Cheers!

This is high on health. Your weekly reminder to take care of your physical and mental health. Try engaging your body and mind in activities that make you feel good and help you relax.

I also wish you a Happy Easter if you're celebrating it. For those who aren't, I hope you enjoy the long weekend anyway! It's a great opportunity for all of us to slow down and recharge. Can you believe the first quarter of the year is already over? Time flies, and as we age, it seems to go even faster¹ .

To combat this feeling of time slipping away, try to engage in activities that make you more present and focused, like practicing mindfulness, spending time with loved ones, or simply enjoying moments of joy. These practices help me experience time more relaxed, like when I was a child.

This long weekend is the perfect opportunity to slow down and enjoy the moment. And while at it, why not think about your physical exercise routine, too? Exercise has been a cornerstone of my life for over thirty years, and I've never looked back. My mood and happiness are directly linked to my ability and availability to work out. So, if you're looking for guidance on incorporating exercise into your life, check out this week's edition of my newsletter.

I hope you have fun experimenting and finding what works for you. And remember, take care of yourself!

Take care!

¹ According to research, our perception of time can change as we age. This could be because the proportion of life a year represents changes at different ages, and our brains process visual information differently as we grow older, making time seem to pass quicker. A study conducted in Hungary has highlighted this shift in how we conceptualize time as we age.

Being Fit, Strong, In Shape - Same, same but different

Cut the fad

This is not a typo or a spelling weakness. I’m referring to fitness fads.

I have some advice about fitness programs and recommendations you may come across online. While there are many different styles of programs and people promoting them, finding one you enjoy and can stick with consistently is important. This is better than doing nothing at all, as long as you don't harm yourself.

As someone who has experimented extensively with fitness over the years, both as an athlete and in pursuit of longevity, I've found that combining strength and endurance is key to maximizing health and functionality over time.

I don't claim to know everything, but I have spent a lot of time with different routines, including weight training (including but not limited to bodybuilding and bro-sessions in the gym.. those were the days), Olympic lifting, powerlifting, HIIT training (such as Crossfit), yoga, calisthenics, animal movement flows, running, biking, and rowing.

I want to share a no-nonsense program structure that anyone can do with reasonable effort and investment in equipment and time. All exercises can be scaled up in difficulty as you improve.

Of course, everyone is different, and individual nuances must be considered. Not all programs are suitable or advisable for everyone, and a perfect training routine would require a detailed assessment of your situation. You may have weaknesses in certain areas and natural strengths in others, which would determine where to focus and adjust.

However, the program I'm outlining below is a good starting point.

Let’s quickly establish a definition of fitness.

I believe there are two ways to define fitness: the scientific way and the real-world outcome.

Science

I love Dr. Andrew Galpin's definition of the nine aspects of assessing fitness. These aspects are:

1. Skill/Technique involves enhancing movement efficiency through joint-focused exercises.

2. Speed involves boosting velocity or acceleration, measured by sprints or barbell speed.

3. Power is the blend of speed and force, evident in broad and vertical jumps.

4. Force/Strength involves the capacity to move objects, which can be assessed through various strength tests.

5. Muscle Hypertrophy involves muscle size, which can be evaluated via body composition tests.

6. Muscular Endurance is the ability to perform repeated actions, which can be tested with planks or push-ups.

7. Anaerobic Capacity involves high-intensity effort capacity, which can be assessed through specific challenges.

8. Maximal Aerobic Capacity involves the efficiency of oxygen use in extended exercise, which VO2 max tests can measure.

9. Long Duration involves stamina for sustained effort, which can be evaluated through prolonged activities.

Dr. Peter Attia simplifies fitness into stability, strength, aerobic, and anaerobic endurance. Those aspects can be assessed with specifically designed tests, which makes sense.

Flexibility is necessary to perform in all the above aspects, especially as the body ages.

Real-world

Translating your fitness into real action is important, something you can assess at home or in the gym. There are several benchmarks out there on what you should be capable of. To perform a litmus test on the overall package, here are seven benchmarks that capture the full picture:

1. Long Lunge: The goal is to get the hip at knee level on both sides without pain. You need to be able to keep a straight back. Due to our sedentary lifestyles, hip flexor and ankle mobility are crucial and often lacking.

2. Back bridge: This exercise targets strength through the posterior chain. Let the knees float over your ankles, open your shoulders, stick your head through, and open your lats, chest, and hips.

3. Box jump: Set up boxes (focus on stable objects!) at belly button height and jump onto them. Take off and land with both feet at the same time.

4. One-arm alternate hanging: I’ve written about this recently. Hanging is king for many reasons. Strong and mobile shoulders are necessary to engage in a controlled way. Remember, grip strength is a major determinant of overall mortality. You can’t hang enough.

5. Handstand push-up: This requires core strength to hold yourself upside-down and shoulder strength. No worries, this is not a free-standing handstand. This would mean you have your chest against a wall and then perform a push-up.

6. Two-times bodyweight deadlift: Straightforward, right? Let’s say you have 100 kg (225 lbs); you pick up 200 kg (450 lbs) and put it down again with proper form.

7. Run 5k in under 25 minutes for females and under 22 minutes for males: The benchmark depends quite a bit on your age bracket and your predisposition for running. These benchmarks work well for those aged 40-50 and ambitious about running.

None of these exercises are easy (if done correctly), but that's the point. You have to put in some work to achieve them. However, I guarantee it's doable for the common non-professional athlete.

Remember, the way is the goal; now, I will show you how.

This is what you can do.

This workout plan is designed to help you achieve multiple fitness goals, such as increasing strength, building muscle, and losing fat. However, it's important to note that achieving these objectives also depends on maintaining a healthy diet.

The workout routine includes a warm-up of dynamic stretches, joint preparations, and movement exercises.

The strength portion of the workout consists of six exercises organized into pairs to engage major muscle groups in the upper and lower body. Additionally, three exercises are aimed at boosting core strength.

The equipment you'll need for this workout includes a setup for rows (rings or a barbell in a rack), pull-ups (bar), and dips (parallel bars). While it's possible to improvise and substitute this equipment, it's recommended that you have access to a gym for the best results.

This workout routine is structured to be completed three times a week, with rest or skill days in between. You can do the workout on Mondays, Wednesdays, and Fridays or any other days that allow for a recovery day. It's a full-body workout and is not intended to be split across different days.

Warm-up: Dynamic Stretches (5-10min)

It is important to warm-up before exercising to prepare your body for physical activity. A warm-up can increase blood and oxygen flow to active muscles, dilate blood vessels for easier blood pumping, reduce heart strain, enhance muscle elasticity, and elevate muscle temperature to decrease the risk of injury. It can also activate cooling mechanisms like sweating and hormone release for energy production from fats and carbohydrates.

Active warm-ups, such as dynamic stretches that mimic the coming activity, are more effective than passive ones, such as a hot bath or sauna, and passive stretches that involve holding a position for some time.

Here we go:

• Shoulders: This band warm-up is one of the best and covers a wide range of motion. Start easy with 5-10 reps per side.

• Back/hips/knees/ankles: Squat sky reaches are excellent for several major joints and mobility to your torso. Do 5-10 reps per side. 5-10 reps per side.

• Wrists: Prepare your wrists for any workout with this solid warm-up. Play with different exercises for about a minute.

• Core and lower back: Do the deadbug to focus on your core and lower back. Alternate for 30 seconds.

• Pull-up prep: Hanging is important for pull-ups. Hold for 30 seconds.

• Dip prep: Find some parallel bars and hold yourself with your arms straight and your body straight or slightly hollow. Depress the shoulder blades. Hold for 30 seconds.

• Squat prep: Perform bodyweight squats with proper form. If that's too hard, grab something in front of you for assistance. Do 10 reps.

• Deadlift/hinge prep: Perform bodyweight (or broomstick) Romanian or single-legged deadlifts. Do 10 reps.

Now you are warmed up and ready to start.

Strength work (40-60 minutes)

The routine is divided into pairs and a core triplet, emphasizing different muscle groups:

1. First Pair: Pull-up and squat progressions for 3 sets of 5-8 reps each. Barbell squats are suggested if available.

2. Second Pair: Dip and hinge/deadlift progressions for 3 sets of 5-8 reps. Barbell use is recommended for hinge progressions once the basics are mastered.

3. Third Pair: Row and push-up progressions for 3 sets of 5-8 reps.

4. Core Triplet: This exercise focuses on a plank, or hanging leg raises, banded Pallof press, and reverse hyperextension, each for 3 sets of 8-12 reps.

Exercise pairs alternate with 90-second rest intervals and 60-second rest for the core triplet. For those needing more rest, up to 3 minutes is allowed to maintain exercise quality.

It is important to note that every exercise has its own specific details, and it is crucial to master each movement before attempting it. It is essential to avoid injuring yourself during exercise. Sometimes, I witness people performing exercises in a risky manner, and I offer my help if I feel they are at risk of hurting themselves. The key takeaway is to educate yourself on proper exercise techniques through online resources and seek guidance from a qualified coach. Exercise is essential for maintaining physical and mental health and is non-negotiable. However, performing exercises accurately to avoid injuries is equally important.

Before you object, I don't have this much time!

This workout routine takes around an hour if you don't waste time and devote yourself to the exercises. Ideally, you should try to find at least this much time to work out. It should be your priority. You are worth it!

However, if you can't manage an hour-long workout, here are some alternatives, in order of preference:

• Do triplets instead of pairs. For example, do pull-ups, rest for 50 seconds, squats, rest for 50 seconds, dips, rest for 50 seconds, and then repeat. This will save you around 10 minutes, but it's not recommended.

• Do only the warm-up and a single triplet (so cut six exercises). This will save you around 20 minutes, but it's not recommended either.

• Don't work out at all. This will save you 60 minutes, but it's bad for you, not recommended, and not what you want. You are reading this newsletter, after all.

Do you think you can do it?

If you commit to this program and stick with it through the summer, you could achieve benchmarks 1 to 6. And if you add some running¹ , you might even be able to hit the 5k time!

So, who's up for the challenge?

This is a simple program that I can guarantee will make a difference. It focuses on functional movements, which are multi-joint exercises that strengthen the body as a whole. Consistency is key, so make sure to stick with it. Remember that this program is not designed for specific improvements, and other great exercises exist. However, this well-rounded program has stood the test of time.

I would love to get your thoughts and comments!

¹ In my experience, most effective running programs consist of shorter sessions during the week that include sprints, hills, and pacing intervals. On the weekends, longer running sessions at a steady pace are recommended. Of course, this is just a simplified version, and I would be happy to provide more detailed information on this topic in the future.

TRX Suspension Trainer

I bought the first generation of the TRX Suspension Trainer over 15 years ago, and I still use it today. It used to be my go-to fitness equipment for all my business trips because I could easily carry it in my suitcase, and it allowed me to have a good workout even in my hotel room.

This fitness equipment was created by a Navy SEALs commander named Randy Hetrick, and it features distinctive yellow straps. It caters to a wide audience, including athletes and fitness enthusiasts. Initially crafted from parachute webbing, it's designed for resistance training using body weight.

You can choose from various models, whether you are a beginner or a seasoned user. It's easy to set up and can be installed on a door or ceiling, making it an ideal equipment for flexibility.

If you're looking for an easy solution to practice your rows and dips, the TRX Suspension Trainer is the perfect fitness equipment for you.

First, it is important to note that the use of the masculine form when addressing a matter in writing by old philosophers can be replaced with gender-neutral or feminine forms.

Additionally, it is uncertain whether Socrates said the exact words of this quote since his teachings were documented by his student Plato, and nuances may have been lost in translation.

However, I still find it meaningful to share this quote as it highlights the tragedy of not fully realizing or appreciating one's physical potential. The quote suggests that the human body possesses inherent beauty and strength that many people may not explore or understand for various reasons. The sentiment emphasizes the importance of pushing one's physical limits and experiencing the full range of what the body can achieve, leading to a more fulfilling life.

Let’s do it.

DISCLAIMER: None of this (such as text, graphics, images, and other materials) is medical or health advice. This newsletter is strictly for informational, educational, and entertaining purposes only. While I’m a medical doctor and a dentist by training, I’m not your doctor. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on high on health! Please be careful and do your research.