Robert Whitfield MD discusses fitness across ages, emphasizing flexibility, balance, strength, and cardio. Isometric training helps control blood pressure. Late-night eating and alcohol's biphasic effects impact recovery and heart rate variability.
Yes. So alcohol has a two phase reaction. One is initial relaxation and a longer period of excitation. Personally, I don't drink and I try to eat less at night because if you eat late and a lot, it's going to disturb your sleep, your HRV is going to be low and you're going to have more increased heart rate because you're still digesting when you're sleeping. But I do agree with you on the exercise. For women, I think they're more weak in the upper extremity. So balance is very important, flexibility is important. So I try to work on my upper extremity and lower extremity strength training in a week. I do two of those with just a phenomenal trainer that does a lot of isometrics. As you know, isometrics really help with blood pressure control. So even though I do do intense cardio, I also do intense strength training.
No, I'm glad you think it's critical because it's.
Because as we get older, the more you, you need more exercise, you need everything. You need flexibility, balance, strength and cardio. So.
And don't you find it like a very. I, I find it really concerning when people tell me all they want to do is hit or peloton or, or something so specific and I'm like, look, you, you, you don't need anything to get exercise. You can go outside and do air squats or push ups or planks or sit ups. You don't need to do any. Your body weight is more than adequate, right. To do just about anything you want to do, you may need to do more of it. But if you could do, you know, whatever, what's a good movement, air squats or lunges or, I mean, these are big movements and you can do them with your body weight. You just have to do more of them.
Right?
So what?
Oh, one thing I wanted to tell you is that one of the things that I work on is pull ups. Pull ups from a standing position, either using your fist in a palm facing you or pulling up with the extensor surface facing you, which is harder. But that's something I always try to do. In addition to the free weights.
