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1. Move Naturally & Incorporate Physical Activity into Daily Life
"More than 75% of Americans don't even get 20 minutes of physical activity," Dan notes. But the good news is, "The biggest gain is to go from zero activity to 20 minutes a day. That's 3 years of life expectancy right there."
For those over 60, building and maintaining muscle is... See more
"More than 75% of Americans don't even get 20 minutes of physical activity," Dan notes. But the good news is, "The biggest gain is to go from zero activity to 20 minutes a day. That's 3 years of life expectancy right there."
For those over 60, building and maintaining muscle is... See more
One-minute high-intensity exercise (3 x 20 sec), 3x a week for 12 weeks, improved fitness as much as did 3 x 45 minutes a week aerobic training.
Muscle mitochondria also increased similarly in both.
Intensity trumps volume.
You don't need a lot of time to get... See more
Focus on building strength and intensity—not just counting movement minutes.
Current guidelines focus too much on minimums and not enough on intensity. We need to increase weekly exercise recommendations to 300 minutes or more for moderate intensity exercise, emphasize HIIT as a primary strategy for metabolic and cardiovascular health, and... See more
Current guidelines focus too much on minimums and not enough on intensity. We need to increase weekly exercise recommendations to 300 minutes or more for moderate intensity exercise, emphasize HIIT as a primary strategy for metabolic and cardiovascular health, and... See more