Chapter 12-Training 101
In this chapter Dr. Attia gives some high level guidance on how to structure a Training program.
He begins by outlining the three dimensions of fitness. This chapter focuses on the first two.
“aerobic endurance and efficiency (aka cardio), strength, and stability. All three of these are key to maintaining your health as you age” (Stability is the subject of part 3 of these book notes)
Aerobic endurance is not just important because it “burns calories”, but because of the fuel that it uses.
“Aerobic exercise, done in a very specific way, improves our ability to utilize glucose and especially fat as fuel.“
“The key here are the mitochondria, those tiny organelles that produce much of our energy…..I am convinced that it is impossible to be healthy without also having healthy mitochondria, which are also important as a marker of aging. “
“Mitrochondial health becomes especially important as we grow older, because one of the most significant hallmarks of aging is a decline in the number and quality of our mitochondria.”
It’s important to think long term for our fitness regimen.
“I tell my patients that this is not a two-month project, but a two-year project“
He emphasizes Zone 2 workouts, with periodic bouts of High Intensity Training and VO2 max training sprinkled in.
- Zone 2: Can carry on a conversation, but with a little difficulty
- High Intensity Training: Max efforts for a few seconds
- VO2 Max training: High sustained effort for 4-6 minutes, an approximately equal time for recovery to let the heart rate fall below 100 bpm, and repeat several times
For Strength Training, Dr. Attia emphasizes consistency and simplicity
“It takes much less time to lose muscle mass and strength than to gain it, particularly if we are sedentary. Even if someone has been training diligently, a short period of inactivity can erase many of those gains.”
“…I view strength training in general (as) largely about your ability to carry things.”
He also explains that eccentric movements are more important as we age. Eccentric movements are where the muscles lengthen under load. These movements keep us stable as we descend stairs or step off of a curb. Hip hinges are another example of eccentric movements. So is the downward phase of a bicep curl, such as when we are setting a bag of groceries onto the kitchen counter.
