Training for Longevity

Longevity

Training for longevity is a topic that has been popping up in a lot of conversations for me lately.

Longevity in a fitness sense is about having a high quality of function and ability throughout your entire life.

I believe our current generations will be living a long time. With the advancements we have in medicine, science, surgery, etc, many of us will likely reach 100 years of age and beyond!

That’s pretty fucking cool, but it’s also pretty fucking scary if you think about our current lifestyles and training methods.

I’m worried that we will make it that far in age, but I’m not sure our bodies will last that long.

One of the scariest things to me is the idea of living till 100 but having my body give out when I’m 60, 70 or 80.

I don’t want to be alive the last 20, 30, 40 years of my life unable to truly live! 

One of my favourite quotes is:

You don’t stop exercising because you get old, you get old because you stop exercising.

What I want to address in this article is whether or not your current lifestyle and training methods are setting you up for longevity?

Are you training for a high quality of life for your entire life, or are you just training for a short term body change?

You’re working out consistently and in fact you’re crushing it in the gym daily. However you’re goal is mostly short term. 3-6 months to bulk up, slim down, get that beach body, lift a new weight, prep for the next competition, etc. You’re focused mostly on Intensity and reaching the goal ASAFP.

Or maybe you’re not training at all and planning to get the rest of your life together first. You’re young. You can worry about your health/fitness later.

You’re building your career, you’re building you family, and you’re metabolism is still fast enough to maintain a decent weight without many current health risks.

The issue with #1 is wear and tear. What I’m seeing with the current intensity trend is we end up sacrificing some areas of health for specific areas of achievement.

Everything from poor quality movements to get more reps in a workout to extreme dieting so you can lean out as quick as possible. These things may get you to your results quickly in the short term, but they can be wreaking havoc on your body and systems over the long term. Fucking with your metabolism when you’re young can create some very serious health issues when you’re older.

The issue with #2 is it just doesn’t work that way.

Like a quote I recently heard from Warren Buffett:

It’s like saving sex for old age… It’s not a good idea.

While we’re younger these are the best years of our lives to optimize our bodies. As we get older it gets harder and harder to achieve that ripped lean look we all want. It’s not impossible, but it’s a damn hard. A lot harder than if we had it when we were young and just maintained it while we aged.

The truth is you can have it all.

You CAN have intense training AND quality movements to make sure you’re not wearing down your body sooner than it should.

You CAN have work, family, etc. as top priorities AND make time to be active  a few minutes a day.

End of the day, if you know what you’re doing, a few small changes can make a pretty big difference for the longevity of your health.

Is longevity important to you or do you fit in one of the categories above?

~ Chad

An Argument for Average Fitness

Average Fitness

I recently read an article by Mark Manson called “In Defense of Being Average“. (worth a read!)

The premise of the article is that we tend to idolize and make heroes of people (or characters) who embody perfection. We think up heroes like Batman and Superman, and idolize Greek gods and Spartan warriors. We’re always looking up to those that are the best at what they do.

The same is true in fitness. You can tell by the endless amounts of Instagram posts of “Fitspiration” focused on peach booty’s and 6-pack abs. It’s perfect images of perfect body’s in perfect lighting and perfect poses.

Don’t get me wrong, it’s nice to look at for sure, but what does that do for our expectations of OUR fitness?

Mark said it great in terms of what I want to focus on in this article:

“Today, I want to take a detour from our “make more, buy more, fuck more” culture and argue for the merits of mediocrity, of being blasé boring and average.

Not the merits of pursuing mediocrity, mind you — because we all should try to do the best we possibly can — but rather, the merits of accepting mediocrity when we end up there despite our best efforts.”

Think of it like playing basketball. Of course you’re going to idolize players like Michael Jordan, Cobe Bryant and Labron James. However, if you’re reading this it’s likely that you accept that you’ll never be able to perform at their level. You may be good and even great, but you’re not the best.

Does this discourage you? Not really. You’ve accepted it and you can use it as inspiration to push yourself further.

However, I don’t feel the same is true in fitness. From the hundreds of clients I’ve worked with and countless people I’ve talked to, we tend to get discouraged if we can’t be the best.

Yes we have the motivation. Yes we stare at the 21 year old fitness model and want to look exactly the same. Yes we push for a bit to take ourselves further. However, if we don’t reach those results within a couple of months, we get discouraged and quit.

Truth is, fitness has the same type of bell curve as anything in life.

Average Fitness
image from Mark’s article

In this image we can see someone like Michael Jordan is in the top 1%. Sticking with basketball we can probably argue that all other NBA players would fit in the top 5%. College players and high level Rec players will fall into the top 20% and the majority of us regulars would fit into the middle 60%.

This same is true in pretty much any other area of life you can think of.

So why not look at this the same way for our fitness?

What’s wrong with accepting that we’ll have a “middle 60” level of fitness?

It doens’t mean you can’t and shouldn’t persue more, it just means that we don’t get so discourage when we don’t lose 20lbs in 1 week.

Average Fitness

In terms of health and fitness, the bottom 20% is obese and at a high risk of cardio vascular disease and other health issues. The top 5% are the fitness models you see and double tap on Instagram. The top 20% are athletes of some level constantly training for their sport.

So if you’re an average gym goer that shows up 3-5 days per week on a semi-regular basis, then you’re going to land in the middle 60.

The problem is many people aren’t even that. They get so discouraged that they’re not doing 5 days per week, at high intensity, eating nothing but rabbit food and flaunting their abs any chance they can get that it’s just not worth it.

If I’m not perfect what’s the point?!?!

The point is that the middle 60 (or maybe more specifically the upper 30 of the middle 60) is still a solid level of fitness and health. You’ll look great naked, you’ll feel great inside and you’ll live a longer happier life.

If you can accept this mediocracy then you’ll experience more enjoyment in your pursuit of fitness and even the rest of your life because you’re not stressed about not being the top 5%.

I encourage you to consider the value of having an average fitness and the happiness that comes with it.

Intensity at What Cost?

Intensity

Do you like the intensity of HIIT workouts?

I’ve written articles on Intensity before, but this one is to address intensity for intensity’s sake.

Intensity is where the results are so it’s definitely a good thing. You can’t reach goals without pushing your limits.

Intensity

 

However, I’m seeing so many gyms and routines focused on intensity lately and often it’s just for intensity sake. Everything is made harder just so it’s harder.

#JustAddBurpees

It’s intensity for intensity’s sake and this is how we run into problems. Problems like injuries.

If you’ve gotten an injury from your workout, you’re doing it wrong. You’ve pushed well beyond your capacity and your body couldn’t handle it.

When the only goal is finishing your workout in a pool of your own sweat on the floor, this isn’t a good thing. If the idea is to “crush anybody that tries this” then the workout doesn’t have any other goal. It’s not specific to any person.

Smart intensity knows your limits and pushes on that. It makes it hard for YOU.

Stop focusing on intensity for intensity’s sake. This usually means pushing well past our limits and this type of training often ends with injury.

If you’re going to push, you need to know why you’re pushing and how far to push. You need to know how that pushing will benefit you, not harm you.

~ Chad

I won’t sacrifice your health for faster “gains”

Gain

Yes you are pursuing your fitness goal with maximal intensity, but is it at the sacrifice of other areas of your health?

I’m seeing this more and more lately so I wanted to address it.

Here’s my perspective:

I’m a Kinesiologist.

For the purposes of this article, all that means is that I study the movement and function of the body and how it works.

As a fitness coach, what this means is that when I create an exercise program for someone, I’m not only looking at their end goal and what they are trying to achieve, I’m also looking at their body and how well it functions.

What I see so much of today in the fitness industry is a singular focus intensity. Everyone wants HIIT workouts that “make me sweat”.

The good news from a coaching perspective is that making a workout hard is easy. I see endless amounts of videos on Facebook and Instagram of people creating insane workouts and super challenging variations of exercises. My personal simplification of it is: #JustAddBurpees

And it does make sense because intensity is how we get results.

It’s easy to make someone sweat and it’s easy to make someone work hard and push their intensity.

However, this often comes at a sacrifice to other areas of health or function in the body.

I see this in high intensity workout programs that don’t address body proper body mechanics and this creates added strain on joints and connective tissue.

I’m tired of seeing olympic lifts for added intensity meanwhile the knees and back are bending in ways that anyone watching knows is not right.

Bottom line, I’m not willing to make intensity the highest priority at the sacrifice of another area of health or physical function just for faster gains.

In my coaching I take the time to build a solid foundation with each client based on their individual needs. I take time to make sure they move and function well and I make sure they don’t develop other health issues just to lose a few quick pounds.

Unfortunately this process takes a lot longer than what we tend to see put in front of us online, but I don’t care.

I won’t sacrifice long term health for a short term result.

My goals is to help you create a body that not only looks good, but will function great for the rest of your life!

~ Chad