Health and Longevity
These 9 Measures Might Take Your Health and Fitness to Another Level
Leveraging these practices might optimize performance, enhance cardiovascular health, reduce injury risk, motivate us, and improve our healthspan and lifespan
In a recent article, I discussed the importance of VO2max as a valuable measure for cardiovascular health, reducing the risk of heart disease, improving fitness, and possibly boosting longevity. Gratefully this story attracted the attention of my valued readers, who benefited from it.
Following the requests from subscribers, who expressed interest in similar measures for their fitness, healthspan, and lifespan, I decided to share a summary of my extensive research and experience on this topic which is close to my heart. These measures took my fitness to another level.
In this post, I will introduce nine additional measures comparable to VO2max impacting our well-being. These measures go beyond mere fitness, as they contribute to a better quality of life and improved health outcomes when used in our daily routines consistently with support from qualified healthcare professionals.
By improving these measures, we can optimize our physical performance, reduce the likelihood of injuries, enhance cardiometabolic health, stay motivated and inspired, and possibly enrich our healthspan and lifespan.
One of the reasons I wrote this article is to inspire the aging population because falls caused by sarcopenia and osteoporosis are major health concerns for them. Falls can result in severe injuries like hip fractures, head injuries, and other complications, reducing the ability to live independently and shortening lifespan.
The increased risk of falls is due to changes in the sensory and motor systems as we age. Seniors have a higher risk of falling down and causing fractures. Timely treatment and prevention are vital. One of the prevention methods is using these measures proactively to create physical and cognitive reserves as we age.
As these measures are comprehensive, I briefly introduce them based on the literature review and provide practical tips from my experience.
1 — Heart Rate Variability
I start HRV because it is my favorite one. Its indications and benefits are beyond fitness. HRV also depicts the current and future state of our health. I wrote about HRV previously, so you may check the details in a story titled Key to Good Health Resides Between the Spaces of Our Heartbeats.
HRV is the variation in the time intervals between consecutive heartbeats. It reflects the activity and balance between fight-or-flight (ANS) and rest-and-digest (PNS), giving us valuable clues from our bodies and minds.
Higher HRV indicates a healthy and adaptable autonomic nervous system associated with better stress resilience, cardiovascular health, and overall well-being. Lower HRV suggests higher stress levels, fatigue, and reduced recovery capacity.
Monitoring HRV helps us understand our readiness for training, track recovery, and manage stress. This valuable measure can help us optimize training intensity, prevent overtraining, and improve performance gradually.
Many affordable devices on the market allow recording HRV. However, it is a complex metric influenced by various factors. Therefore interpretation might require expertise in the field.
Practical Tips
✍ I provided three steps to improve heart rate variability. So I won’t repeat them here.
2 — Resting Heart Rate
I also wrote about heart rate before sharing my years of experience in monitoring it regularly and reaping numerous benefits. You may check the details in a post titled What Is Heart Rate, and Why Should We Monitor It Regularly?
Resting heart rate (RHR) measures the number of times our heart beats per minute while at rest. A lower RHR usually indicates a stronger and more efficient cardiovascular system with a reduced risk of heart disease.
A good RHR indicates that the heart can pump blood more effectively. But there are, of course, many more factors for heart health.
Monitoring RHR changes can help us assess cardiovascular health and track fitness progress.
Practical Tips
✍ Try regular cardiovascular workouts to reduce RHR and improve heart health. Practice stress management techniques like meditation, muscle relaxation, and deep breathing.
3 — Body Composition, Metabolic Markers, and Bone Density
Body composition analysis determines the proportion of body fat, muscle mass, and other components like bone health in relation to total body weight.
A healthy body composition, with an appropriate balance of lean muscle mass and body fat, indicates better health, physical performance, and aesthetics.
Monitoring changes in body composition helps us set goals for fat loss, muscle gain, and a better physique.
Metabolic markers guide training zone prescriptions, optimal fueling strategies, and individualized exercise programming.
Metabolic markers, like blood lactate levels and respiratory exchange ratio (RER), provide insights into our metabolic response to exercise. Monitoring metabolic markers helps determine the energy system utilization, training intensities, and endurance capacity.
I documented my research into lactate in an article titled Optimize Lactate Levels for More Energy and Better Fitness. The key points are understanding the resting lactate levels and preventing hyperlactatemia.
Bone density measurements assess the strength and density of bones. We can get them checked via DEXA scans which can also show muscle and fat ratios. It can be valuable for both sarcopenia and osteoporosis. Healthcare professionals can also use MRI for more complex bone health issues.
Optimal bone density is crucial for bone health, reducing the risk of fractures and maintaining skeletal integrity. Monitoring bone density is vital for people concerned about bone health, bone-related injuries, and those with conditions like osteoporosis affecting bone density.
Practical Tips
✍ Engage in exercise programs that target energy systems like aerobic and anaerobic based on your goals. Gradually increase training intensity and duration while monitoring metabolic responses. Focus on progressive overload and balanced nutrition for desired changes. Get your fat ratio, muscle quality, and bone density via DEXA Scans or other tools if you can afford them.
4 — Strength, Power, Power Output
Strength and power tests can assess muscular strength and explosive power, typically through exercises like the bench press, squat, and vertical jump. Power output measures the rate at which work is performed during exercise. It combines strength, speed, and force production.
Improved strength and power can enhance athletic performance, functional abilities, and overall physical capabilities.
Higher power output indicates greater overall strength and performance capabilities. Power output is crucial for activities like cycling, rowing, or jumping, where generating force quickly is necessary.
Strength and power training are crucial for athletes and people involved in activities requiring explosive movements or heavy lifting.
Practical Tips
✍ Try resistance training exercises targeting major muscle groups. Focus on progressive overload, proper form, and recovery. If you are healthy, you may try workouts involving explosive movements emphasizing speed and force production. Working with a qualified strength and conditioning coach can be helpful.
5 — Flexibility, Speed, and Agility
Flexibility is the range of motion around our joints. Speed and agility tests assess our ability to move quickly, change direction, and react to stimuli.
Tests like the sit-and-reach or shoulder flexibility assessments can measure flexibility levels. Good flexibility and agility are essential for proper posture and joint health. They can reduce the risk of injuries during physical activities.
Flexibility, speed, and agility training are essential for injury prevention, enhanced performance, and overall movement quality. Gaining flexibility, speed, and agility can enhance fitness performance, reaction times during workouts, overall athletic capabilities, and lifespan.
Longevity experts and practitioners pay special attention to their clients' flexibility, speed, and agility.
Practical Tips
✍ Try regular stretching workouts, especially yoga and Pilates, to improve flexibility. Focus on both static and dynamic stretching techniques. Consider speed drills, agility ladder workouts, and sport-specific movements in training routines. Focus on quick footwork, change-of-direction exercises, and reaction training. Working with a physiotherapist or sports specialist can be helpful.
6 — Balance, Stability, and Functional Movement
Balance and stability tests evaluate our ability to maintain equilibrium and control body position. Proper balance and stability can reduce the risk of falls, improve coordination, and enhance movement quality.
Therefore, balance and stability training is essential for injury prevention, sports performance, and activities that require controlled movement.
The functional movement screening (FMS) tool assesses movement patterns and identifies imbalances or limitations in mobility, stability, and overall movement quality.
Identifying movement dysfunctions can help us prevent injuries, improve movement efficiency, and optimize performance. FMS results can guide us in corrective exercises and programming to address movement limitations or asymmetries.
Practical Tips
✍ I documented my reviews, observations, and experiences in an article titled 5 Steps to Improve Neural and Muscular Abilities for Lifelong Mobility. The key points are to enhance the innate vestibular and proprioceptive systems joyfully. You may progressively challenge stability by adding unstable surfaces or dynamic movements. Trying balance workouts like single-leg stands, yoga poses, or stability ball exercises into workouts can be helpful.
7 — Anaerobic Threshold and Capacity
The anaerobic threshold is the point during exercise when the body shifts from primarily using oxygen for energy to relying on anaerobic metabolism.
Anaerobic capacity is the ability to perform high-intensity, short-duration activities primarily relying on anaerobic metabolism. Anaerobic threshold, power, and capacity can be determined through lactate threshold tests and ventilatory threshold assessments.
These measurements are valuable indicators for endurance athletes and fitness enthusiasts to optimize training intensity, delay the onset of fatigue, and improve performance.
Developing anaerobic power and capacity can improve performance in explosive activities, sprints, and activities with high-intensity bursts. Knowing the anaerobic threshold, power, and capacity can help us determine appropriate training zones and improve our aerobic capacity.
Practical Tips
✍ If you are healthy, try high-intensity interval training (HIIT), sprints, and tempo runs. Gradually increase exercise intensity while monitoring breathing and lactate accumulation.
8 —Time to Exhaustion, Reaction Time, and Movement Efficiency
Time to exhaustion can measure the duration we can sustain a specific exercise or workload until exhaustion.
Improving the time to exhaustion indicates enhanced endurance capacity and cardiovascular fitness. Tracking time to exhaustion helps us monitor progress and set goals for endurance training.
Reaction time measures the speed at which we can respond to a stimulus and initiate a movement. A faster reaction time is vital for quick decision-making, reflexive responses, and agility. Improving reaction time can enhance sports performance.
Movement efficiency measures how effectively we perform specific movements or exercises, considering factors like biomechanics, various techniques, and energy expenditure.
Improved movement efficiency can enhance performance, reduce the risk of injuries, and optimize energy utilization. It benefits sports performance, functional activities, and overall movement quality.
Practical Tips
✍ Try aerobic exercises like running, cycling, tennis, or swimming. Gradually increase exercise duration and intensity over time. You may consider reaction drills, like agility ladder drills with auditory cues, visual stimulus-response exercises, or sports-specific reaction training.
9 — Psychological Factors
I left this to the end as it is not a physical measure. I wrote numerous articles about this. Psychological factors, like motivation, self-confidence, and mental resilience, are vital in fitness and sports performance.
A positive psychological state can enhance our focus, drive, and performance. Negative psychological factors like pessimism and a closed mindset can hinder performance. Improving psychological factors through mental training and positive reinforcement can contribute to success.
I met many athletes, gymnasts, and bodybuilders working with sports psychologists and psychotherapists to improve their mental resilience, overcome performance anxiety, and enhance their competitive mindset.
Practical Tips
✍ Set measurable goals, develop positive self-talk, practice visualization, use relaxation techniques, stay optimistic, and obtain support from sports psychologists, mental skills coaches, or psychotherapists.
Summary and Conclusions
These ten measures, if used consistently, can improve our neural and muscular abilities, increase our fitness, and might contribute to our healthspan and lifespan. I briefly highlight these measures in this summary.
Heart rate variability (HRV) is the variation in time intervals between consecutive heartbeats, reflecting the balance between our fight-or-flight and rest-and-digest states.
Higher HRV indicates a healthy autonomic nervous system linked to better stress resilience and cardiovascular health. Monitoring HRV helps us optimize training, track recovery, and manage stress.
Resting heart rate measures the heart’s beats per minute at rest. A lower RHR suggests a more robust, more efficient cardiovascular system and reduced heart disease risk. Monitoring RHR changes can help us assess cardiovascular health and track fitness progress.
Body composition analysis determines the proportion of body fat, muscle mass, and bone density. A healthy body composition indicates better health, performance, and aesthetics. Tracking changes helps us set fat loss, muscle gain, and body improvement goals.
Metabolic markers like lactate levels and respiratory exchange ratio provide insights into our metabolic response, guiding training and fueling strategies. Monitoring metabolic markers informs energy utilization, intensities, and endurance capacity.
Strength and power tests evaluate muscular strength and explosive power. Power output measures the work rate during exercise, containing strength, speed, and force production. Enhancing strength and power can improve athletic performance, functional abilities, and overall physical capabilities.
Flexibility measures the joint range of motion. Speed and agility tests assess quick movement and reactions. Flexibility and agility boost posture and reduce injury risks. Training in these areas prevents injuries, enhances performance, and improves overall movement quality. Experts prioritize these qualities for longevity.
Balance and stability tests gauge our equilibrium and body control. They help us reduce fall risks, enhance coordination, and improve movement quality.
Training in balance and stability is crucial for injury prevention, sports performance, and activities demanding controlled movement. FMS results guide corrective exercises and programming to address limitations or asymmetries.
The anaerobic threshold marks the point in exercise when the body transitions from using oxygen to relying on anaerobic metabolism.
Anaerobic capacity is the ability to perform high-intensity, short-duration activities that rely on anaerobic metabolism. Lactate threshold tests and ventilatory threshold assessments determine the anaerobic threshold, power, and capacity.
Time to exhaustion measures exercise duration until exhaustion. Improving it can enhance endurance and cardiovascular fitness. Tracking it monitors progress and sets endurance training goals.
Reaction time determines response speed, crucial for quick decision-making and agility. Enhancing reaction time can improve fitness performance.
Finally, psychological aspects are necessary for fitness and mental health. Our positive mental state might enhance focus, attention, task-switching, memory, learning, and motivation.
A negative mental state, especially pessimism, perfection, and cognitive rigidity, might restrict these abilities. As a centenarian holistic doctor advises, we must learn to let go and practice forgiveness.
These nine measures, including VO2max, immensely improved my health and fitness. Therefore, I want to pass along this valuable information to my readers. Please share this post with your friends and loved ones who might benefit from them.
Let’s keep in mind that proper exercise is the best health and longevity tool. However, you need at least 150 minutes weekly, including aerobic and anaerobic, for the best outcomes. Always obtain support from qualified healthcare professionals before starting an exercise program.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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