12 Predictors of VERY Poor Health as You Age! (FIX WHILE YOU CAN)

Step-by-Step Tutorial: Improving the Quality of Your Life as You Age

1. Understanding the Importance of VO2 Max:

• Explanation: VO2 max is the maximum amount of oxygen your body can utilize during exercise and is a key indicator of cardiovascular fitness.
• Action:
  • Train at a high level of output, pushing yourself to the maximum for about 4-6 minutes at a time.
  • Perform cardiovascular conditioning work that raises your heart rate significantly.
  • Incorporate 4-5 minute bursts of intense exercise, followed by equal rest periods.

2. Hydration for Overall Health:

• Explanation: Proper hydration is crucial for the functioning of all body tissues and organs.
• Action:
  • Aim to drink at least three-quarters of your body weight in ounces of water daily.
  • Monitor your water intake and ensure you are adequately hydrated throughout the day.

3. Corrective Exercises for Joint Health:

• Explanation: Corrective exercises help maintain joint health and prevent functional decline as you age.
• Action:
  • Include corrective exercises like band pull aparts in your workout routine.
  • These exercises may seem boring but play a vital role in maintaining joint function and preventing rapid decline.

4. Grip Strength for Overall Health:

• Explanation: Grip strength is a strong indicator of overall health and correlates with mental decline and aging.
• Action:
  • Test your grip strength using a dynamometer or by performing exercises like Dead Arm Hang or Farmer's Carries.
  • Incorporate grip-strengthening exercises into your routine to improve overall health and functional strength.

5. Weight Training for Strength and Health:

• Explanation: Progressive weight training helps maintain muscle mass, bone density, and overall strength as you age.
• Action:
  • Challenge your body with weights to get stronger progressively.
  • Do not shy away from effort in the gym; embrace challenges to maintain strength and vitality.

6. Emphasize Dumbbells and Barbells in Training:

• Explanation: Using dumbbells and barbells in your training routine helps improve grip strength and overall functional fitness.
• Action:
  • Ensure that a majority of your training involves dumbbells and barbells to challenge your grip strength and overall strength.

By following these steps and incorporating the recommended actions into your routine, you can significantly improve the quality of your life as you age and maintain optimal health and vitality.