Can Extreme Fitness Help You Live Longer?

We all know, or least have heard of the benefits of exercise. But for the vast majority of us exercising is a pain. Don’t believe me? Take a look around, as a nation we are the fattest we have ever been. But because of the time and energy commitment to exercise, we look for other methods, i.e. fad diets, pills, potions and sewing up our stomachs.

But for a slim (no pun intended) few of us, we see the benefits of exercise, but again we don’t like to expend any energy. The media and other “sources” have said it’s OK to perform “low impact” and “moderate” exercising, i.e. walking instead of running, using bands instead of weights or even balancing on a big ball.

If this worked we’d all be living longer and in better shape…this type philosophy does not work! Don’t get me wrong, any exercise is better than none, but come on, take a look around….we’re fat and dying early!

In a Harvard study published in The New York Times, April 19th 1995, the fates of 17,300 middle-aged men were followed for more than 20 years. The shocking results found that only vigorous, that is, extreme fitness, and not non-vigorous activities reduced their risk of dying during the study period.

The study goes on to document that men who reported doing at least 1,500 calories' worth of vigorous activity each week had a 25 percent lower death rate during the study period than those who expended less than 150 calories a week. To achieve the level of exercise associated with longevity, a person would have to do the equivalent of jogging for about 15 miles a week.

Basically, the more active the men were, the longer they were likely to live. This effect of extreme fitness was seen even in men who smoked or were overweight, although those with neither of these health-robbing factors did better. However, no consistent beneficial effect on longevity was found among the men who pursued only non-vigorous activities like golf, I wonder if speed golf counts as vigorous activity? Also, the study did not include women but I think you’re smart enough to draw your own conclusion here.

The study defined as vigorous any activity that raised the metabolic rate to six or more times the rate at rest. Such activities include brisk walking, jogging, singles tennis, lap-swimming, fast cycling and doing heavy chores at home or in the yard.

Now I’m not suggesting that you go out immediately and signup for the Iron Man. I am suggesting that you take a look in the mirror, at your scale and your hart rate monitor. If you’re not happy with the results then perhaps a phased in extreme fitness program would be beneficial. Some suggestions are:

*Kettlebell training for 2 hours a week
*Walking at four to five miles an hour for 45 minutes five times a week.
*TRX training for 3 hours a week
*Swimming laps for three hours a week.
*Cycling for one hour four times a week.
*Jogging at six to seven miles an hour for three hours a week.
*Rollerblading for two and a half hours a week.

Before you start any exercise program make sure you check with ou doctor, but remember, he/she may be in worse physical condition than you. In addition, cardiologists have long recommended that to reduce heart attack risks, one should exercise at least 20 minutes at a time three times a week at a heart rate of about 70 percent of one's maximum. A vigorous activity, like jogging or brisk walking, is often necessary to achieve this level. This advice had been based on physiological studies showing that "this level of activity was most efficient at building up cardiorespiratory fitness."

Once your level of cardiorespiratory fitness has been built up it’s time for extreme fitness for a longer, happier and healthier life.

Gregg Swanson
Extreme Fitness for Life Time Fitness
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