Brady Holmer

But once you get into retirement age, so maybe, you know, I think the way that maybe people think about exercising is that, yeah, you want to do a lot in early life to kind of build up those reserves and your muscle mass and your aerobic fitness and things like that.

But

You know, as you get older, think about exercising more as you maybe have more time to dedicate to it.

Because not only, you know, you need probably that amount in order to kind of maintain some of these changes.

So it's, again, I think a harsh reality maybe.

It wasn't at all.

It was, I think it wasn't easy.

It was simple.

And I think something that everybody can kind of work up to and use as kind of a framework for how to structure their training.

So yeah, as you mentioned, this was a two-year study, which again, like if anybody's familiar with exercise physiology research, like doing a two-year exercise intervention is pretty incredible to get those participants to adhere to that regimen.

I can't remember how many participants were in that study right now, but I think it was, you know, a

somewhere around 200 maybe, but they had a pretty decent number of participants.

But it involved a two-year commitment and they didn't start them out right away doing everything that they were doing at the end, but they scaled up their exercise gradually throughout the two years.

By year one, they were kind of, you know, reaching their peak exercise and then they maintained them for the second year.

And so what this involved was eventually, you know, doing about five to six hours of aerobic exercise, or I guess it was total training per week was kind of five to six hours.

And what that involved was one of one Norwegian four by four session.

They actually at one point in the study, just before the one year mark, we're doing two Norwegian four by four interval training sessions per week.

After the year, they dropped it down to just one for the maintenance phase.

So one Norwegian four by four interval training session per week.

They did one session per week that was an hour or longer of their base pace.