Weekend Workouts vs. Daily ExerciseI heard a story about a guy, who after a late flight, didn’t want to miss a day of working out. So he started walking laps in the hotel parking lot at 3 in the morning. He was so tired that he fell asleep while walking and ran into a parked car in the process.
Some dedicated souls (like that guy) find a way to exercise every single day. Others carve out 3-4x during the week. While others are weekend warriors who squeeze in a few workouts on Saturday or Sunday, which allows their routine to run much smoother. But which is better? A brand new study asked the following: Do you get the same heart health benefits working out on the weekend vs. throughout the week? This UK study looked at 89,500 people (ages 40-69) and divided them into three groups: : #1: Subjects who exercised 150+ minutes (1-2 days per week) #2: Subjects who exercised 150+ minutes (3-7 days per week) #3: Subjects who didn’t exercise (also called procrast-ercising) The result: After checking on the subjects over a six year stretch, researchers determined that whether someone packed their exercise into 1, 2, or 3+ days per week – as long as they did 150 (or more) minutes per week they had lower risk of atrial fibrillation, stroke and heart failure. And those who crushed it, and did 240 minutes had even greater cardiovascular health. Something to note about this study: Subjects activity level was determined after 1 week. That means they may have adjusted their workout habits (or lack thereof) over the six year stretch. Also, they did not look at the nutrition habits of these people. Still, this study shows a glimpse into what’s possible. Many people have in their mind that to get any benefit from exercise they need to sweat it out every day for an hour minimum (and get 6-7 hours’ each week). However, this-here study showed that as little as 2 ½ hours per week was all it took to reap cardiovascular benefits. Now maybe you aren’t motivated by heart health... But sometimes remembering these ‘minimum numbers’ is enough to stay the course – even if your routine is small or short right now. It helps to know that the work you’re putting in does matter – even if you haven’t seen all the measurable progress you want to out of it yet. Kelan Ern P.S. Over the last few years, I've been assembling a compilation of some of the best tips, insights and strategies that I've come across on fat-loss, health-boosting nutrition and the mindset of lasting transformation. This will not a step-by-step program. It's more of a collection of guiding principles, fundamentals, and tactics that when applied can take your health and fitness to the next level. More on that soon...
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Mindset of a Fit 100-year-OldLast week, I shared a longevity secret of a 97-year-old WWII veteran, which reminded me of another powerhouse:
100-year-old Les Savino (also a WWII veteran) Savino hits the gym 5 days per week. He pumps iron 3x per week (M,W, F) using weight machines. On Tuesday and Thursday he does cardio (such as biking, walking 2 miles) along with some extra ‘arm farm’ or leg exercises. And while he doesn’t always feel like going he knows… “It’s necessary if I want to enjoy life” According to him, many people his age no longer enjoy life. But he soaks it up as much as he did when he was 30, and his workout routine is one reason: “It makes me feel good. I feel much better than when I arrived. I have more flexibility and I just feel more motivated with life.” Many people believe they just can’t make time for exercising. (Or they don’t have time) Truth is, you invest time. And if you’re willing to make that investment (even just a few minutes per day) it pays you back in daily dividends in the form of self-confidence… mental clarity… physical strength… and vitality. The ROI is enormous. And Lee Savino is a power walking example of just what this compounded investment can do in terms of longevity, happiness and fulfillment. “If you develop a healthy lifestyle, you’ll go through life enjoying it. If you enjoy life, it preserves you. You want to keep on going. Here I am at 100. I don’t want to stop”- Les Savino Kelan Ern P.S. Another piece of the longevity puzzle that centenarians (in the longest-living Blue Zones) swear by is intermittent fasting. It can’t do everything, but it can be one of the most powerful ways to move the needle on your health and fitness – for a masterclass on the topic – check out Intermittent Fasting Dojo. Incredible 97-Year-Old WWII Veteran's Fitness SecretCame across one of the most impressive stories the other day:
97-year-old, World War II veteran, Dave Keaggy is continuing a little birthday tradition he started when he was in his 20’s. He has given himself a physical challenge on every birthday, which started with doing 85 push-ups in under a minute. Here are a few of his other ‘birthday celebrations’: Age 70: He jumped out of a plane. Age 82: He bench pressed 225 pounds. Age 90: He knocked 83 push-ups in a row. This year? He didn’t slow down. He decided to carry 100lbs for 100 yards (called a farmers walk). He did this by holding two dumbbells (one 30lb and one 40lb) with 15-pound ankle weights on each leg. When the big day arrived, a crowd filled the gym to cheer on the local legend. Keaggy strapped the weights to his legs, grabbed his dumbbells and stormed around the perimeter of the gym. After crushing this feat, the crowd sang happy birthday – and handed him a birthday cake. Over the last year, I’ve seen more and more of these physical birthday celebrations. It’s truly inspiring because these are people who are not willing to settle. They continue to blaze a trail and show what’s possible with age. (And sometimes continue to break personal records year after year) It’s a powerful way to celebrate another year on this planet – and inspire others to possibly start a ‘celebration’ of their own. (My wheels are already turning…) In Keaggy’s case, he has a belief that pushing your limits like this is key for staying youthful and living a long life. And he has no plans of stopping anytime soon. "It works and I recommend it for anybody that wants to live to be one hundred, and I will." – Dave Keaggy Kelan Ern P.S. Pushing your limits can come in many shapes and sizes. For some it’s running marathons. Or competing in strength competitions. For others it’s creating a physical challenge that is unique to them – and that they find meaningful. This is the essence of finding your fitness rhythm – and if you haven’t already you can get a crash course on the topic in the July 2023 Mind-Body Breakthroughs. |
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