Younger Next Year a book by Chris Crowley & Henry S, Lodge, M.D.

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1 Younger Next Year a book by Chris Crowley & Henry S, Lodge, M.D. 1. Chapter 1 The End of the World a. Turning 60 isn t & shouldn t be the end of the world, or the start of the end of your life b. You can choose to live like you re 50 until you re in your 80 s c. Most of us can be functionally younger for the next 5, 10, and even 20 years d. This chart graphically shows your functionality as a % as you age. The blue line is what many of us see as our future functionality at age (a steady downhill slide). The red line is what your future functionality can be with some life style changes as well as a new mindset, The green line is what your future functionality can be for maybe as many as 95% of you, if you adopt the lifestyle changes laid out in this book. 100% 90% 80% 70% 60% 50% 40% 30% 20% 10% 0% Age 50 Age 55 Age 60 Age 65 Age 70 Age 75 Age 80 Age 85 No Lifestye Change Some Lifesyle Change Optimal Lifestyle Change e. Dr. Harry says that over 50% of all illness and injuries in the last 3 rd of your life can be eliminated by changing your lifestyle in the way he suggests. Not delayed, but ELIMINATED. f. 70% of premature death (before you are deep into your 80 s) is lifestyle related. g. 70% of the normal decay associated with aging (weakness, sore joints, lousy balance, etc.) can be forestalled almost till the very end. h. The bottom line: aging is inevitable, but decay can be prevented. i. As you read the book, some of the recommendations may sound appalling especially the exercise part. You may react like: they re kidding, right. They are not. You may find that it can be fun and even a little addictive. It s tough, but it works! 1

2 Note: My personal story. I was a wannabe athlete most of my life, but once children came along and then I returned to work, not much time was allotted to exercise or sports. I did a little jogging when I felt I was really getting overweight and out of shape, but that was sporadic. My last 6 years of work, commuting every week, were hour work days followed by a late fast food dinner and then bed. Repeat the same for 4 5 days. Drive home and get ready for the next week. Then retirement came and our move to SLV. My first goal was to lose about 20 pounds and get back into shape. I started jogging again and took up water aerobics. Between Aug 1st and Thanksgiving, I d lost the 20 pounds, was doing water aerobics at least 3 days a week and jogging 3 days a week. A little later I decided to give tennis a try. And a little note about my jogging. I use to struggle a lot with the breathing and getting winded. Thus my pace was probably about 10 minute miles. I have several guy friends that we do beach vacations with that were avid runners and did marathons, etc. At the beach I d start out running with them, and after about a minute, they d leave me in their dust. They could run 7 8 minute miles. So I think due to my weight loss, running on a regular basis, and an overall improvement in my fitness, I finally conquered the breathing problem. (Also adopted the interval approach run min; walk 1 2 min). As a result my speed magically improved without me even consciously trying to do so. I now run about 8:15 8:30 minute miles, even though I don t run as much (due to tennis). My beach buddies now have slowed down a bit, and I now leave them behind. 2. Chapter 2 How s Your Wife (i.e. Get a buddy) a. The lifestyle change requires work and commitment. You ll find it easier if you have a buddy. This can be your spouse or any good friend. The point is that we are pack animals by nature, and we do better when we run in a pack. 3. Chapter 3 The New Science of Aging a. Doctors mainly focus on medical care fixing problems; not health care. b. What we call normal aging and deterioration is NOT a normal part of growing old. c. Most people look on retirement and the last 3 rd of their lives as growing old and dying. Rather the reality is that most of us will grow old and live. Most Americans today live into their mid 80 s. Why not try to make the most of the next years and enjoy them to their fullest. Getting and staying fit will allow you to do that and live a fuller life. d. Our biological makeup and evolutionary history is based on humans living as hunters working hard to hunt down and find food. Even though we ve made huge advances mainly in the last years, our bodies haven t adapted to our new way of life. Most of us have far too much to eat, and don t have to work hard at all to attain it. So we need to change our lifestyle by working our bodies in other ways and eating more minimally. 2

3 4. Chapter 4 Swimming Against the Tide (Harry s Rule #1) a. Exercise 6 days a week for the rest of your life b. Think of exercise as your job. It s work you need to do to maintain a healthy and active lifestyle as well as prevent illness and injuries. c. Why 6 days a week? Isn t 4 or 3 or 2 days good enough, or better than nothing? The answer is NO. You use to go to work every day with no questions asked. Did you ever tell your boss you d prefer to only work 2 days a week? Come on. Treat daily exercise like your job commit to it and make it a habit and part of your daily routine. d. Harry s quote: In 20 years, failure to exercise 6 days a week will seem as self destructive as smoking 2 packs of cigarettes a day. 2 packs a day was normal when we were kids, but they finally moved that road. Now we re going to move this one, and you re going to lead the way e. DON T start slowly in terms of time commitment. Find a program that works for you walking, jogging, water or land aerobics, biking, swimming plus the weight room. Start too easy and you ll get bored. Start too hard and you ll quit or hurt yourself. Starting slowly may mean a slower pace, less weight i.e. less intensity at first. Build your intensity and endurance up over time. But start NOW. Caution: DO check in with your doctor before starting a drastic change in exertion. 5. Chapter 5 The Biology of Growth and Decay 6. Chapter 6 Life Is an Endurance Event: Train for It (Harry s Rule #2) a. Do serious aerobic exercise 4 days a week for the rest of your life b. Sorry, but serious does not include doubles tennis or golf (unless you walk the course). c. Serious means hard/fast enough to elevate your heart rate to 60 65% of its max. Get a heart monitor to help you. Work hard enough to be a little out of breath and sweating, but still able to talk with ease. d. Try a healing sport. Some sports, like running beat on your joints. Others knit you together and make you feel better when you re done; like biking, swimming, rowing, cross country skiing. e. Start out long and slow. Pick your activity and do it for 20 or 30 or 45 minutes a day for a week or two or even for a month to start with. Once you feel OK at that level, then think about picking up your intensity and/or your endurance. f. You don t have to be an athlete. Actually, the sports gods among us have a harder time accepting the fact that they aren t as good as they were at age 20 or 30 or 40. If you were not a sports god in your younger years, you don t have to get over yourself. And your personal best is probably still ahead of you. So just doing it is fine. 7. Chapter 7 The Biology of Exercise a. Aerobic fitness is all about making more energy in the muscles building more mitochondria and bringing them more fuel and oxygen b. Mitochondria can burn either fat or glucose 3

4 c. Muscles prefer to burn fat for the most part (for the long and slow exercise); and they burn glucose for the hard exercise (for speed and power) d. Your circulation does the work of bringing the fat and glucose and oxygen to the muscles and taking away the carbon dioxide e. Steady aerobic exercise over months and years produces dramatic improvements in your circulatory system, which is one way exercise saves your life 8. Chapter 8 The Heart of the Matter: Aerobics a. Buy a heart monitor and use it b. Target heart rate: 220 minus your age is your max heart rate; then take 60% of that c. Recovery rate the speed with which your heart rate drops in 60 seconds after you ve gone from peak exercise to a walk. Aim for at least a drop of 20 beats per minute more is better. 9. Chapter 9 The Kedging Trick a. You may falter and want to quit you need some motivation to keep yourself going b. Try some new sport or activity, or a day at a special killer spa/class to learn a new regimen 10. Chapter 10 A World of Pain: Strength Training (Harry s Rule #3) a. Do serious strength training, with weights, 2 days a week for the rest of your life. b. You lose.3% to.5% of your bone mass each year after you reach 40 c. You also lose muscle mass, which makes you weaker d. Your joints also weaken tendons get brittle and cartilage dries up and erodes e. Lifting heavy weights stops most of that f. Get some training before you start to know the proper range of motion and the correct pace and number of repetitions to use g. Light weights and higher reps is good at the beginning h. Eventually you have to get to heavy weights and lower reps lifting to failure/exhaustion some of the time i. You build muscle by tearing it down. As it repairs, it grows back bigger and stronger. Your bone mass increases at the same time, and your tendons also strengthen. j. If you run out of time or passion, at least do leg training especially your quads. If you lose your leg strength you are more prone to falling and injury. Plus quads are the biggest muscle in your body, and thus burn the most calories. 11. Chapter 11 The Biology of Strength Training a. You do not build new muscle cells with strength training you continue to lose them as you age b. Rather, you build new muscle mass inside each remaining cell 4

5 c. Arthritis stronger muscles protect the joints from further damage. Most arthritis patients report a 50% reduction in pain and limitation after several months of strength training. Minor arthritis usually disappears entirely. 12. Chapter 12 The Ugly Stick and Other Curiosities a. Getting in shape and eating right will not only make you healthier, it will make you feel better and even look better. This will improve your mental attitude and self image. 13. Chapter 13 Chasing the Iron Bunny (Harry s Rule #4 Spend Less Than You Make) a. You don t really need to worry about material things and status b. Spend only what you can afford on only what you need c. Having financial concerns causes anxiety and stress which is very bad for all of us 14. Chapter 14 Don t You Lose a Goddamn Pound (Harry s Rule #5 Quit Eating Crap) a. Dieting doesn t work very well as a general rule b. Exercising 6 days a week and not eating crap will probably cause you to lose weight focus on doing these two things and not on the weight loss c. Don t eat fast food or white stuff eliminate bad fats and carbs d. Eat more fruits and vegetables, a little meat, lots of fish (especially salmon), and a little red wine 15. Chapter 15 The Biology of Nutrition: Thinner Next Year 16. Chapter 16 The Drink a. Drinking in moderation is OK alcohol in small amounts is actually good for you b. Moderation means two drinks a day for men and one for women c. A drink is 1 ½ oz. of hard liquor or 5 ounces of wine 17. Chapter 17 Teddy Doesn t Care a. Care about yourself your health and fitness b. Keep a daily log what you ate, what exercise you did, what you did with your life 18. Chapter 18 The Limbic Brain and the Biology of Emotion a. Humans are basically pack animals we function best in groups b. A healthy emotional life is also important to your overall health and wellness 19. Chapter 19 Connect and Commit a. Get involved in your community and find a social group to belong to b. Find a passion try something you always wanted to try and never had the time to when you were working 5

6 20. Chapter 20 Things That Go Bump in the Morning: The New Sexual Life 21. Chapter 21 Relentless Optimism a. Exercise hard and you will grow younger b. Care about other people and you will grow happier c. Be optimistic about how good the next third of your life can be d. Do stuff, play, and have fun! Harry s Rules 1. Exercise 6 days a week for the rest of your life 2. Do serious aerobic exercise 4 days a week for the rest of your life 3. Do serious strength training, with weights, 2 days a week for the rest of your life 4. Spend less than you make 5. Quit eating crap 6. Care 7. Connect and commit One Size Fits All Exercise Program 1. Level 1 a. Do 45 minutes of long and slow aerobic exercise b. Get your heart rate up t 65% of max for 45 minutes (max = 220 your age) c. Do only what you can do at the beginning maybe only 10 minutes (if your heart rate spikes, quit) d. Try the stationary bike, the elliptical, the treadmill, swim a few laps, walk e. Get up the next day and do it again f. Keep at it until you can do 45 minutes 6 days a week 2. Level 2 a. Do 45 minutes of long and slow aerobics 4 days a week b. Do 45 minutes of weight training 2 days a week 3. Level 3 the real fun! a. Do 45 minutes of long and slow 2 days a week b. On your other 2 cardio days, go all out, reaching 70 85% of max heart rate c. Maybe try interval training hitting & for a couple of minutes d. Do weight training 2 days a week e. For a bonus, do and extra long and slow once a month (maybe a 2 3 hour bike ride, etc.) 6

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