本期节目中，Peter 分享了他关于以长寿为目标进行锻炼的见解，包括他的个人目标、锻炼框架，以及如何优化他称之为“百岁运动十项全能”的训练。他解释了不同类型的有氧训练，以及如何在不同强度水平（如 2 区训练与 5 区训练）之间分配时间以优化心肺功能。此外，Peter 深入探讨了与 VO2max 相关的问题，例如为什么它对长寿至关重要、如何提高它以及在人生早期开始优化 VO2max 的价值。

🤔 **Peter 的目标：百岁运动十项全能** Peter 将他的锻炼目标设定为“百岁运动十项全能”，即在百岁高龄仍然能够进行日常活动，并保持良好的身体机能。他认为，通过适当的锻炼，可以延缓衰老，保持健康活力。为了实现这一目标，Peter 遵循一个全面的锻炼框架，包括有氧运动、力量训练、柔韧性训练等，并通过记录 MET 小时来跟踪锻炼进度。

💪 **强度分区训练：优化心肺功能** Peter 强调了在不同强度水平之间分配锻炼时间的重要性，以优化心肺功能。他建议将时间分配到 2 区训练（低强度、长时间）和 5 区训练（高强度、短时间）之间。2 区训练可以帮助提高基础代谢率，增强心血管健康，而 5 区训练则可以提高最大摄氧量，增强肌肉力量和耐力。

🚀 **VO2max 的重要性：提高运动能力和健康寿命** VO2max 指的是人体在最大运动强度下所能摄取的氧气量，是衡量心肺功能的重要指标。Peter 指出，VO2max 与健康寿命密切相关，提高 VO2max 可以改善心血管健康、降低患慢性疾病的风险。他建议在人生早期就开始优化 VO2max，因为它具有累积效应，越早开始，受益越大。

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In this “Ask Me Anything” (AMA) episode, Peter describes what it means to exercise with the goal of longevity in mind, including his personal goals, exercise framework, and how he is optimizing for what he refers to as the “Centenarian Decathlon.” He explains the various types of cardiovascular training and how to partition your time between intensity levels (i.e., zone 2 training vs. zone 5 training) to optimize cardiorespiratory benefit. Additionally, Peter dives deep into questions around VO2 max, such as why it’s critical for longevity, how to improve it, and the value in starting VO2 max optimization early in life.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #39 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

Exercise topics to be discussed [1:45]; Peter’s exercise goals, and the Centenarian Decathlon [4:00]; Peter’s exercise framework, and how he tracks his MET hours [8:30]; How to partition your time between low and high intensity exercise to optimize results [13:15]; Zone 2 exercise: ideal training methods and how to determine your zone 2 level [23:15]; Rucking as a versatile mode of exercise [31:45]; Zone 5 exercise: modalities of training, time per week, and other considerations [34:30]; The importance of knowing your VO2 max, and methods for estimating it [38:15]; Training methods for improving VO2 max, and realistic targets for improvement [46:00]; Relationship of VO2max with age and the required fitness levels for daily life activities and exercise [52:30]; The training necessary to maintain an elite VO2 max throughout life [58:45]; The value in starting early: the compounding nature of fitness [1:01:45]; and More.

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