How I optimized my training

What physical activity actually does: the science

Building physical activity into your life produces five key systemic improvements:

• Longevity and reduced mortality: Clinical data show a 30–40% reduction in all-cause mortality risk. Movement is your single best hedge against biological decline.
• Cognition: Better brain function and memory across all age groups.
• Immune resilience: A stronger immune system and a sustained anti-inflammatory state.
• Psychological resilience: Physical activity is a frontline defense against neurochemical imbalance and reduces depression risk by 20–30%.
• Energy production and reduced fatigue: Building new, healthy mitochondria, which increases cellular energy (ATP) output.

My training protocol

1. Strength training. Strength training supports bone density, posture, and insulin sensitivity. Muscle mass declines with age — a process called sarcopenia — and resistance training slows it down. A strong body handles injury better and recovers faster from physical and psychological stress.
2. Zone 2. Zone 2 heart rate (60–70% of maximum heart rate, HRmax). The simplest check that I'm actually in Zone 2: I can hold a full conversation while running. If I'm gasping between words, the pace is too high. Zone 2 work drives mitochondrial biogenesis, trains the body to use fat as fuel, strengthens the heart, and speeds up cellular recovery.
3. Stretching and mobility. It lowers arterial stiffness, improves local blood flow, activates the parasympathetic nervous system, and preserves range of motion.
4. VO2 max training. High-intensity intervals using the 4×4 protocol: four minutes of work at 85–95% of HRmax, four minutes of active recovery. This is the most effective way to raise VO2 max, which is directly linked to longevity and reduced all-cause mortality.

My principles

1. Injury prevention. Injuries impose serious limits, create imbalances, and lead to long-term complications. Caution is worth it, even if it means dropping certain exercises.
2. Habit formation. I train every day, no matter what (barring injuries or medical contraindications). It takes time to build, but it's worth it.
3. Movement throughout the day. I try to move all day long: 5–10 minutes after meals, a quick stretch every 30–60 minutes, walking when I'm thinking through a problem.