What started as a Q&A show went off the rails with the very first question, as we accessed a portal to some of the most important overarching insights about how to properly structure a fitness program for life. You’ll learn about the common over-emphasis on cardio, how you can actually max your cardiovascular health and fitness with surprisingly little time, and how any workout delivers a cardiovascular training effect. You’ll learn the real secret to longevity and healthspan, which is to preserve functional muscle mass (and corresponding organ reserve) as you age. This entails performing brief, intense, explosive workouts — both resistance training and sprinting. By pushing your body to the limit, even briefly, you experience massive fitness adaptations and adaptive hormone response. This references great insights from Dr. Doug McGuff’s Body By Science. You’ll learn how micro-workouts sprinkled into your daily routine can help you meet your fitness goals and your critical health objective to move more throughout the day and avoid prolonged periods of stillness. This is a great show resource when contemplating a fun, sustainable and maximum return on investment for fitness efforts. TIMESTAMPS:Bob is asking about the Maffetone heart rate. Is there a heart rate you can kind of level off at as you get older?  [03:30]You can get a complete fitness workout in 12 minutes a week if you do it properly. Preserve your muscle mass. [12:16]The demands you place on your muscles are directly correlated to the demands you place on your organs.  [14:30]    Move frequently at a slow pace, lift heavy things, and sprint once in a while. You are better off toning things down and getting rest and recovery. [18:04]There are some do’s and don’ts to talk about. Forget about the 10,000 steps a day.  Shoot for 3,000 or 4,000 which is more sensible. [22:43]Prolonged sitting causes systemic inflammation, the root cause of most diseases. [27:10]Micro workouts during the day do a world of good.  You don’t have to have “exercise time” scheduled. [29:28}Put your body under resistance load. Sprint once in a while. [31:06]You can’t isolate the cardiovascular system, the heart and lungs from the rest of the body. [33:19]LINKS:Brad Kearns. comBrad’s Shopping pageBrad Kearns Jogging 2.0 videoRun for Your Life, But not too Far and at a Slow PaceBody by ScienceMicro WorkoutsPrimal EnduranceMark’s Daily Apple, Case Against CardioPrimal Essential MovementsBrad’s morning routineOne Running Shoe in the GraveRunning on EmptyCardio Doesn’t ExistNo Such Thing as Cardio Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go