Now here’s a great topic! Ironically, it’s one which applies less to our TLA community than it does to the general population. Nonetheless, let’s explore with equal parts curiosity and reason. This will be a rambling conversation with the goal of neither informing nor convincing you…it’s simply intended to be food for thought.
Depending on your historical perspective or favorite expert, significant negative changes occurred within the American population in the mid-20th century with regard to body composition, chronic disease, and work capacity. Much of this is attributed to processed food consumption and sedentary habits/societal roles. Regardless, on average, we have a genpop that is struggling.
As we dive into this subject, my thinking is that we open-mindedly consider how we can make our fitness for life process better – and – how we can encourage more of our collective communities to join us in the performance longevity quest. The first part is relatively simple but the second one has always been challenging.
There’s the idea of just moving more…and building from there. That’s always the place to start for beginners and returnees to the physical culture scene. Anything is better than nothing…but can we answer the question “What is ideal?” This leads to thinking about what (type of training), how much, and for whom. No completely precise recipe exists because of individual (genetic and dynamic) differences but a general, species-wide (for Homo sapiens) approach can enter our discussion.
Health relates to longevity more than fitness…but you have to be fit enough to remain optimally (not just adequately) functional as the journey progresses. And while health and fitness are in many ways distinctly separate entities, they are integrally connected. This is especially true in relation to maturation as the lifespan progresses.
The longest living people are generally highly active, excluding a few outliers with off-the-chart genetic gifts. Or at least they are/were for most of their lives. To a small extent, the active person can bank capacity and functionality…but this is relatively short-lived once the movement habits decline. We hear all the time how community involvement, relationships, sensible eating habits, reasonable sleep, and other things contribute to long and contented lives. But, and this is a big butt (like a Lifetime Athlete glute), movement is critical.
At TLA, we define movement as everything we do that is not stationary. Then we break it down into general daily activity (GDA) such as chores, etc. and exercise (conditioning targeting a fitness capacity). Finally, we turn exercise into training, making it more purpose-driven and results-oriented. We try to move a lot every day in the general sense with those daily activities, but we also perform specific training to achieve our best outcomes in both sport and life. This, of course, is what we call The Athletic Avenue into Wellness.
But in the long game of LIFE, the highest performers are athletic. These are the people who play with their great grand-children, live independently, and continue to participate in passion pursuits like gardening, fishing, golf, etc. In the most profound examples, we are probably seeing the truly genetically gifted but…these highly capable properties can be trained. We’re now witnessing a new generation which emphasizes training and values performance capacity to a high degree. This is mainly a hybrid of young Boomers and older Gen-Xers but it also includes many forward-thinking Millennials. These are people who are determined to age athletically.
Consequently, that’s you and I. We’ve already taken up the proverbial torch. So now we’re back to pondering how Training for LIFE can be done better as well as how we can create welcoming inroads for others to join us. That’s how we can make America fit again. I’m going to pose a few questions and provide some answers. This isn’t meant to be completely comprehensive in terms of breadth or depth. I’m just excitedly jamming on some key points.
Should we emphasize resistance training? I believe so. We are inundated with information about the value of muscle and strength. Performance and mechanical function. Health and metabolic benefits. Resistance training certainly involves lifting weights in the traditional sense, but it also includes bodyweight, machine, elastic, and hydrodynamic applications. Holding positions isometrically. Carrying (relatively) heavy objects. Utilizing progressive overload as well as maintenance principles. There is a robust quality that can only come from resistance training.
Weightlifting and powerlifting are sports. Weightlifting (when written or thought of as one word) employs explosive power in the Olympic lifts (snatch, clean and jerk) and their derivatives. Powerlifting tests absolute 1-RM strength in the squat, bench press, and deadlift. Both of these sports are judged for technique in competition and scored objectively in terms of weight lifted in bodyweight class.
Bodybuilding is also a competitive sport but it is all about physique aesthetics. It’s focused on muscular hypertrophy and judged relatively subjectively on mass, symmetry, posing, etc. But, like all iron sports, it’s also exercise. In fact, those 3 iron sports historically formed the foundation of modern strength and conditioning programs. That’s still true today but we’re seeing more scientific evolution toward sport-specific and functional training.
Power, strength, and muscle development are incredibly important. But they aren’t the only thing. Elite competitive lifters and bodybuilders don’t necessarily shine in the longevity arena. And if being hyperjacked was the epitome of athleticism, you’d see mass monsters winning at every sport. So when we think about resistance training, and its outcomes, there exists a bell-shaped curve just like in most of biology. Having less strength and muscle than is necessary is not a good thing. But in the reality of finite time, investing the entirety of our training effort in resistance work may not be prudent if all-around athletic performance, and optimized longevity, is our focus.
How much cardio is enough? Depends on who you ask. But since you’re reading you’re sort of asking me. So I’m forced to provide a response. Will you accept “It depends?” I didn’t think so. I’ve spent much of my life studying protocols and systems which have attempted to depict the minimum effective dosage for aerobic exercise, or cardiorespiratory fitness. I’m familiar with all the various guidelines and recommendations we have available. You’ll see studies which analyze the training programs of elite endurance athletes. You’ll hear thought leaders saying you’ve gotta have a VO2max of xyz in order to live independently. We have to consider age, training preferences, sports goals, and body type of the athlete as we look for the resilience that cardio provides.
I like to think of the cardio conundrum as being more about ability/capacity than training habit. In other words, it matters less which road you take…as long as you get to Rome. We can look at two related categories: aerobic base (the Zone 2 endurance foundation) and aerobic power (Zone 4 maximal oxygen uptake). The aerobic base is built primarily with steady-state multimodal (although this is sports-specific in the single-sport athlete) exercise and VO2max is mostly targeted with interval training. We need to have decent endurance, or fatigue resistance, for daily life and recreation. And we also require enough aerobic power to perform well in situations where that is indicated.
All that stated, getting 2-3 hours each week of easy aerobic exercise (any mode or combo that works for the individual) seems to represent a health threshold. Those focused on performance in endurance sports can and should do 2-5x this amount. Here’s what’s important. You should be able to go through your usual activities, work tasks, hobbies, etc., day in and day out, feeling relatively energized and not exhausted. As long as sleep, recovery, nutrition, and program design are on point. If you’re chronically tired, you either need better recovery or more aerobic training. Try the resting side first, and if freshness isn’t optimal, gradually do more Z2 cardio until you’re where you want and need to be.
When it comes to interval training, here’s what I’ve seen over 40+ years in the human performance industry. You need to do some form of interval training, on a somewhat regular basis, for most of the year. But it doesn’t always have to be the textbook 4-6 reps of 3-8 minutes @ Zone 4 with equal active rest breaks. Especially if you play sports (of course you do) or do a mix of high intensity circuitry in your sessions. The blended workouts which we use at TLA, as well as our Annual Training Plan (ATP) feature an often very significant crossover effect in the conditioning realm. Can you sustain powerful output for 5-10 minutes when you need or want to? If not, more intervals may need to be on the menu.
What’s a better or more comprehensive definition of endurance? I like to take it way beyond just aerobic exercise alone. Sure, we want cardiorespiratory fitness and muscular fatigue resistance. But I like the concept of all-day durability. This is, in my opinion, the ultimate expression of endurance. We want to be enduring creatures who stand the test of time. This is one of the reasons why I endorse comprehensive training. Doing only one form of exercise usually results in less than stellar performance across the board.
Over the years, I think a lot of people have gotten pissed off at me for making that statement. So I’ll try to explain it. I’m all for single-sport excellence. I’ve been there (or tried to be) and I bet you have too. Nobody should tell you not to do what you love, and to do a hell of a lot of it if that’s your calling. I’ve always just appreciated the evidence-based observations of physiologic bias. If you do only one thing at high volumes over long periods of time, your body tends to get very good at that one thing. It makes adaptations to specialize. But it also tends to sacrifice other capacities if they are neglected for long enough. Elite ultramarathoners with a 2-inch vertical jump (atrophy of fast-twitch fibers and loss of elastic properties). Competitive powerlifters with very limited rotational mobility (compressed, sagittal plane dominance). Super-flexible yogis who are surprisingly weak (unstable joints and poor motor unit recruitment). So don’t shoot the messenger. Getting back to endurance, just mix up your mashup so you can handle whatever life throws at you. And we all know LIFE tends to be a feces-throwing monkey at times.
What about movement competency? We definitely need strength, endurance, and mobility. Absolutely. But I like to take it a step further and look at agility. This speaks to versatility in the athlete and it is the territory of the MOVEMENTSMITH. That’s someone who owns every position and who has mastery of motion in every direction. Not as easy as it sounds and perfection is probably unattainable for most. However, working at movement competency is critical for performance and life function. When we combine mobility and stability with reactivity and fluidity, we turn movement into a graceful, poetic art form. It’s easier on the body (less wear and tear and more effective motion) and it’s quite pleasant for the onlooker to observe. We all know this instinctively. When you see someone moving beautifully you appreciate it. And you emulate them.
In this sense, what matters is not just what you do, but how you do it. It is the technique or execution of movement. The form police have to be a little cautious here. We’re looking for good general movement qualities, but there must always be room for self-organization. There are structural and motor control differences in all of us. We need to put our personal signatures on movement. But we need to make that ideal for our organisms. That’s why I’m careful when I’m analyzing movement with clients. There are reasons why a person moves a certain way. Sometimes that’s correctable and we can progress them towards a traditional pattern. Other times we need to adjust the movement because the person’s traits are unmodifiable.
What is unique about being powerful? It’s where much of sport and life happens. To be able to move explosively, combining your strength and agility, is awesome. And to bring in your endurance by doing it repeatedly, well that’s saucy. But power is not just sexy, it’s really important. Athletic people are powerful. We need to have that foundation of the Big 3 (strength, endurance, agility) – at least at baseline levels – in order to express power. Being powerful boosts self-confidence. You know you can do/handle most things. Athletics and physical work abound with opportunities and mandates for power. When we develop and maintain our power, we sit on the sidelines less (or not at all). Push a sled. Throw a medicine ball. Stay in it to win it.
Why is speed critical? Because it is the single greatest expression of youthful vitality in the athletic arena. Moving at high to maximum velocity is amazing. It enhances timing, coordination, and musculoskeletal integrity. Being fast is a big part of being successful, both in sport and emergency situations. Why not train for this capacity? Trying not to let The Reaper start winning, by allowing yourself to become old and slow (until you really are quite old but still not that slow) is a worthy endeavor indeed.
Speed is the icing on the old fitness cake. It’s the pinnacle. It’s the epitome of the comprehensive training process. But we need to have baseline levels of all the other capacities before we can really invest in speed. Training must be scaled and progressed appropriately. This can and should be done. It’s been said that we must “earn the right to train fast.” This is why we have a Speed course in The Lifetime Athlete App and our Training Tribe uses a Speed Block during July and August.
Being able to manage force and velocity, both within our bodies and using implements, is a natural human characteristic. If you are a regular listener on The Lifetime Athlete Podcast (first…thank you for that) you know I’ve recently been talking about how thrilled I am to see many of the health and longevity thought leaders extolling the virtues of sprinting, jumping, landing, and throwing, etc. It’s as though they’ve finally heard what you and I have been saying for decades.
In fact, I’ve never met an athlete in any sport who said “I’d like to be slower.” They have either said “I wouldn’t mind being a little faster” or “I’m sure glad I’m faster than everyone else.” We’re mainly talking about sprint speed here but total speed certainly also includes quickness in multi-directional movements of all types.
However, I have met (and worked with) a lot of fitness enthusiasts who said “I don’t care about being fast. I just want to turtle along and I’m fine with that.” This was true until they tried some safe speed work and tasted some of its many delicious bennies (improved body composition, better metabolic regulation, enhanced hormone balance) and found themselves looking and feeling better in the process. They liked being faster, became true believers in speed training and in some cases took on speed-evangelist (in the aging recreational genpop) roles. Speed actually has an uplifting effect on one’s self-image.
It feels like we did a decent job of talking about how to get really fit. We can use these concepts to enhance our own journeys…of course. But can we continue to build an inclusive community with a low barrier to entry? I see this as a perfect opportunity for pull versus push methodology. Being drawn toward a positive instead of trying to avoid a negative.
If we apply pull methodology to others and help them to get on board this longevity/performance train, good things can happen. The language we use with others, and with ourselves, needs to be welcoming, encouraging, and without judgment. Messaging that says “You really need to lose weight and get in shape” has never been shown to have a profound impact. However, I envision a conversation between YOU (a Lifetime Athlete) and someone you care about who isn’t quite on that train we were talking about earlier. Let’s call the other person a Potential Future Lifetime Athlete (PFLA). The dialogue might go something like this:
PFLA: “I feel horrible and I know I’ve got to get going with some kind of program, but I honestly have absolutely no clue where to begin. I’m not sure exercise is for me, nothing’s ever worked, and I have zero motivation.”
YOU: “I understand and respect that. Would you like to join me for a short walk around the block?”
So, PFLA feels no pressure and joins you for a stroll. This happens multiple times. Then she begins doing them on her own as well, and going a bit further. It’s unstructured but it is also not constraining. You don’t offer any suggestions or evaluative comments. Momentum is building.
PFLA: “Hey, I know you work out regularly. I was thinking about getting a few simple items I could use in my garage. Any chance you could give me some advice or guidance?”
YOU: “Sure. Resistance training is probably the biggest bang for your workout buck and a few dumbbells and bands are a great investment. I’ll send you a link for a little shopping list. Then, when you get your gear, I’ll show you a couple exercises. If you like, I’ll join you a few times a week to work out a little after our walk.”
That goes on, with a bit of hit and miss, for several weeks. At this point, PFLA is starting to feel more energy and confidence. The training bug has bitten, but not too aggressively yet. You’re just as happy to have a training partner as she is grateful for your mentorship. One day, you up the ante a bit…
YOU: “A few of us are going to the park to play a little pickleball. I think you know Sandy and Theresa. We need a 4th player for doubles. Would you like to join us?”
PFLA: “Oh, I don’t know. I’ve never played pickleball before. What if I’m terrible? Will they hate me?”
YOU: “We’ll have a blast. It’s low key and fun but also a great workout. The time flies by and you barely notice.”
The pickleball outing goes well. PFLA has a good time. She discovers some hand-eye coordination and strategic talent she didn’t know was there. Everyone was nice to her. Now the weekly park outing is a regular thing. But PFLA notices she gets tired and has to take breaks more than the others.
PFLA: “It seems like I get winded a little too quickly. What’s the solution?”
YOU: “Well, your strength training has been going great. Maybe we work on aerobic fitness by extending some of our walks, trying a weight vest, and doing a few intervals. You can make this as official or casual as you like, but a few weeks will make a difference.”
She does and it does. Things stay fairly consistent through the summer and into the fall. Now, PFLA notices that covering the court effectively is something that you do, and she would like to do that better as well. Also, the pickleball group is moving inside for the winter and meeting at the local gym.
YOU: “Have you thought about joining the gym?”
PFLA: “Not sure that’s my place. I always thought it was for people like you (inferring fit, fashionable…the Kool Kidds Club).
YOU: “Oh, you’ll be surprised. Everyone is nice and they are just like you and I. We’re all just trying to be the best version of ourselves.”
PFLA: “OK, I’ll get a trial membership but if it doesn’t feel right I’m quitting.”
YOU: “Fair enough.”
This works out very well. PFLA knows you and her pickleball friends so she feels reasonably comfortable. She quickly finds that there are lots of additional training (and play) opportunities at the facility. She’s already lost fat, gained muscle and is moving/feeling better than she has in years. She works with a trainer and also signs up for some group fitness classes. All this helps with agility, power, and speed, on the pickleball court and everywhere else in life. PFLA can now drop the “P” and the “F.” She has become a Lifetime Athlete.
As you know, that was just a hypothetical. There are as many versions of that story as we can think up. Share the love and spread the word. Let’s make America fit again!