Thursday, August 17, 2017
Major Findings from the Research
Here are the major findings from The Longevity Project on what helps us live longer more fulfilled lives.
- Long live the prudent and persistent
- It’ Ok to worry about your health
- Emotional support networks lead to longevity
- Increase levels of activity and exercise (It’s never too late to start)
- Improve social relations – spend time with friends and family
- Watch less TV
- Help others and express gratitude to those who have helped you
- Take on new challenges to remain fresh and in the moment
- Take care of yourself to care for those around you
- Work hard at a healthy marriage
- Find work that is rewarding to you
- Faith communities offer strong social support networks
- Women live longer because they have stronger support networks
- Manage traumatic stress with healthy habits
- Find your unique pathway to longevity
Read more…The Longevity Project Coaching Program
Polar Smart Coaching Training Tip: Training Data Interpretation
Using wearable tracking technology allows you to be very specific in your goal setting in service of your health and fitness goals. Specificity increases focus and compliance, if you have data driven goals that are easily measured over time your chances for success increases dramatically.
The four main biometric measures are:
1. Calories Burned (BMR/Exercise) measures energy system development
2. Activity Level (Steps) measure daily body movement to determine Basal Metabolic Rate (BMR)
3. Training Time is total time in HR training zone 2-5 and measures aerobic efficiency and endurance
4. Recovery Time (sleep) measures sleep time and restful sleep time
There are many more like VO2max, Running Index, Time in HR Target Zones, Function Threshold Power, Sleep Quality, Strength to Bodyweight Ratio and more. Use these measures to track your progress set weekly accountability goals like: 2,500 calories burned from exercise, 70,000 steps, 5 hours of exercise, 50 hours of sleep. These levels denote a base conditioning fitness level for healthy living, maintaining these biometric cues allow you to maintain higher levels of fitness over an extended period of time. Get specific if you want sustained fitness results for a lifetime.
Nutrition Tip: Avoid absent-minded eating.
Absent minded-eating can be devastating to your effort to eat sensibly. For example, just one handful of cashew nuts is 300 calories (30 minutes or more on the treadmill). Sometimes at events or gatherings we eat just because we are in proximity to the food. Sure it looks good and tastes even better, but nothing tastes as good as being lean feels. Once you have tasted it once it doesn’t taste any better when you go back for seconds. Step away from the buffet table and grab a glass of water instead, to minimize the extra calories, you will be glad you did when you get on the scale.
“I don’t know what your destiny will be, but one thing I know: The ones among you who will be really happy are those who have sought and found how to serve.” Albert Schweitzer
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