I can’t tell you how incredible it is that you include proper subtitles in your video. That extra effort is seriously appreciated!

Been doing zone 2 for 10 months, my resting heartrate went from 62 to 46. And I just feel full of energy in demanding anaerobic exercise (HIIT) and aerobic execise

Loved the video! Looking forward to more! All the best!

love this! You had me cracking up. I listen to Dr. Attia all the time and I loved his book!

The breakdown: Zone 2 || 4 sessions x 45min - Conversational pace - Running, Rowing, Cycling, Rucking Zone 5 || 1 session x 30min - <a href="#" class="seekto" data-time="63">1:3</a> (1min in Zone 5 : 3min in Zone 2) or <a href="#" class="seekto" data-time="244">4:4</a> (4min in Zone 5 : 4min in Zone 2) Strenght || 4 sessions x 40-60min - I heard last month Dr. Attia saying he does 2 upper body and 2 lower body sessions. - He also says that if he does just strength, he'd do it in the morning. - And specific exercises depend on the person and what their needs are Stability || Spred throughout the week (1-2-3) - Dr. Attia actually recommends DNS (Dynamic Neuromuscular Stabilization) guided by a DNS professional. - But if not, in general - PAILS and RAILS, Mobility, Yoga, Pilates etc. ............. COMBINATIONS (2 separate sessions in one day or back-to-back): No1. Zone 2 + Zone 5 - Always do Zone 2 first and Zone 5 after (45min + 30min OR 1h 15min) No2. Zone 2 + Strength - Always do Zone 2 first and Strenght after (45min + 40-60min OR 1h 25min - 1h 45min) No3. Zone 2 + Zone 5 + Strength - In this order (45min + 30min + 40-60min OR 1h 55min - 2h 15min) WHAT THIS MEANS WEEKLY Zone 2 + Zone 5 - Once a week + 3 x Zone 2 + Strength + 1 Strength + 2 Stability OR mobility movements between exercises during Strength sessions One Possible Variation Is: Monday || Zone 2 + Zone 5 (45min + 30min // 1h 15min) Tuesday || Stability (1h) Wednesday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Thursday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Friday || Stability (1h) Saturday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Sunday || Strength (40-60min) Zone 2 + Strength - 4 times a week + 1 Zone 5 + 2 Stability OR mobility movements between exercises during Strength sessions One Possible Variation Is: Monday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Tuesday || Zone 5 + Stability (30min + 1h // 1h 30min) Wednesday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Thursday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Friday || Stability (1h) Saturday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Sunday || Rest Zone 2 + Zone 5 + Strength - Once a week + 3 x Zone 2 + Strength + 2 Stability OR mobility movements between exercises during Strength sessions One Possible Variation Is: Monday || Zone 2 + Zone 5 + Strength (45min+30min+40-60min // 1h 55min-2h 15min) Tuesday || Stability (1h) Wednesday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Thursday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Friday || Stability (1h) Saturday || Zone 2 + Strength (45min + 40-60min // 1h 25min - 1h 45min) Sunday || Rest .............. Okay, that was a bit intense to break down ;d Hope it helps. I definitely needed to see one.

Thank you, Shervin! I just pre-ordered the book on Audible! Thank you so much for this great video. Magnificent information! 👍👏💪

Thanks for keeping us in the loop brother! Will definitely be adding more Zone 5 / HIIT training to the protocol for longevity

Great video, so nicely explained everything Peter teaches.. keep up the good work! 😎🤟

Thanks for this. He talks so much you never get a simple routine of what to actually do.

Love this shervin so well made

Great video Shervin!

New subscriber here!! Because of the 100years goal! I’m here for this

Thanks for making this video. I really enjoyed it.

thank you this changed my life

Bro thank you for this video. I had no idea. You are actually Out here saving lives😊

Thanks for the video. Sub'd!

Another banger from shervin💯🔥

Thank you. You've done your research and condensed it to a video, which I'm tankful for. I was after this exact recommendation as I knew the pieces but didn't see the full routine yet.

Go, Shervin!

Great video. Concise, simple, to the point. Well edited. I’m impressed. 👍🏻🇨🇦

I’m done reading the book! 17 hours long on audible but so worth it! Working on getting my vo2 Max up!

this is amazing. instant subscribe!

valuable summary, thx!

One of my favorite media personalities and doctors! Great video!

Damn, well done man! Someone should give more detail to the centenarian Olympics. I’m very interested in this.

I think a great time to do Mobility “stability” is during strength training while you are resting between sets. I.e if your working out your upper body during strength training than focus on a couple of mobility movements for lower body through out the whole workout, and vice versa. I picked this up like 10 years ago when doing an ERIC CRESSEY routine and have found the best way to stick and be consistent with mobility work

Great video thanks

Michael Scott cracked me up. Nice video!

Great video. Subscribed.

Very useful Video bud thx

now you got me rethinking a few things.. and buying a book

#PeterAttia should definitely comment on your video to bump it up... So very well done good sir! 🎉

Like! Sassy! Informative. Fun. Can’t wait for the book to come out!

This was Great!!!

peter is great. As a physician I try and practice medicine 3.0. Every physician should read the book and for that matter everyone should read the book

Love your video

THANK YOU! At this point Peter Attia's channel is a mess so for a beginner, like myself, I have no idea where to start but this video is just perfect

Thank you for the summary, really useful for those who don’t have time for long information depleted videos. But saying Hugh Jackman as you did …

Nofitication reminder was so clever at <a href="#" class="seekto" data-time="286">4:46</a>

Really good video!! I liked that although you are a beast already, your cardio fitness wasn't miles away from me 😅 struggling to see how this is achievable with my full time job and study, the corporate world doesn't care about your longevity 😬😬. You are spot on with the life in later life, if I am privileged enough to live to an old age, I want to be able to live, I want to be able to hike, take a dog for long walks, play etc and that's why I want to get fit so i can play with my kids, nieces and nephews so I can keep up!! My Dad is an absolute beast at 66 this year, FTP well in excess of 200, he is a machine, my aim is to catch up but also increase my strength significantly, even though I'm half his age 😂 I think another area needs to be touched on and that's mental health, I've taken on a lot of responsibility at work recently and my stress is high, I need to work on that side in parallel so it doesn't impact me so much. No idea why I'm writing all this 🤟🤟

Hi Shrvin!!! love your videos and follow them all the time. Can you add the transcript in a comment for the breakdown of the program elements? This will help people with existing program incorporate the requirements into that. So for example: Once a week do Zone 5 for 30 minutes 4 times a week do Zone 2 Make sure to add stability session 2-4 times a week At least 4 times a week of strength. I just made all this up so a real one will be great :) Keep creating such awesome content.

Wondering if a hiit cardio workouts would be a VO2Max workout? 🤔. I’m very intrigued thanks for sharing!

Snaps, that gym is beautiful everything under the sun:)

Stephen Seiler is the person who did work on Vo2max, Zone 2 and 4by4. It is mainly for cycling athletes. Just info

Great video. I too have just started his book and am trying to take his advice. I also found the stability component the hardest to find information on. To me it sounds very much like yoga, but surprisingly I have listened a tonne of his interviews and read his articles, and he never mentions yoga. Maybe he will later in the book.

I’m enjoying these, keep it up 🤜🤛

Love this video! Been trying to train in a similar way! For the farmer walks, are you working towards his strength standard of being able to walk for a minute with 100% your Bodyweight (50% in each hand)? I’m at 70% right now and it’s intense!

Nice video,well done. Also, I'm 62 but I'm very thankful for my health. Rim Rim Grand Canyon 6 hours or so, <a href="#" class="seekto" data-time="176">2:56</a> 800 meter, sub 7 hour 50K this year. I'm an average athlete at best, The key to my longevity is to keep the routine simple and convienent, involve fun friends, and I do what I enjoy. My secret weapon is my bike commute. Yes at 62,. it saves time and is so much fun and finally I like to always have an event on the calendar.

Obsessed w the cut at <a href="#" class="seekto" data-time="181">3:01</a>

＋ 加油 from Malaysia

Do a fast walk with arm movements... Speed bag, elliptical arms, jumping jacks, arm curls.... You can alternate through them to adjust heart rate. Easier on knees than running...full body workout.

biggest gripe with his approach would be time, i think. but nice video my man Shervin!

your videos are getting better and better!!

great video

I think his stability work is FRC and Kinstretch based. Look there for more info.

Got a follower. Sweet vids. Algo

"at a hundred, two hundred years old" Love the deadpan humor sprinkled in :)

<a href="#" class="seekto" data-time="296">4:56</a> Not the airball, man 😭😭

I like your video. Funny and Informative.

Thank you for the video, my zone 2 is under 120! Yours seems to be really high

Nice breakdown on all of these pillars! PAILs and RAILs would be more strength training in your end ranges rather than “activation”. Strengthening at your end ranges give your joints and tissues resilience in positions you wouldn’t normally train with traditional strength training and activity in our “middle ranges” or where our bodies and nervous system currently have access to. Can dive down deeper into this in a separate conversation :)

Which gym is that? Looks incredible!

Thanks for the nice video.. How did you connect your watch to h10.. Mine keeps disconnecting

Some to summarize "Steady State Cardio" for 45 minutes and then some HIIT

Shervin, are you wearing a Whoop monitor on your bicep? So, you have a Polar, Apple watch and whoop? And does the bicep GI VV e a better reading?

Finally a fitness, strengness guy that doesn't take himself too seriously 😂🎉

Good channel

Is that Chelsea Piers, NY?

hey can you reference where he said if combining zone 2 and strength in one session, do zone 2 first?

sweet gym. where is that?

Great vid, how long is your vo2 max session? (Total cycles)

I am MUCH older than you and can assure you that aging is only killing those early who “groom their vices” (not doing any sports or daily physical activities, excessive alcohol, smoking, steroids or even drugs). Doing some weight training after your cardio workout is boosting muscle strength which will benefit your running (your running speed is similar to mine = due to your young age, you will be able to improve your speed by quite a bit - target 5min per kilometer). Shedding some muscle mass while keeping your muscle strength(!) will enhance your running economy.

Thanks

lol I was watching this vid and dang it sounds like the book I just read .. outlive lol

I would imagine pulling yourself out of a pool could be simulated by an action similar to bar dips? And maybe some inner thigh elasticity to put your foot over the edge

My biggest recommendation for people is to pick up a recreational sport, ideally a team sport e.g. soccer, basketball, badminton, baseball, etc. It inherently has all the zone 2 and zone 5 training, and the team part is fun and social thing so it's more sustainable. At a recreational level, you play at your own pace. It also has some short bursts of intensity which naturally takes you to your zone 5 without even thinking about it. There are probably a ton of local recreational sports of any kind at any level near you and you pay just a fraction of gym memberships (unless your natural interest is going to the gym).

I can easily talk on the rower but my lactate after 20min at 125 bpm at 100 watts is 3.1. So according to this and other Dr. Attia videos I’m out of zone 2! What’s going on?

For zone 5, I recommend 3-5 minutes vs just a minute. You really want your heart rate to be pegged for a long as you can handle! It's going to hurt 🙂. Good video!

For stability - look at Knees Over Toes Guy

Can’t believe you don’t know who is Hugh Jackman 😂 X-men?? No? Great video though! Looking forward to the book

Which fenix model you wearing? 7x?

How long is the zone 5 vo2 max session?

One-time less likely to die means subtracting from your likelihood of dying one times its value, which brings your likelihood of dying down to zero. You'll never die. So, what does five times less likely to die mean?

"MitoChoNdriA iS thE pOweRhOus --" definitely earned a like hahaha

so how many sets of zone 5? sounds like you said it took you 30 mins

I'm kind of confused, but also I get the message at the same time. I'm 61, and yes I'm one of those people...I've let myself go physically. I can tell that if I continue on this path, I will end up falling and dying. I get that I need to get off my a$$ and start exercising. But does this Dr. really expect people like me (with arthritis, bursitis, etc) to run for 45 minutes? I don't think my joints can take that. I guess I could walk fast. Has the doc said anything about people like me that are past a certain point?

Is he the brother of Reza from shahs of sunset show on bravo?

Zone 2 is different among smart trackers/app, what is the best way to calculate it? By my hr max? AWU,concept2 or Athlytic use different ones. So what is the baseline to go with for monitor the HR zone 2 range if for me i cant hang on “talking conversation pace”

how much is a membership at chelsea piers

Great video. Don't skip aerobics (easy jogging, bicycling, swimming, etc) day, because that lengthens your telomeres.

Peter Attia has created a program here that is in the process of making him lots of money. One of the main techniques is making things so intricate and difficult to understand that You must buy his programs, books etc. .

great videos but where is 6 pack😀

He splits sundays with am threshold work and pm vo2 work

i lost 10 pounds in 2 days and gained 4 pounds of lean muscles

Where is the video you tested yourself against peter attias standards? Do you have charts to measure yourself?

Can anyone explain to me if fitness and strength are so influential on longevity why women outlive men? Is it relative to peers?

basketball and football/soccer does a lot of stabilization workouts like single leg deadlifts for beginners and adv: combo of single leg deadlift with dumbbells that you can do cuban press with. start by single leg deadlift down to pick up the dumbbells perform the other half of the deadlift into a cuban press

Longevity I don't want to Die

what are your minimalist shoes? cheers

Kariza wake up Shervin posted😃