In this episode of the Longevity Hour podcast, Coaches Milad and Ryan discuss the concept of longevity in fitness, emphasizing the importance of training for functionality rather than aesthetics.

They explore the transition from traditional bodybuilding to functional training, share real-life applications of longevity training, and highlight the significance of maintaining physical activity after the age of 30.

The coaches outline the four pillars of longevity training—resistance training, flexibility and mobility, prehab training, and cardiovascular training—while providing insights on programming and recovery strategies. They conclude with a sample weekly training plan and personal reflections on the coaching process.

Takeaways

Longevity in fitness focuses on functionality and quality of life.

Training for longevity doesn't mean sacrificing aesthetics.

Real-life applications of training can enhance daily activities.

After age 30, muscle mass and strength decline without exercise.

Resistance training is crucial for maintaining muscle and strength.

Flexibility and mobility are essential for injury prevention.

Prehab training can mitigate the risk of injuries.

Cardiovascular health is vital for overall longevity.

Recovery, including sleep and stress management, is often overlooked.

Consistency and gradual progression are key to successful training.

Chapters

00:00 Introduction to Longevity Training

01:03 Defining Longevity in Fitness

06:10 Transitioning from Aesthetic to Functional Training

11:56 Real-Life Applications of Longevity Training

19:10 The Importance of Training After 30

25:04 The Four Pillars of Longevity Training

34:05 The Importance of Rest and Recovery

38:24 Understanding Flexibility and Mobility

44:00 Prehab Training: Prevention and Recovery

48:50 Cardiovascular Training Essentials

52:11 Optimizing Stress and Sleep for Recovery

58:25 Creating a Balanced Weekly Training Plan

01:02:25 Personal Growth and Mindfulness Techniques