#223 - AMA #39: The Centenarian Decathlon, zone 2, VO2 max, and more

The Peter Attia Drive

Peter Attia, MD

Health & Fitness, Medicine, Fitness

4.7 • 7.3K Ratings

🗓️ 19 September 2022

⏱️ 17 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

View the Show Notes Page for This Episode

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In this “Ask Me Anything” (AMA) episode, Peter describes what it means to exercise with the goal of longevity in mind, including his personal goals, exercise framework, and how he is optimizing for what he refers to as the “Centenarian Decathlon.” He explains the various types of cardiovascular training and how to partition your time between intensity levels (i.e., zone 2 training vs. zone 5 training) to optimize cardiorespiratory benefit. Additionally, Peter dives deep into questions around VO2 max, such as why it’s critical for longevity, how to improve it, and the value in starting VO2 max optimization early in life.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #39 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

Exercise topics to be discussed [1:45];
Peter’s exercise goals, and the Centenarian Decathlon [4:00];
Peter’s exercise framework, and how he tracks his MET hours [8:30];
How to partition your time between low and high intensity exercise to optimize results [13:15];
Zone 2 exercise: ideal training methods and how to determine your zone 2 level [23:15];
Rucking as a versatile mode of exercise [31:45];
Zone 5 exercise: modalities of training, time per week, and other considerations [34:30];
The importance of knowing your VO2 max, and methods for estimating it [38:15];
Training methods for improving VO2 max, and realistic targets for improvement [46:00];
Relationship of VO2max with age and the required fitness levels for daily life activities and exercise [52:30];
The training necessary to maintain an elite VO2 max throughout life [58:45];
The value in starting early: the compounding nature of fitness [1:01:45]; and
More.

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Transcript

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0:00.0	Hey everyone, welcome to a sneak peek, ask me anything, or AMA episode of the Drive Podcast.
0:16.5	I'm your host, Peter Atia.
0:18.3	At the end of this short episode, I'll explain how you can access the AMA episodes in full,
0:22.9	along with a ton of other membership benefits we've created.
0:25.9	Before you can learn more now by going to peteratia-md.com forward slash subscribe.
0:31.5	So without further delay, here's today's sneak peek of the Ask Me Anything episode.
0:36.5	Welcome to another Ask Me Anything episode.
0:42.0	Here we are at number 39 and I'm joined once again by Nick Stenson.
0:45.8	In today's episode, we answer a lot of questions that have come in from subscribers based on
0:49.7	all of our recent exercise content.
0:52.0	Given all those questions that we've been saving and coming off our last AMA, which looked
0:55.6	at the J-curve data and the question around if you can exercise too much, we decided to
0:59.7	do an AMA with more of our rapid fire style question follow up on those topics.
1:05.8	So in this discussion, I answer a lot of questions around the Centenary and Decathlon, which many
1:10.8	of you have heard me discuss, and exercising with the goal of longevity, meaning lengthening
1:16.3	your life and improving your health span.
1:18.3	In addition to how I'm personally thinking about that, we talk a lot about the follow-up
1:22.9	questions around various types of cardiovascular training.
1:26.2	This gets into everything from partitioning to methods to comparing different ways in which
1:31.6	one might go about trying to get that cardiovascular respiratory benefit.
1:35.2	We then get into nuances around VO2 max training versus zone 2 training, the ideal breakdown
1:40.5	in terms of time and intensity for each and specific follow-up questions around VO2 max
	...

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