Last week we discussed the importance of being able to develop strength so you can Play until you are 70.80.,90.and 100+!
Building a list of 10 exercises and athletic feats is key to challenging yourself to stay strong for a life you want to live.
This week we look at Part 2. Conditioning that lasts the test of time and challenges you to be tired and out of breath. This is something I have been talking about for a little while.
*150-300 minutes* per week of heart health conditioning. A fancy term for this is
-Zone 2 Conditioning-
Here at Rockstar Fitness with the Headliners and Rockstars over the past 2 months we have taken this to heart and hit the ground with full force.
Now it is time to take the future in mind and start to increase our capacity for heart health cardio and “step it up a notch”.
We started with
-20 minutes of walking 3-5 times per week
then
-30 minutes 3-5 times per week
Now we need to think about improving the benefit of Zone 2 conditioning or as I like to call it “Moderate Conditioning”, but with more intensity that
-Gets us out of breath
-Are challenged when talking to a friend as we walk as our walking speed or intensity has increased
-These challenge us to a new level of our own personal abilities.
Why is this important?
This is important cause as we age, we lose strength and we lose the ability to run, hike, or cycle with the same intensity. Now is the time to ramp up your “Moderate Conditioning” so when you are 70, 80.90 or 100+ you can
-Ride 2 miles on a Resistance Bike
-Climb 90 steps in 2 minutes
-Walk up steep hills
-Swim 1/4 mile in 10 minutes
Here at Rockstar Fitness we don’t have mountains or really steep hills, we have Resistance Bikes, slide boards, row machines and space to Run and Walk. These are some good Moderate Conditioning efforts we can all do to make the next 50 years active, strong, and Playable anytime we want!
Looking for a little more? Try this aggressive list of 10 strength and conditioning feats as we age:
1. Swim 1/2 mile in 20 minutes
2. Walk with a 30+ lb dumbbell in 1 hand for 1 minute
3. Draw back and fire a 50-lb compound bow
4. Do 5 Chin-ups
5. Climb 90 steps in 2 minutes
6. Farmer walks with 1/2 your body weight for 1 minute
7. Drive a race car. Get a lap time. Then continue to drive within 5-8% of that lap time each year.
8. Hike with a 20 lb backpack for 1 hour
9. Carry your luggage…without rolling it 🙂
10. Walk up a steep hill 5 times
Have a super day!
-Jake Cheney
Last week we discussed the importance of being able to develop strength so you can Play until you are 70.80.,90.and 100+!
Building a list of 10 exercises and athletic feats is key to challenging yourself to stay strong for a life you want to live.
This week we look at Part 2. Conditioning that lasts the test of time and challenges you to be tired and out of breath. This is something I have been talking about for a little while.
*150-300 minutes* per week of heart health conditioning. A fancy term for this is
-Zone 2 Conditioning-
Here at Rockstar Fitness with the Headliners and Rockstars over the past 2 months we have taken this to heart 🙂 and hit the ground with full force.
Now it is time to take the future in mind and start to increase our capacity for heart health cardio and “step it up a notch”.
We started with
-20 minutes of walking 3-5 times per week
then
-30 minutes 3-5 times per week
Now we need to think about improving the benefit of Zone 2 conditioning or as I like to call it “Moderate Conditioning”, but with more intensity that
-Gets us out of breath
-Are challenged when talking to a friend as we walk as our walking speed or intensity has increased
-These challenge us to a new level of our own personal abilities.
Why is this important?
This is important cause as we age, we lose strength and we lose the ability to run, hike, or cycle with the same intensity. Now is the time to ramp up your “Moderate Conditioning” so when you are 70, 80.90 or 100+ you can
-Ride 2 miles on a Resistance Bike
-Climb 90 steps in 2 minutes
-Walk up steep hills
-Swim 1/4 mile in 10 minutes
Here at Rockstar Fitness we don’t have mountains or really steep hills, we have Resistance Bikes, slide boards, row machines and space to Run and Walk. These are some good Moderate Conditioning efforts we can all do to make the next 50 years active, strong, and Playable anytime we want!
Looking for a little more? Try this aggressive list of 10 strength and conditioning feats as we age:
1. Swim 1/2 mile in 20 minutes
2. Walk with a 30+ lb dumbbell in 1 hand for 1 minute
3. Draw back and fire a 50-lb compound bow
4. Do 5 Chin-ups
5. Climb 90 steps in 2 minutes
6. Farmer walks with 1/2 your body weight for 1 minute
7. Drive a race car. Get a lap time. Then continue to drive within 5-8% of that lap time each year.
8. Hike with a 20 lb backpack for 1 hour
9. Carry your luggage…without rolling it 🙂
10. Walk up a steep hill 5 times
Have a super day!
-Jake Cheney
Rockstar Fitness, LLC.
References:
“Outlive. The Science & Art of Longevity.”
Peter Attia, MD. with Bill Gifford