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Training · free course

Fitness

Exercise is the closest thing we have to a longevity drug — nothing else moves so many markers of how long and how well you'll live. This track covers the kinds of training that matter (aerobic base, peak aerobic, strength, stability), how much you actually need, and how to build a weekly plan you can keep.

11 lessons · about 66 minutes

  1. 01Exercise: the closest thing to a longevity drugWhy training beats almost every pill for how long and well you live.5 min
  2. 02The four kinds of fitness that matterAerobic base, peak aerobic power, strength, and stability — each a different job.6 min
  3. 03Zone 2: building your aerobic baseEasy cardio is the unglamorous engine that powers everything else.6 min
  4. 04VO₂ max: the number that predicts your lifespanYour peak aerobic power is one of the strongest mortality predictors known.6 min
  5. 05Strength: muscle as an organ of longevityWhy building and keeping muscle is non-negotiable as you age.7 min
  6. 06How much exercise do you actually need?The evidence-based weekly targets — and why some beats none by a lot.5 min
  7. 07Building a weekly programFit cardio, strength, and intervals together without overcomplicating it.6 min
  8. 08Recovery, overload & avoiding injuryYou don't grow during the workout — you grow while you recover from it.6 min
  9. 09Exercise, the brain & metabolismWhy training is also one of the best things you can do for mood and mind.6 min
  10. 10Build your training planTurn the four pillars into a routine you'll actually keep.6 min
  11. 11Gear that matters (and what doesn't)The minimum kit that builds real fitness — and what belts, shoes and massage guns actually do.7 min