👋 Hey. Welcome to issue #67 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (3.5 min read):
🫁 The link between VO2 max and healthspan
VO2 max is a measure of cardio fitness.
Specifically, how much oxygen your body can use during exercise.
You can get a rough estimate of your VO2 max if you know your resting heart rate (RHR):
- First, estimate your max heart rate (MHR): Multiply your age by 0.7, then subtract that number from 207: MHR = 207 - (0.7 x your age)
- Then, divide your max heart rate by your resting heart rate, then multiply by 15.3: VO2 max = MHR / RHR x 15.3
So a 30-year-old with an RHR of 55:
- Estimate MHR: 207 - (0.7 x 30) = 186
- Estmate your VO2 max: 186 / 55 x 15.3 = 51.74
Then using the graph below, you can take your estimated VO2 and see what you'll be up to when you're 75 (if you keep doing what you're doing now).
If it's an eye-opener, check out the cardio prescription and anti-glycolytic training.
And remember, based on the current science, there is no observed upper limit of benefit when it comes to cardio fitness. The more, the better.
So as long as you're recovering properly, go nuts.
☀️ The sunshine vitamin
A study in the Journal of Neurology, Neurosurgery, and Psychiatry has found we’re 25% more likely to develop Alzheimer’s disease if we’re deficient in Vitamin D.
Get outside. Or get supplementing.
⏰ Turning focus to sleep consistency
A recent study of over 60,000 people found having regular sleep/wake times has a bigger positive influence on your risk of dying than sleep duration.
Which seems wild at first glance.
But kinda makes sense…
See if we’re sleeping at consistent times, duration and quality tend to take care of themselves.
Which are the foundation of our mental and physical health.
Plus sleep consistency regulates our body clock (our circadian rhythm).
Which influences the activity of our cells.
Which allows our bodies to function.
Fairly critical stuff.
Here's 5 ways to get more consistent sleep times:
- 📈 Track it (what gets measured gets managed, I use SleepCycle)
- ⏰ Set a “to-bed” alarm
- 🧘♂️ Yoga-Nidra, the physiological sigh or exhale-emphasis breathing when you’re feeling up close to bed-time
- 🍎 Consistent eating window (food has a powerful influence on our circadian rhythm)
- ☀️ 10 mins of morning sunlight when you wake up (kicks our circadian rhythm into gear)
So for better sleep, focus on consistent sleep/wake times.
The rest should take care of itself.
That's it!
Have a great weekend 🤙
Matt
P.s.
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The Everyday Athlete Newsletter is not a licensed health service and is not a substitute for professional health advice, treatment or assessment. The information given in this email is general in nature, written for a specific audience. If you’re struggling, please see a healthcare professional.
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