Peter Attia· MD
if you want to take the long view and you actually care about making it to your 80's and 90's and performing really well being a super functional member of your family your community or whatever it is that matters to you you absolutely have to be visiting at least four different components of exercise the first being stability so this is the one that's most sorely missing and it's the one that is the root cause of most injuries that people have and it's the one that is actually the most interesting to me so it's basically the ability it's restoring the body to its natural ability to transmit load across the muscles preferentially and not the joints but doing that is that's a whole new way of training that we won't get into today the second is strength but again what does that mean and it's because you can have different types of strength but the most important ones are going to be the simplest ones which is the ability to hip hinge the ability to pull and the ability to push and all of those things require enormous stabilization so if you do those things without being stable you get injured so anyone who's doing those things and is hurt by them means they're not stable enough to be doing them yet so you have to go back to square one which is build the stabilization but everyone should be hip hinging pushing and pulling and everything else is grave if you want to do some bicep curls on top of that knock yourself out but at the end of the day it's push it's pull it's hip hinge and those things have to be done in my opinion by everyone then you move over into this pro tunc whoa cardio world and there are many energy systems and this is where I think people confuse the difference between athletic performance and training for life so if you're training for a 5k at the elite level that's a 15 minute race that's an energy system that is a person who is running slightly above lactate threshold and then well above lactate threshold that's basically what that race looks like if you're running a marathon which again at the elite level you're talking about two hours and twenty minutes two hours and thirty minutes would be incredibly elite that's a person who's running below lactate threshold until the very end the question is at the level of quote-unquote normal people people who aren't getting paid to run 5ks and getting paid to run marathons which i think is pretty much everyone listening to this you have to ask yourself what matters the most and in my view at that point you can simplify the problem greatly you have to be very aerobic ly efficient which comes back to this zone to area and then you have to have some anaerobic performance and that's where the high-intensity interval training comes in you don't actually need much of what's in