5 Exercises I’m Doing to Live to 100

Рет қаралды 83,643

Күн бұрын

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Mentioned in this video:
MAF Method - philmaffetone.com/method/
The Best Type Of Cardio To Burn Fat And Live Longer - • The Best Type Of Cardi...
The Top 12 Ways To Use Progressive Overload - www.dango.co/blog/the-top-12-...
5 Weight Loss Mistakes That Kept Me Fat - • 5 Weight Loss Mistakes...
Mobility routine: www.dango.co/blog/how-to-boos...
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Who Am I?
I'm a fitness coach who helps high-performing entrepreneurs. I've worked with thousands of men and women all over the world, including some of the most successful entrepreneurs in the business world. My mission is to help transform 1 million people's lives through health, fitness, and wellness.
Timestamps:
0:00 - Introduction
0:22 - Zone 2 Cardio
1:43 - High-Intensity Interval Training
3:22 - Strength Training
4:50 - Mobility Training
6:04 - Plyometric Exercises

Пікірлер: 110

@danfounder Ай бұрын

Join 280,000+ high performers on my newsletter: www.dango.co/newsletter

@teegees 25 күн бұрын

Hey Dan great content I like the combination of zone 2 + Hiit + sprints, resistance, mobility, and plyo. You’re covering all bases that way. What are your thoughts on animal movement for mobility? Any routine you’d recommend in that type of exercise? Also, I think living to 100 is mostly genetics, and there’s only so much that exercising, proper sleep & diet, and mental strength will do. Not to discourage you :) Thanks for sharing your knowledge and routines 🙏

@danfounder 25 күн бұрын

@@teegees Big fan of animal flow. Search them on KZfaq and Google and you'll find a few resources.

@AquarianMan 27 күн бұрын

0:00 - Introduction 0:22 - Zone 2 Cardio 1:43 - High-Intensity Interval Training 3:22 - Strength Training 4:50 - Mobility Training 6:04 - Plyometric Exercises

@MonsieurLabbe 24 күн бұрын

I turn 51 this year and my son just turned 8. I am also looking forward to keeping my physical fitness up and obsessing about longevity

@siryusmusic 27 күн бұрын

push ups, pull ups and lunges plus regular walking (30 minutes a day) will bring most of the benefits.

@JB-hq9yj 24 күн бұрын

Except it leaves out zone 2 ( walking is not zone 2 unless you’re significantly out of shape), weight bearing exercise, HIIT…. Definitely better than doing nothing but your comment is silly.

@herbertwurm3245 22 күн бұрын

Walking is like progressive overload and as such can be zone two. Just need to increase speed or load. Consider 'Rucking' a couple of times per week, or power walking. Keep up the good work.

@Jefe-qh8kd 6 күн бұрын

None of the oldest people that have lived, lived because of this stuff. Genetics is by far number 1 for longevity, and lifestyle comes after.

@siryusmusic 5 күн бұрын

@@Jefe-qh8kd sure. genetics, lifestyle choices (smoking, alcohol, sports), good social life, good stress management and good nutrition is what matters most for longevity. yet doing strength training on a regular basis is one of the single most influencing factor on mortality and especially "quality of life". this is what we are talking about here. and dont forget, people back in the days had a lot less stress, were satisfied and rhad regular movement due to physical labor.

@museido 3 күн бұрын

Nice to choose lunge instead of squat. Lunge is easier, safer, and more effective to lower body.

@kraftwerk974 27 күн бұрын

My grandmother just lived perfectly autonomous to 104 and died sleeping at her home in Barcelona. Never exercised, never drank water (only locally produced cheap red wine she bought by the pound) and followed a strict Mediterranean diet with lots of local olive oil, meats and veggies. No processed food whatsoever. On Sundays after church she would have 2 glasses of red vermouth and some crisps with olives. After lunch a piece of cake.

@ZombiemanOhhellnaw 27 күн бұрын

That's such a blessing for your grandmother! Maybe she could of lived another 10 healthy years, if she did a little more. But she had a blessed life regardless

@kraftwerk974 27 күн бұрын

@@ZombiemanOhhellnawthank you. Unfortunately youngsters nowadays eat lots of foreign ultra-processed foods and drink sugary sodas. Very sad.

@ZombiemanOhhellnaw 27 күн бұрын

@@kraftwerk974 I agree with you!

@JohnnyMcMillan 21 күн бұрын

A lot of that is down to genetics if anything

@kraftwerk974 21 күн бұрын

@@JohnnyMcMillan not quite, in Catalonia women have the longest longevity in Europe fue to the Mediterranean diet along with Suisse due to their healthcare system. It's not only my family.

@terryharris1291 27 күн бұрын

My mobility training is using clubs,mace started in mid 2023.Also Kali stick and knife,plus combat staff and sword training.My age is 66 and have been training since I was 19.

@pistol1144 28 күн бұрын

Great info. Love the torture test clip from American Flyers. One of my favourite movies!

@FabioBarahona 25 күн бұрын

Thank you very much. Excellent video.

@BertHeymans 29 күн бұрын

Thank you Dan! Inspirational stuff

@danfounder 29 күн бұрын

Glad you enjoyed it!

@homeontherange733 7 күн бұрын

My mindset is to be proactive and concentrate on healthspan and let lifespan take care of itself.

@nouaman18 10 күн бұрын

i'm 36 now, started going to the gym 2 years ago i feel younger then ever, maybe i need to incorporate some of the methods you just mentioned to zest things up, thank you for the valuable insights.

@kelk1134 28 күн бұрын

Great sharing !❤

@erlend5202 24 күн бұрын

Keep it up! Your doing great :)

@museido 6 күн бұрын

Can't agree more. So comprehensive. If there is one thing to add, element of competition, excitement, or fun, kind of feeling you get from racket sports, football, or combative sport. Thank you !

@khawajamazhar9188 5 күн бұрын

All good ideas for those with good knees. 😢

@krishnateja8192 5 күн бұрын

Great vedio, i want add few points from my knowledge, Longevity starts after throwing ultra processed and processed foods

@pau3464 23 күн бұрын

Would you do a video talking about zone 2 and the MAF method you are going to follow?

@elviseugene1233 5 күн бұрын

I don't know if there's a study done about this but I feel there is a direct correlation with longevity and hand grip strength.. I work in healthcare and whenever I get the chance, I go out of my way to shake a 90 year olds hand. Let me tell you I'm always blown away by how strong their hands are

@K4R3N 28 күн бұрын

Yeah do all these plus 150g protein daily plus 6-8 hours of good sleep. And plenty of water.

@kasisyphus201 27 күн бұрын

What is your weekly workout plan?

@HumanLikeMan 2 күн бұрын

62M, I was already doing all the exercises in your video, but adding this to my routine was a game changer: Animal Flow - low impact ground based movement designed to improve mind muscle connection via strength, power, flexibility, mobility, and coordination.

@Toogoodtobetrue458 28 күн бұрын

It’s reasonable to say to incorporate cardio and muscle strengthening in our lives consistently and daily.

@Zoet50 6 күн бұрын

Excellent advice all the way around. Especially on the choices for weight training. I’m so tired of both young and old people focusing on isolation weight training , like bicep curls in front of the mirror . It’s better than nothing, but adds very little your health span

@DanieleScuteri Ай бұрын

Boosting our VO2 max helps us live longer and healthier lives.☺️🙌

@danfounder Ай бұрын

Yes it does!

@nobettertime4439 6 күн бұрын

In a nutshell: do lots of different types of exercise, including stretching and weight training.

@ScottSilverstone 29 күн бұрын

That’s awesome inspiration - I also became a father for the first time at 40.

@danfounder 29 күн бұрын

Congrats!

@BK-gh9us Күн бұрын

I do most of the things you mention...except maybe plyometrics? What category do running stairs fall under?

@ipotekata-ey2dq 9 күн бұрын

i'd train high rep slow twitch muscle .. it's the backbone of strength and endurance.. in my opinion.

@subro3439 22 сағат бұрын

I like the first cardio and the rest are okay (reaearch more everything comes natrually )

@stewpatterson1369 8 сағат бұрын

"We get older because of things we don't do, rather than because of the things we do." Yes, yes, yes, yes, 1000x yes.

@cristiansuciu3848 Ай бұрын

I like very much the way you talk and what you preach, but you are wrong about HIIT being done in 60-75% of MHR, that is low intensity cardio, you improve Vo2 max with HIIT going very close to 100% of MHR, especially in the last intervals. Also, if you walk and you are in the MAF zone it means you are cardiovasculary unfit, cause I clearly run in that zone and I'm not an athlete. That said, I really like your channel and your dedication!

@michaeltootikian4402 23 күн бұрын

good video

@neko7981 6 сағат бұрын

bro was like- wow, so this is what a dad is, cant wait to be the patriarch of a 300 year ol 7 generation long clan

@StimParavane Сағат бұрын

If you are really interested in longevity then you need to get into Daoism. They are the masters of this.

@mindcache5650 5 күн бұрын

I do all of these . But I focus on SIT and HIIT ( 5*5) plus weights. Why? I don’t know anyone who sprints hard at 100% , aged 64.

@bflbflbfl 29 күн бұрын

7:14 oooff missed opportunity to say do do legally

@SeniorGymBro-Tom 27 күн бұрын

Good start, but you have a long way to Go, Dan! 😂😂

@danfounder 27 күн бұрын

I know :)

@CilVine 9 күн бұрын

Interesting.

@ascendotuum9586 25 күн бұрын

Became a Dad at 25 yrs and 362 days. And no F'ing way I want to live to 100. Live to 75-80 is good enough.

@AR-qn9mq 27 күн бұрын

5.59 no description in the link below. Can you help please ?

@danfounder 27 күн бұрын

Adding to description but here it is for you: www.dango.co/blog/how-to-boost-your-performance-in-6minutes

@mikeboosh8776 27 күн бұрын

So basically you're saying do ALL types of exercises - stage 2 cardio + HIIT + Strength + stretching + plyometrics... Oh and don't forget to get your full 8 hours sleep. Is there anything else that you could add? I'm not saying you're wrong, but that's a lot to fit in alongside a job and a family.

@danfounder 27 күн бұрын

I hear where you're coming from. I've got 2 kids and a few businesses. Yes, this may seem like "a lot". But that's life. You have to prioritize what's important and become skilled at time management.

@g.r.s5200 29 күн бұрын

Hi Dan. Im struggle to fit all of this in . Work 12 hour shift . Should i be lifting and cardio in same workout??

@danfounder 29 күн бұрын

Choose one for now or do circuit training to get a mixture of both.

@g.r.s5200 29 күн бұрын

@@danfounder thank you Dan. Love your content and you content on (twitter ) X

@joalvarez6252 27 күн бұрын

You can get your steps in during lunch break, wear a weighted vest! Start with that! Btw Im not a dr. 😅

@danfounder 27 күн бұрын

@@joalvarez6252 Yes!

@medwho959 11 күн бұрын

Living with purpose is more vital than living tp 100. Secondly living long has no correlation to exercise, it's important but just like being born, so is dying. It's ordained. Some organs in our body works in automatic mode!! This implies we are fully not in control.

@Zoet50 6 күн бұрын

I don’t think you have any meaningful studies to support your claims

@medwho959 6 күн бұрын

@@Zoet50 I'm impressed you can think!!!

@MisterFairway83 24 күн бұрын

Hey Dan! What’s your view on Rice. Is it good or bad for losing weight?

@danfounder 24 күн бұрын

It's neutral. All comes down to how many calories you're taking in. That said I believe potatoes are better as a carb source as I find (anecdotally) that they help keep you fuller than rice.

@MisterFairway83 23 күн бұрын

@@danfounder Cool! Thanks Dan! Love your content. I learn a lot.

@giovannisoave9634 28 күн бұрын

Good advice, but skip the plyometrics if you have joint knee issues.

@jasondavidthai 27 күн бұрын

Channeling the Tito Ortiz "I want to outlive my kids...of course, 100%"

@PetrRuzicka001 Күн бұрын

Dude... where is qigong, where is taichi, where is yoga, where is meditation? And you could spend your time in the garden growing vegetables, chopping wood for winter, repairing house and you are all set.

@paulevans2246 27 күн бұрын

👍

@Helldivers2Guy 29 күн бұрын

So we should do p90x if you want to live a long time.

@kunverjihirani276 29 күн бұрын

😊👍🙏

@rookendgame 25 күн бұрын

Dude, or just play sports. You get literally every type of cardio out of sports like basketball, tennis, soccer, plus you get skills. How boring is just doing 5 different types of cardio?

@alnaizi 24 күн бұрын

You also get to train balance, coordination and get to meet new people. Also it's supposed to be fun/play which in itself becomes more valuable as one ages.

@civilapalyan6253 Ай бұрын

If you can maintain something for 4 minutes, it's not high intensity. The latter stuff gives you 20-30 secs at most before you fail and forced to decrease the intensity.

@danfounder Ай бұрын

Would look at the studies surrounding the 4x4 method. They will tell a different story.

@michaelboeri3178 28 күн бұрын

Insert joke here. 😜

@maffbuckley600 27 күн бұрын

@@michaelboeri3178burp

@Tbow9999 28 күн бұрын

Eat right workout right and still die i have know people who have never worked out and still live and move around at 100 I hope you get the results you are looking for but now all people have the same genetics good luck and we are designed to live and die period

@danfounder 27 күн бұрын

That's a nihilistic view on life, which I don't subscribe to. You can enjoy quality life within the years we live and that's something to strive for. Also, while genetics do play a factor it's a small one. Genetics is the gun and environment is the trigger. You can't change one but you can fix the other. Cheers!

@eternityjackson3564 27 күн бұрын

100 years, ok, but what if you die much earlier?...

@George-hl2xm 28 күн бұрын

When will you have time for anything else 😂

@danfounder 28 күн бұрын

Thankfully, I learned time management when I started my first business.

@Samson-dn4eo 4 күн бұрын

how do you have zero lines under your eyes and no wrinkles? lol

@hamala7437 8 күн бұрын

diiz yuuutube hd bekom full of Chiåaano-caribbeans woooh rrrrrre fluent wiïd englessa tongue !!!!

@HenriqueM-jh1ye 25 күн бұрын

I won't have kids, so I have no reason to live beyond the 60s.

@penderyn8794 Ай бұрын

A lot of the probability of ageing is down to genetics and we shouldn't avoid that. I knew an extremely fit neighbour in his 70s but he died suddenly as he had genetic vulnerabilities in the heart

@ShoNevesto Ай бұрын

That point you just made is antidotal, doesn’t disprove the overall point of the video. God bless!!

@civilapalyan6253 Ай бұрын

Disagree. Epigenetics has a much greater effect.

@danfounder Ай бұрын

Genetics is the gun and environment is the trigger. Wouldn’t place longevity all down to genetics. Our behaviors have a place in that equation.

@micker9830 27 күн бұрын

No one will live to 100, without excellent and lucky genetics. You can't exercise and healthy eat your way to 100. You can live a more fit and better life, but genetics are what will get you to 90+. You have to win the genetic lottery to hit 100, period.

@danfounder 27 күн бұрын

Mike fremont is 102. His dad died of cancer and his mom died of a heart attack. He also had cancer in his 60's until he changed his diet and how he exercised. Genetics matter but not as much as environment and behavior.

@micker9830 27 күн бұрын

@@danfounder Genetics is the biggest factor by far. You can help live your life to its full potential span, but to hit 100, you need to be a genetic freak and lucky(avoiding accidents etc). Sorry, the healthiest, fittest people in the world are don't make it to even 90 most times.

@marshallgiles6255 6 күн бұрын

Great presentation. Please everyone read the Bible daily and follow Jesus Christ. Mark 16 verse 16.

@stevemann1299 26 күн бұрын

Mr you dont decide how long you live. Your genetics do.

@Underdeblood23 26 күн бұрын

I don't believe that there's any one particular answer. I think it's a combination of factors ie, genes, lifestyle, including diet, exercise, formal and personal check-ups. Determination to live long and healthy. Be mindful of your organs limitations if you don't give them rest and detoxification.

@Justgoflyaway7 2 күн бұрын

READ !!!!!!! Genesis Chapter 5 Adam lived a total of 930 years then he died Seth lived a total of 912 years then he died Enosh lived a total of 905 years then he died Kenan lived a total of 910 years then he died There more to it etc... God Tells The Truth Nothing but the Truth BELIEVE N JESUS CHRIST NOW I PRAY AMEN ☝️ For God so loved the world he gave his one and only Son (Jesus Christ) that whoever believes in him shall not Perish but have Eternal life ... JOHN 3:16