Row 1000 meters
Rest 1 minute

Run 800 meters
Rest 1 minute

Row 500 meters
Rest 1 minute

Run 400 meters
Rest 1 minute

Row 250 meters
Rest 1 minute

Run 200 meters

The article below, from MSNBC,  is a nice contrast/counterpoint to yesterday’s read.  Let’s live it up!

Rob Gage  /  Getty Images

Age may be its own virtue, but that doesn’t mean old people lived virtuous lives.

By Christopher Wanjek

Centenarians may have a great deal of wisdom to share, but this apparently does not include advice on how to live to age 100.

Researchers at the Albert Einstein College of Medicine of Yeshiva University have found that many very old people — age 95 and older — could be poster children for bad health behaviorwith their smoking, drinking, poor diet, obesity and lack of exercise.

The very old are, in fact, no more virtuous than the general population when it comes to shunning bad health habits, leaving researchers to conclude that their genes are mostly responsible for their remarkable longevity.

But before you fall off the wagon and start tossing down doughnuts for breakfast just because your Aunt Edna just turned 102, remember that genetics is a game of chance. What didn’t kill Aunt Edna still could kill you prematurely, the researchers cautioned.

The chosen few
The study, appearing Aug. 3 in the online edition of the Journal of the American Geriatrics Society, followed the lives of 477 Ashkenazi Jews between the ages of 95 and 112. They were enrolled in Einstein College’s Longevity Genes Project, an ongoing study that seeks to understand why centenarians live as long as they do. About 1 in 4,400 Americans lives to age 100, according to 2010 census data.

A research team led by Nir Barzilai compared these old folks with a group of people representing the general public, captured in a snapshot of health habits collected in the 1970s. The people in this control group were born around the same time as the 95-and-above study group, but they have since died.

Whatever killed the control group — cardiovascular disease, cancer and other diseases clearly associated with lifestyle choices — somehow didn’t kill them. “Their genes protected them,” Barzilai said.

Put down that doughnut
Barzilai said that it would be wrong to forego health advice with the assumption that your genes will determine how long you will live. For the general population, there is a preponderance of evidence that diet and exercise can postpone or ward off chronic diseaseand extend life. Many studies on Seventh Day Adventists — with their limited consumption of alcohol, tobacco and meat — attribute upward of 10 extra years of life as a result of lifestyle choices.

Achy joints? Nix the over-the-counter meds and get moving. Research shows those who exercise have 25 percent less musculoskeletal pain than those who don’t. Click for more of TODAY’s do-it-yourself “Detox your life” tips.

Note also that those people now age 100 lived in an era when obesity was nearly nonexistent and when daily exercise such as walking down streets or up a few flights of steps was more common. Barzilai said anyone can benefit from exercise at any age, even these indestructible old people pushing and exceeding triple digits.

The big picture for the Longevity Genes Project is to identify those genes keeping folks alive for so long and then use them as targets for drug development. For example, most people treated successfully for heart disease ultimately die well before their 90s from yet another age-related disease. This is because we “never change the aging process” with our treatments and cures, Barzilai said.

That is, we can’t turn everyone into centenarians by curing one disease at a time.

“Aging is the major risk factor,” Barzilai said. If researchers can figure out which genes work to slow aging and make ordinary people more resilient to chronic disease, we all will have a much better chance of reaching our 100th birthday — and have enough breath to blow out the candles.Similar Posts:

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Time to run!

Workout
3 sets of:
400M Run
2:00 rest
400M Row
2:00 rest

Compare to:
TITANFIT: Friday 080321Similar Posts:

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Saturday 080607 – It has been 1 month since we last did Helen. So let’s give it a whirl today.W…

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Thursday 105006 – Oh yeah, oh yeah, oh yeah! I know you were thinking…”it has been a long tim…

It has been 1 month since we last did Helen. So let’s give it a whirl today.

Workout:
“Helen”For time 3 rounds of:
Run 400 M/Row 500M (if your “normal” 400M run is sub 2:00 and you are rowing today, sub a 400M row for the 400M run. If like me you are 2:00 +, sub a 5ooM row)
21 – 24k KB or 55 lbs dumbbell swings M/ 16k KB or 35 lbs dumbbells swings F
12 – Pull-ups

You know the drill…scale to your fitness level. Those that can not do 50 or 35 lbs+ lbs KB swings need to use less weight. If you are unable to complete an un-assisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed

Compare to:
TITANFIT: Tuesday 080506

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Tuesday 090602 – Workout”Helen”For time 3 rounds of:Run 400 M/Row 500M21 – 24k KB or 55 lbs du…

Thursday 091105 – Workout”Helen”For time 3 rounds of:Run 400 M/Row 500M21 – 53 lbs KB or 55 lbs…

Tuesday 090929 – Workout”Helen”For time 3 rounds of:Run 400 M/Row 500M21 – 53 lbs KB or 55 lbs…

Which body type would you prefer?

Time to run!

Workout
3 sets of:

400M Run
2:00 rest
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