days unless they race grand tours. It just makes you tired, not faster. Some World class weightlifters have ten day training cycles, because they find that a max lift takes basically that long to recover. They do their movement lighter, and cross train, for the other nine days, but one qualifier, for your life, you don't need more than three reps of any given lift - activate all six hundred muscles in all ranges of motion before you seek to do multiple reps of anything.
Training all depends on your current goals. Your workouts should change for in season training, off season training, and during the transitions as well as during the pre and post competition days. The ideal training routine should be scheduled out based on your fitness goals. i.e. if you have a competition or race in two months you would create a two month routine which would typically change every week as you get closer to the competition.
Diet must play a big part along with not smoking and reducing drinking ,,,I don’t want to live forever
HEY I COINED Bro Joegan!!!!
How about gardening - intense digging, lifting logs, stretching reaching up to prune or pick fruits, aerobic raking and chopping, quick detailed weeding for finger fitness, carrying back and forth two 3 gallon watering cans.
Perfect exercise. Full range of motion in just about every plane of movement. Plus resistance.
If you're looking to help, you've left out all the burbs people and city dwellers...They're going to New York gym or some wolf pack cross fitness/pilates/yoga mash up.
Sadly he does not see private clients anymore. Would be so cool to work with him, but alas.
Attia was never a cardiac surgeon
I think tarens right... and he's wrong. Peters research and strive is for longevity. Thus low intensity cardio (zone 2 using karvonen calculation) w a weekly burst of cardio and 45-60 minutes relatively intense strength training (not light weight high rep) ideal. Training for an event (running/bike race) requires 2-3 mths (short term) more frequent high intensity cardio/strength sessions. After event....rest for a week or so, then resume lower intensity (zone 2 training). Old cliche....life is a marathon not a sprint.
Collate all the data, seek information, do the research, it's all good stuff. End of the day every single person is different. You will need to be fully functioning at 80 to find out if works for you --- I'm kinda finding out right now.
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This is the same guy that has had knee and shoulder surgery already before the age of 50. He also changes his stance on diet every now and then and his weight keeps going + - 20 pounds all the time. Not sure if I would take "longevity" advice from him.
Agree
Plus his making money on his "method"
Does he EVER smile?
That's a good point. There's a study somewhere of nonagenarians and what they had in common was a mindset that downplayed the negative events in their lives and celebrated the positive.
1.Lift weights
2. Go for a walk and occasional hike
3. Get plenty of sleep
4. and most importantly eat unprocessed food and keep sugar to a miminum.
You will still die but hopefully you'll fall off the perch in your 90s while you still have your facilities.
He is a pediatric oncology surgeon
From a strength training perspective you can easily 'double' your strength in 3 -6 months with a one session per week 'super slow' training protocol just 5 exercises one set each total time 12 mins.
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What exercises ?
@@timmyschannel5 You can find them in the book 'Body by Science' by Doug McGuff & John Little. Basically, leg press, chest press, lat pulldowns, shoulder press, and tricep extension. Super slow means 10 sec count to raise the weight and 10 sec count to lower the weight and that's one rep. You're aiming for 8-10 reps per exercise one set each.
4:38 no he is not cmon
I miss “trainiacs.”
7 to 10 hours per week is a preposterous commitment to ask out of most people.
Wait - so this guy's groundbreaking secret way to get healthy is to workout 9 hours a week? So 2.5 hours 4 days a week?? Can we get some ideas on something more realistic for people with careers and families who can MAYBE get an hour 4 days a week??
No matter how high your respiratory fitness is if you are feeding the food born disease of the coronary arteries
I am 75. All I can say is: DEATH where is thy sting.
I like the subject but he was an oncologist surgeon not a cardiovascular surgeon.
Dide at 1:45 mark on the left turned into a marcupial a racoon maybe. Darn weird.🐼🐭🦊
Ugh. Can I just die a few years younger?
He needs to speak plainly instead of saying Zone 2 and crap like that.
Why aren't you calling us trainiacs anymore, super sad.
So not much then 😅
Want to live longer….dont get jabbed, and exercise
I agree
I am 75. All I can say is: DEATH where is thy sting.