Highlander Program 12/28/22
Zone 5 + Bravery Day
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Highlander Program 12/28/22
Here’s today’s Highlander Program:
Total investment of effort: About 60 minutes.
Exercise — Cardio (50 minutes):
25 minutes of zone 2 cardio on a stationary bike. Do more time if you can, up to 45 minutes, not more intensity. Keep your heart rate in your estimated zone 2 range the entire time. If you don’t know your zone 2 heart rate, use the MAF formula to estimate it.
25 minutes of zone 5 cardio on a bike. Start this immediately after your zone 2 session. Do four minutes of intense effort — heart rate toward — then recover for four minutes just moving slowly. The cadence is 4 on, 4 off, 4 on, 4 off, 4 on, 5 minute cool down.
Nutrition:
Avoid three strikes foods: pasta, bread, desserts, sodas, chips, and alcohol. No more than two total this week.
Eat at least 0.7g protein per pound of bodyweight.
Drink at least 80oz water.
Take supplements: 10g collagen, 5g creatine, multivitamin, magnesium, omega 3s, calcium (women).
Mental Power:
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
Bravery Day: What’s the last thing you did that made you feel brave? What can you do this week that will make you feel brave?
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: None.
Resources
Table of Contents to All Highlander Content
Disclaimer: The Highlander Program is designed for beginners new to practicing for strongevity. As with all exercise and diet programs, consult with a doctor and/or trainer. This is not medical advice.
