Wondering how long you'll live?
Let's test it.
Here are 3 Simple Longevity Fitness Tests you can do now (and how to improve them):
VIDEO
1. VO2 Max (Cardiovascular fitness):
VO2 Max measures oxygen use during intense exercise, showing heart-lung efficiency.
Higher levels cut heart disease & mortality risk and boost longevity.
Aim for above-average (e.g., 35-45 mL/kg/min for middle-aged adults)
VO2 Max measures oxygen use during intense exercise, showing heart-lung efficiency.
Higher levels cut heart disease & mortality risk and boost longevity.
Aim for above-average (e.g., 35-45 mL/kg/min for middle-aged adults)
VIDEO
Test it:
Cooper 12 Min Run Test:
How it works: Run as far as possible in 12 minutes on a flat surface (like a track or treadmill)
Equipment: Stopwatch, measured track or GPS watch.
Calculation: Use the formula: VO2 max = (Distance in meters - 504.9) ÷ 44.73
*If you have a lower base or cannot run, try the 3 minute step test.
Cooper 12 Min Run Test:
How it works: Run as far as possible in 12 minutes on a flat surface (like a track or treadmill)
Equipment: Stopwatch, measured track or GPS watch.
Calculation: Use the formula: VO2 max = (Distance in meters - 504.9) ÷ 44.73
*If you have a lower base or cannot run, try the 3 minute step test.
VIDEO
How to improve?
3 options 3x/week:
⚬ Sprint Interval Training (SIT)
⚬ High Intensity Interal Training (HIIT)
⚬ Moderate Intensity Continuous Training (MICT)
Just starting?
Lower intensity continuous cardio is fine.
Increase intensity & duration to progress.
Example 👇
3 options 3x/week:
⚬ Sprint Interval Training (SIT)
⚬ High Intensity Interal Training (HIIT)
⚬ Moderate Intensity Continuous Training (MICT)
Just starting?
Lower intensity continuous cardio is fine.
Increase intensity & duration to progress.
Example 👇
2. Muscle Strength (Grip Strength):
Correlates with lower mortality risk, better functional independence in aging, and reduced frailty.
Reflects overall muscle health and neuromuscular function.
Using a Dynamometer aim for 35-50kg for men, 20-30kg for women
(middle age)
Correlates with lower mortality risk, better functional independence in aging, and reduced frailty.
Reflects overall muscle health and neuromuscular function.
Using a Dynamometer aim for 35-50kg for men, 20-30kg for women
(middle age)
VIDEO
Test it:
⚬ Squeeze the handle as hard as you can for 3-5 sec, record the force (kg/lbs).
⚬ Test both hands, 2-3 tries each, best score counts.
⚬ Compare to age/gender norms. Quick, reliable way to gauge hand strength
*No Dynamometer?
- Dead Hangs
- Farmers carries
*Although these are not as reliable
⚬ Squeeze the handle as hard as you can for 3-5 sec, record the force (kg/lbs).
⚬ Test both hands, 2-3 tries each, best score counts.
⚬ Compare to age/gender norms. Quick, reliable way to gauge hand strength
*No Dynamometer?
- Dead Hangs
- Farmers carries
*Although these are not as reliable
VIDEO
How to improve?
Grip strength is a representation of overall muscular strength.
The key?
Resistance Training:
- 3-4x/week
- Hit each muscle group 2x/week
- Track lifts and increase strength, with good form, over time
Can be at home or gym.
Here is a simple gym example 👇👇
Grip strength is a representation of overall muscular strength.
The key?
Resistance Training:
- 3-4x/week
- Hit each muscle group 2x/week
- Track lifts and increase strength, with good form, over time
Can be at home or gym.
Here is a simple gym example 👇👇
3. Body Composition:
Excess body fat increases risk of chronic diseases, while lean mass supports metabolism + mobility.
Balanced body composition is key to longevity.
Healthy body fat ranges (10-20% for men, 18-28% for women) and maintaining muscle mass within norms.
Excess body fat increases risk of chronic diseases, while lean mass supports metabolism + mobility.
Balanced body composition is key to longevity.
Healthy body fat ranges (10-20% for men, 18-28% for women) and maintaining muscle mass within norms.
VIDEO
Test it:
The only seriously accurate way to measure BF% is a DEXA Scan.
A DEXA scan measures body fat % by using low-dose X-rays to distinguish fat, muscle, and bone.
*It’s quick, accurate, and shows fat distribution. Done in a clinic, it’s the gold standard for body composition
The only seriously accurate way to measure BF% is a DEXA Scan.
A DEXA scan measures body fat % by using low-dose X-rays to distinguish fat, muscle, and bone.
*It’s quick, accurate, and shows fat distribution. Done in a clinic, it’s the gold standard for body composition
VIDEO
How to improve?
Reduced body fat is driven by sustainable nutrition.
- Eat in a 500 caloric deficit
- Get the right balance of macronutrients
- Resistance Train + 1g/lb of BW Protein for Muscle Tissue
Do this consistently and adjust intake as fat loss/progress plateaus.
Reduced body fat is driven by sustainable nutrition.
- Eat in a 500 caloric deficit
- Get the right balance of macronutrients
- Resistance Train + 1g/lb of BW Protein for Muscle Tissue
Do this consistently and adjust intake as fat loss/progress plateaus.
VIDEO
Well there you have it.
Three simple areas to improve to maximize your longevity and health.
1. VO2 Max
2. Grip Strength
3. Body Composition
Focus on thease areas and you can honestly add years to your life.
Struggling?
Start today, your future self will thank you.
Three simple areas to improve to maximize your longevity and health.
1. VO2 Max
2. Grip Strength
3. Body Composition
Focus on thease areas and you can honestly add years to your life.
Struggling?
Start today, your future self will thank you.
PS.
Are you interested in.
Optimizing your health and performance:
• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life
And get a high performing physique for life.
Results guaranteed ⬇️⬇️
Are you interested in.
Optimizing your health and performance:
• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life
And get a high performing physique for life.
Results guaranteed ⬇️⬇️
PS.
Want access to a 1:1 VIP coaching system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info.
x.com/messages/compo…
Want access to a 1:1 VIP coaching system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info.
x.com/messages/compo…
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• Reach your full potential
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• Reach your full potential
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