Movement that lasts
Fitness
Muscle is the organ of longevity, endurance the engine. Here is how much of each you need and how it fits into a full life.
The organ of longevity
Strength training after 40: the plan that brings muscle, bone and years
From 40 the body loses muscle every year unless someone objects.
At talking pace
Zone 2 training: the slow endurance that extends life
Zone 2 is the pace at which you can still speak in sentences.
Moving through the full range
Mobility: flexibility that keeps joints young
Stiff hips, shortened hip flexors, a back that will not cooperate in the morning: flexibility vanishes unnoticed.
The 10,000 question
Steps per day: how many are enough and how to collect them
10,000 steps come from a Japanese advertising campaign, not from research.
Oxygen as a measure
Raising VO2 max: the strongest fitness marker for a long life
Maximum oxygen uptake predicts life expectancy better than smoking, diabetes or high blood pressure.
Training
Heart Rate Zones
Age and resting pulse: your maximum heart rate and the five training zones after Karvonen, with zone 2 as the fat-burning range.
Your personal longevity plan
How old is your body, really?
Answer twelve questions, see your estimated biological age and, if you like, request a personal plan with the three levers that bring you the most healthy years. No obligation, no product sales.
- Biological age in two minutes from twelve inputs on sleep, movement, food, stress and habits
- Personal plan with the three levers that matter most for you, in an order that holds up in daily life
- Control values for your next doctor’s appointment: which blood tests, which measurements, which interval
