際際滷

際際滷Share a Scribd company logo

Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1

Alex Lightman
Alex Lightman

The document summarizes key points from a presentation on exercise for longevity given by Alex Lightman. It discusses how exercise can help maximize healthspan, fitspan and lifespan by reversing the effects of aging on telomeres, VO2max, muscle mass and bone density. Specifically, it recommends high-intensity interval training 4-6 days a week along with weight lifting 3 days a week. It also explores the relationship between exercise, neurogenesis and cognitive benefits. Barriers to exercise among Americans are identified and creative strategies for improving exercise habits are suggested.

1 of 32
Exercise for Longevity: Finding Your Personal Optimum Presented by Alex Lightman At The Personalized Life Extension 2012 Conference Sun, Apr 1, 2012, 3:45 PM Attribution: By Shustov (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/ licenses/by-sa/3.0)], via Wikimedia Commons
(Exercise + Diet) x Creativity x Tribal Communication = Longevity Evolution
Lifespan: Years Until You Are Declared Dead This file is licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license. Source: Comparison of male and female life expectancy at birth for countries and territories as defined in the 2011 CIA Factbook, with selected bubbles labelled. The dotted line corresponds to equal female and male life expectancy. The apparent 3D volumes of the bubbles are linearly proportional to their population, i.e. their radii are linearly proportional to the cube root of the population. Data is from https://www.cia.gov/library/publications/the-world-factbook/fields/2102.html and h ttps://www.cia.gov/library/publications/the-world-factbook/fields/2119.html
Healthspan: Years That You Can Stay Out Of Assisted Care Attribution: By U.S. Navy photo by Mass Communication 2nd Class Michael Gomez [Public domain], via Wikimedia Commons Attribution not legally required
Tony Robbins Once Said "You Can Do Anything As Long As You Have Enough Reasons"
Fitspan: Years That You Can Learn and Do New and Challenging Exercises and Sports Attribution: By Shustov (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/ 3.0)], via Wikimedia Commons
Hundreds of Aspects of Health Decreased by Aging Increased by Exercise
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1
What Exercise Does For The Body Is Interesting... But What It Does For The Brain Is VITAL. Dr. John Ratey, Harvard. SPARK: The Revolutionary New Science of Exercise and the Brain highly recommended!
Linear Decay Functions There are 4 Aspects of Linear Decay in our Biological Systems: 1. Telomeres 2. VO2Max 3. Sarcopenia: Muscle Poverty" 4. Osteopenia: Bone Poverty"
Reversing Linear Decay Functions All four are reversed by vigorous exercise. Specifically running 4-6 days a week. Including two sessions of High-Intensity Interval Training, (HIIT), and 3 days a week of weight lifting. Including at least one session a week of squats with weights, deadlifts, and clean and jerks.
Telomeres Conception 15000 Units At Birth 10000 Units At Death 5000 Units Source: By Ya-Hui Chi , Zi-Jie Chen and Kuan-Teh Jeang (The nuclear envelopathies and human diseases) [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons
How high can you get your VO2Max The highest VO2Max recorded is 95 for humans (Cross-Country Skier) Most Olympic Marathoners are in the mid-70s. Highest domesticated animal is 150 for race horses. Highest mammal is the cheetah up to 300 (Can run 60 miles an hour but only for two minutes)
VO2Max We Lose 1 To 0.1 Point of V02Max from Age 28 On Each Year Until Death (average of about .4, more if someone sits and is overweight, less if lots of walking) Unless You Exercise (Though Some Initial Improvement from Loss of Body Fat)
Increase VO2Max 30 Is The Lowest You Could Have And Be Considered In Fitspan 20 Is The Lowest Edge Of Healthspan 10 Is The Low Edge Of Lifespan
Sarcopenia: Muscle Poverty" From The Age Of 30 We Lose 1% Of Our Lean Muscle Mass Each Year
Osteopenia: Bone Poverty" From The Age Of 30 On Women Lose 1% Bone Mass Year. From The Age Of 40 On Women Lose 2.5% Bone Mass From Their Hips And Spines.
Neurogenesis Creation Of New Neural Stem Cells Or New Brain Cells Source: By Oscar Arias-Carri坦n [CC-BY-2.0 (www.creativecommons.org/licenses/by/2.0)], via Wikimedia Commons
Neurogenesis Is Engendered By Exercise This Occurs Primarily In The Hippocampus Due To Two Things: For Men Increasing Heart Rate To 75% Or More Of Maximum Heart Rate For 45 Minutes (220-Age Is An Approximation) For Women This Is Increasing Heart Rate to 65% For 45 Minutes During Exercise Also, TOUCH, but this is much less easy to quantify. Extremely important for prematurely born infants.
Gaining VO2Max Related Neurogenesis Benefits To Find the Lower End of Neurogenesis Territory, Take A Maximum Heart Rate of 220 Beats Per Minute And Then Subtract One's Age: 220 BPM Age = X (This is an approximation. Testing can show you have a higher or lower MHR).
Gaining VO2Max Related Neurogenesis Benefits For Men An Exercise Heart Beat Rate Of 75% of MHR Is The Lower End For A 48 Year Old Man That Is 220 - 48 = 172/0.75 = For Neurogenesis, Elevate Heart Rate to 130 And Above for 45 Minutes and Then Learn Something NEW Within Three Weeks
Gaining VO2Max Related Neurogenesis Benefits For Women An Exercise Heart Beat Rate Of 75% of MHR Is The Lower End For A 48 Year Woman That Is 220 - 48 = 172/0.75 = For Neurogenesis, Elevate Heart Rate to 112 And Above for 45 Minutes and Then Learn Something NEW Within Three Weeks
Why Dont We Exercise More? 1. Only 1/3rd of Americans exercise. 2. Of the 104 million Americans who exercise, they burn an average of 100 calories a day from exercise. 3. If you average this out to all Americans, this comes to 33 calories a day from exercise.
Why Dont We Exercise More? 4. Americans are consuming an extra 800 calories a day from the '50s and extra 500 calories a day from the '70s. 5. 78% of Americans are overweight 6. 35% of Americans are obese.
Why Dont We Exercise More? 7. My own calculation is that every Americans over the age of 14 would have to run two marathons a month for 10 years to get Americans back to the same average body fat percentage of 1975.
Overexercising? ≒ Unless you are running and weight lifting 12 hours or more a week (walking doesnt count), its unlikely you are overexercising. If you want, you can get an AM/PM Cortisol test. You can also get tests of inflammation. Be a citizen-scientist. Write me if you are OE.
My Favorite Exercise Hypothesis If VO2Max is so important, and can be estimated by race results from races 10K to marathon, what ultimately limits your race results? THE CENTRAL GOVERNOR HYPOTHESIS Your brains beliefs are the ultimate limit on your race performance, therefore your VO2Max, therefore a core aspect of your longevity
Last Advice: ≒ Be Wildly Creative. Do New Exercises In New Ways in New Places with New People. Embrace Change and Flux. ≒ Have Exercise Buddies. Open Offer To Run or Lift Together If You Are In Santa Monica. ≒ Practice Weirdo Fitness! Do Your Exercises In Public. ≒ Be my friend on Facebook or Google+ and participate in the discussions on exercise. Alex Lightman alexcto4G@gmail.com

More Related Content

Exercisefor longevityfindingyourpersonaloptimumbyalexlightman 1

  • 1. Exercise for Longevity: Finding Your Personal Optimum Presented by Alex Lightman At The Personalized Life Extension 2012 Conference Sun, Apr 1, 2012, 3:45 PM Attribution: By Shustov (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/ licenses/by-sa/3.0)], via Wikimedia Commons
  • 2. (Exercise + Diet) x Creativity x Tribal Communication = Longevity Evolution
  • 3. Lifespan: Years Until You Are Declared Dead This file is licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license. Source: Comparison of male and female life expectancy at birth for countries and territories as defined in the 2011 CIA Factbook, with selected bubbles labelled. The dotted line corresponds to equal female and male life expectancy. The apparent 3D volumes of the bubbles are linearly proportional to their population, i.e. their radii are linearly proportional to the cube root of the population. Data is from https://www.cia.gov/library/publications/the-world-factbook/fields/2102.html and h ttps://www.cia.gov/library/publications/the-world-factbook/fields/2119.html
  • 4. Healthspan: Years That You Can Stay Out Of Assisted Care Attribution: By U.S. Navy photo by Mass Communication 2nd Class Michael Gomez [Public domain], via Wikimedia Commons Attribution not legally required
  • 5. Tony Robbins Once Said "You Can Do Anything As Long As You Have Enough Reasons"
  • 6. Fitspan: Years That You Can Learn and Do New and Challenging Exercises and Sports Attribution: By Shustov (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/ 3.0)], via Wikimedia Commons
  • 7. Hundreds of Aspects of Health Decreased by Aging Increased by Exercise
  • 13. What Exercise Does For The Body Is Interesting... But What It Does For The Brain Is VITAL. Dr. John Ratey, Harvard. SPARK: The Revolutionary New Science of Exercise and the Brain highly recommended!
  • 14. Linear Decay Functions There are 4 Aspects of Linear Decay in our Biological Systems: 1. Telomeres 2. VO2Max 3. Sarcopenia: Muscle Poverty" 4. Osteopenia: Bone Poverty"
  • 15. Reversing Linear Decay Functions All four are reversed by vigorous exercise. Specifically running 4-6 days a week. Including two sessions of High-Intensity Interval Training, (HIIT), and 3 days a week of weight lifting. Including at least one session a week of squats with weights, deadlifts, and clean and jerks.
  • 16. Telomeres Conception 15000 Units At Birth 10000 Units At Death 5000 Units Source: By Ya-Hui Chi , Zi-Jie Chen and Kuan-Teh Jeang (The nuclear envelopathies and human diseases) [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons
  • 17. How high can you get your VO2Max The highest VO2Max recorded is 95 for humans (Cross-Country Skier) Most Olympic Marathoners are in the mid-70s. Highest domesticated animal is 150 for race horses. Highest mammal is the cheetah up to 300 (Can run 60 miles an hour but only for two minutes)
  • 18. VO2Max We Lose 1 To 0.1 Point of V02Max from Age 28 On Each Year Until Death (average of about .4, more if someone sits and is overweight, less if lots of walking) Unless You Exercise (Though Some Initial Improvement from Loss of Body Fat)
  • 19. Increase VO2Max 30 Is The Lowest You Could Have And Be Considered In Fitspan 20 Is The Lowest Edge Of Healthspan 10 Is The Low Edge Of Lifespan
  • 20. Sarcopenia: Muscle Poverty" From The Age Of 30 We Lose 1% Of Our Lean Muscle Mass Each Year
  • 21. Osteopenia: Bone Poverty" From The Age Of 30 On Women Lose 1% Bone Mass Year. From The Age Of 40 On Women Lose 2.5% Bone Mass From Their Hips And Spines.
  • 22. Neurogenesis Creation Of New Neural Stem Cells Or New Brain Cells Source: By Oscar Arias-Carri坦n [CC-BY-2.0 (www.creativecommons.org/licenses/by/2.0)], via Wikimedia Commons
  • 23. Neurogenesis Is Engendered By Exercise This Occurs Primarily In The Hippocampus Due To Two Things: For Men Increasing Heart Rate To 75% Or More Of Maximum Heart Rate For 45 Minutes (220-Age Is An Approximation) For Women This Is Increasing Heart Rate to 65% For 45 Minutes During Exercise Also, TOUCH, but this is much less easy to quantify. Extremely important for prematurely born infants.
  • 24. Gaining VO2Max Related Neurogenesis Benefits To Find the Lower End of Neurogenesis Territory, Take A Maximum Heart Rate of 220 Beats Per Minute And Then Subtract One's Age: 220 BPM Age = X (This is an approximation. Testing can show you have a higher or lower MHR).
  • 25. Gaining VO2Max Related Neurogenesis Benefits For Men An Exercise Heart Beat Rate Of 75% of MHR Is The Lower End For A 48 Year Old Man That Is 220 - 48 = 172/0.75 = For Neurogenesis, Elevate Heart Rate to 130 And Above for 45 Minutes and Then Learn Something NEW Within Three Weeks
  • 26. Gaining VO2Max Related Neurogenesis Benefits For Women An Exercise Heart Beat Rate Of 75% of MHR Is The Lower End For A 48 Year Woman That Is 220 - 48 = 172/0.75 = For Neurogenesis, Elevate Heart Rate to 112 And Above for 45 Minutes and Then Learn Something NEW Within Three Weeks
  • 27. Why Dont We Exercise More? 1. Only 1/3rd of Americans exercise. 2. Of the 104 million Americans who exercise, they burn an average of 100 calories a day from exercise. 3. If you average this out to all Americans, this comes to 33 calories a day from exercise.
  • 28. Why Dont We Exercise More? 4. Americans are consuming an extra 800 calories a day from the '50s and extra 500 calories a day from the '70s. 5. 78% of Americans are overweight 6. 35% of Americans are obese.
  • 29. Why Dont We Exercise More? 7. My own calculation is that every Americans over the age of 14 would have to run two marathons a month for 10 years to get Americans back to the same average body fat percentage of 1975.
  • 30. Overexercising? ≒ Unless you are running and weight lifting 12 hours or more a week (walking doesnt count), its unlikely you are overexercising. If you want, you can get an AM/PM Cortisol test. You can also get tests of inflammation. Be a citizen-scientist. Write me if you are OE.
  • 31. My Favorite Exercise Hypothesis If VO2Max is so important, and can be estimated by race results from races 10K to marathon, what ultimately limits your race results? THE CENTRAL GOVERNOR HYPOTHESIS Your brains beliefs are the ultimate limit on your race performance, therefore your VO2Max, therefore a core aspect of your longevity
  • 32. Last Advice: ≒ Be Wildly Creative. Do New Exercises In New Ways in New Places with New People. Embrace Change and Flux. ≒ Have Exercise Buddies. Open Offer To Run or Lift Together If You Are In Santa Monica. ≒ Practice Weirdo Fitness! Do Your Exercises In Public. ≒ Be my friend on Facebook or Google+ and participate in the discussions on exercise. Alex Lightman alexcto4G@gmail.com