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I turned 80 last December and I want to go for 100. I want more time to complete the work that needs doing in my world. I’m passionate to help men live fully healthy lives. Our families and the world needs us. At MoonshotForMankind.com you can learn about our mission. My wife, Carlin, will be 86 in July, and we have five grown children, seventeen grandchildren, and two great-grandchildren. I want to live a long and healthy life so I can be there for them. Too many men I know die before their time and leave family members who forever miss their loving presence, guidance, and support.

            Tom Perls MD, MPH and Stacy Andersen, PhD. are co-directors of The New England Centenarian Study (NECS). The program has been enrolling and studying centenarians and their family members since 1995. Their research has demonstrated that it’s not just that these people have lived long, but a surprising number are living well.

“They have not washed up at their hundredth birthdays like shipwrecked castaways, having barely survived life’s journey,”

says Dr. Perls.

“Rather they have arrived in full sail, bearing their most precious possession—their health.”

            According to Dr. Perls,

“More people are living to 100 than ever before. The number of people aged 100 and older, or centenarians, has been steadily increasing in the United States since 1950, when the Census Bureau estimated there were only 2,300. In 2021, there were 89,739 centenarians in the US and 85% were women.”

I want to be part of the elite 15% of men who join them. How about you?

Why Men Die First: How to Lengthen Your Lifespan and Healthspan

Marianne J. Legato, M.D. is the world’s leading expert on Gender-Specific Medicine. In her book Why Men Die First: How to Lengthen Your Lifespan, she details the fundamental biological facts that make men the underdog in the master-game of life. Here’s the truth. Can you handle it?

  • “You are less likely to survive the womb than your sisters.”
  • “You are six weeks behind in developmental maturity at birth compared to girls.”
  • “Men have four times the developmental disabilities of females.”
  • “Men suffer more severely than women from seven of the ten most common infections that humans experience.”
  • “You simply don’t have the vigorous immune systems that defend women.”
  • “Men are likely to experience the first ravages of coronary artery disease in their mid-thirties, a full 15 to 20 years before women and twice as many men die of the disease than women.”
  • Women are said to suffer from depression twice as often as men in virtually every country in the world. I think this is because men hide their pain.”

Men are often shamed by those who don’t understand the realities of manhood. They assume men don’t care about their health or they are too foolish or lazy to do the things that would keep them healthy. It just isn’t so.

An international team of scientists studying lifespans of wild mammals have found that, just like humans, females tend to live significantly longer than their male counterparts. The researchers looked at the lifespans of 101 different species, from sheep to elephants, and found that females lived an average of 18% longer than males for more than 60% of the species studies. In humans, females tend to live around 7.8% longer.

Human males are doing better than a lot of other species, but we can do better.

Clearly there are biological reasons that explain why male are more vulnerable than females. But here’s the good news. New findings from the emerging field of epigenetics show that we have greater control over our health than ever before. According to Dr. Kenneth Pelletier, author of Change Your Genes, Change Your Life, “Biology is no longer our destiny. Our DNA doesn’t rigidly determine our health and disease prospects.”

Ageless Aging and What Men Can Learn From Women

Like many men I didn’t think much about aging until I hit my 50s. I was too busy working, looking for love, finding a partner, having children, and supporting a family. You can sense my focus by the titles of my books that I wrote in my 40–Inside Out: Becoming My Own Man, Looking for Love in All the Wrong Places, and The Warrior’s Journey Home: Healing Men, Healing the Planet.

I began writing what would become my international best-seller, Male Menopause, when I was fifty. I began to recognize that many of the symptoms of the “change of life” I was seeing in my wife and other women, were also present in myself and other men I knew. Before I wrote Male Menopause, I consulted my elders, the women in my life, and read everything I could find about women’s menopause.

I learned that men and women weren’t as different as I had thought. In the book I said, “Male Menopause, also called Andropause or Manopause, begins with hormonal, physiological, and chemical changes that occur in all men generally between the ages of forty and fifty-five. Male menopause is a physical condition with psychological, interpersonal, social, and spiritual dimensions.”

            I went on to say,

“The purpose of male menopause is to signal the end of the first part of a man’s life and prepare him for the second half. Male Menopause is not the beginning of the end, as many fear, but the passage to the most passionate, powerful, productive, and purposeful time of a man’s life.”

            Maddy Dychtwald is an award-winning author and thought leader on longevity. With her husband Ken Dychtwald, she is the co-founder of the globally renowned think tank Age Wave. In her new book, Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, she says,

“We are in the midst of a longevity revolution, and women are leading the way, living an average of six years longer than men. If you’re a 50-year-old woman, chances are you will live 35 more years.”

I am guessing there aren’t a lot of men who will pick up this “Woman’s Guide,” but that would be a big mistake. The book is authoritative, readable, and helpful for both women and men. Published by the Mayo Clinic Press, here are some of the topics Maddy covers. I found them all very helpful. I suspect that you will too. She offers insider information from the top experts that show how you can:

  • Make use of your longevity bonus years with maximum impact and purpose.
  • Learn the truth about your hormones and their impact on your life.
  • Clear up the confusion about nutrition and supplements.
  • Supercharge your immunity and find more energy every day.
  • Take steps to potentially prevent or delay cognitive decline.
  • Explore key strategies for improving your sleep.
  • Create more financial freedom and security for a longer, healthier life.

She recognizes that women and men are different and we need a gender-specific approach to address many of these issues. But we can certainly learn from each other and apply the best of what Maddy can offer men like you and me.

Gender-Specific Medicine: The Challenge for Men to Live to 100 Begins When We are 50

            “Until now, we’ve acted as though men and women were essentially identical except for the differences in their reproductive function,”

says Dr. Legato in her book, Eve’s Rib: How the New Science of Gender-Specific Medicine and How it Can Save Your Life.

“In fact, information we’ve been gathering over the past ten years tells us that this is anything but true, and that everywhere we look, the two sexes are startingly and unexpectedly different not only in their normal function but in the ways they experience illness.”

Recognizing sex and gender differences can help us all live longer and healthier lives. We can all extend our lifespan and healthspan, whether we are male or female and whether we make it to 100 or not. To live long and well, men and women face different challenges.

What the research is showing us that if men are going to make it 100, we need to begin living healthier lives as early as we can, but most helpfully by the time we are in our 40s and 50s. I describe what we need to do in many of my books including, The Whole Man Program: Reinvigorating Your Body, Mind, and Spirit After 40.

            If we don’t get healthy in our 40s and 50s, we’re not likely to be healthy in our 60s and 70s and there is little chance we’ll make it into our 80s, 90s, and get to the magic three-digit age of 100.

            Women face different challenges.

“Women tend to spend more years in poor health at the end of their lives than men do, even when you correct for their longer lives,”

says Dychtwald.

“The net result is that millions of women spend the last years of life coping with aches and pains and undergoing an increasing number of treatments for chronic degenerative diseases such as cancer, heart disease, and diabetes.”

The One Place in the World Where Men Live as Long as Women

In 2004, Dan Buettner teamed with National Geographic, the National Institute on Aging, and the world’s best longevity researchers to identify pockets around the world where people lived measurably better, longer. In these five areas, dubbed “blue zones,” researchers found that people reach age 100 at a rate that is ten times greater than in the United States and with lower rates of chronic disease.

The five original Blue Zones were:

  • Ikaria, Greece
  • Okinawa, Japan
  • Sardinia, Italy
  • Nicoya, Costa Rica
  • Loma Linda, California

Buettner and his team described the common practices of all these long-lived people which I detailed in an article, “Adopting a Blue Zones Way of Life.” But even in most of these long-lived people, the women lived longer than the men, with one exception—Sardinia, an island off the coast of Italy.

These findings were reported in the Journal of Aging Research: “A Population Where Men Live As Long As Women: Villagrande Strisaili, Sardinia.” The study is summarized as follows:

“Usually women live longer than men and female centenarians largely outnumber male centenarians. The findings of previous studies identifying a population with a femininity ratio close to 1.0 among centenarians in the mountainous region of Sardinia was the starting point of an in-depth investigation in order to compare mortality trajectories between men and women in that population.”

The study found a population where not only did people lived longer than most of the world, but the one place where the ratio of female to male centenarians was 50-50 rather than 85-15. We now know the practices that give us the best chance to live healthy lives into our 80s, 90s, 100s. Midlife is a great time to go for one hundred. So, my challenge to men is this: Who would like to join me in my quest to be the first in my family who lives to be 100?

Maybe we can get Mayo Clinic Press to publish a new book: Ageless Aging: A Man’s Guide to Increasing Healthspan, Brainspan, and Lifespan. If you would like to join me, drop me a note to Jed@MenAlive.com and put “Dare to Be 100” in the subject line.

The post Men, Dare to Be 100: Your Family and the World Needs You Now More Than Ever appeared first on MenAlive.

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By: Jed Diamond
Title: Men, Dare to Be 100: Your Family and the World Needs You Now More Than Ever
Sourced From: menalive.com/men-dare-to-be-100/?utm_source=rss&utm_medium=rss&utm_campaign=men-dare-to-be-100
Published Date: Sat, 15 Jun 2024 20:12:05 +0000

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Mens Health

Homecoming: An Evolutionary Approach for Healing Depression and Preventing Suicide

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Photo by: Andreea Popa / Unsplash.com

Part 1

Depression and suicide have been my companions as far back as I can remember. I was five years old when my mid-life father took an overdose of sleeping pills. Though he didn’t die our lives were never the same. I grew up wondering what happened to my father, when it would happen to me, and what I could do to prevent it from happening to other families.

In an article, “Being Bipolar: Living and Loving in a World of Fire and Ice,” I described my own mental health challenges and healing journey. In my book, The Irritable Male Syndrome: Understanding and Managing the 4 Key Causes of Depression and Aggression, I shared my research and clinical experience that convinced me that men and women are different in ways they deal with depression and aggression in their lives and in other ways as well.

Depression and suicide are not just problems for men, but there is something about being male that increases our risk of dying by suicide. According to recent statistics from the National Institute of Mental Health, the suicide rate among males is, on average, 4 times higher (22.8 per 100,000) than among females (5.7 per 100,000) and at every age the rate is higher among males than females:

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Even during our youth where suicide rates are relatively low, males are still more likely to die by suicide than are females. It is also clear to me as my wife and I move into our 80s, we face many challenges as we age, but it is older males who more often end their lives by suicide with rates 8 to 17 times higher than for females.

In my book, My Distant Dad: Healing the Family Father Wound, I describe my father’s slide into depression and the despair that increased when he couldn’t find work. As a writer, he wrote regular entries in his journals. I still feel the pain as I re-read them and feel his increasing shame when he couldn’t support his family:

            July 3rd:

“Oh, Christ, if I can only give my son a decent education—a college decree with a love for books, a love for people, good, solid knowledge. No guidance was given to me. I slogged and slobbered and blundered through two-thirds of my life.”

            July 24th:

“Edie dear, Johnny dear, I love you so much, but how do I get the bread to support you? The seed of despair is part of my heritage. It lies sterile for months and then it gnaws until its bitter fruit chokes my throat and swells in me like a large goiter blacking out room for hopes, dreams, joy, and life itself.”

            August 8th:

“Sunday morning, my humanness has fled, my sense of comedy has gone down the drain. I’m tired, hopelessly tired, surrounded by an immense brick wall, a blood-spattered brick world, splattered with my blood, with the blood of my head where I senselessly banged to find an opening, to find one loose brick, so I could feel the cool breeze and could stick out my hand and pluck a handful of wheat, but this brick wall is impregnable, not an ounce of mortar loosens, not a brick gives.”

            September 8th:

“Your flesh crawls, your scalp wrinkles when you look around and see good writers, established writers, writers with credits a block long, unable to sell, unable to find work, Yes, it’s enough to make anyone, blanch, turn pale and sicken.”

            October 24th:

“Faster, faster, faster, I walk. I plug away looking for work, anything to support my family. I try, try, try, try, try. I always try and never stop.”

            November 12th:

“A hundred failures, an endless number of failures, until now, my confidence, my hope, my belief in myself, has run completely out. Middle aged, I stand and gaze ahead, numb, confused, and desperately worried. All around me I see the young in spirit, the young in heart, with ten times my confidence, twice my youth, ten times my fervor, twice my education. I see them all, a whole army of them, battering at the same doors I’m battering, trying in the same field I’m trying. Yes, on a Sunday morning in November, my hope and my life stream are both running desperately low, so low, so stagnant, that I hold my breath in fear, believing that the dark, blank curtain is about to descend.”

Four days later, he took an overdose of sleeping pills and spent seven years in a mental hospital receiving “treatment” until the day he escaped. The book has a happy ending, but it took a long time to get there.

            I share what I have learned over the years in an on-line course, “Healing the Family Father Wound.”  I recently read a chapter in the book, The Palgrave Handbook of Male Psychology and Mental Health edited by J.A. Barry, et al., by Martin Seager, titled “From Stereotypes to Archetypes: An Evolutionary Perspective on Male Help-Seeking and Suicide,” that adds some important pieces to the puzzle and added to my understanding of male depression and suicide and how we can more effectively help men and their families.

An Evolutionary Understanding of Male Psychology

            “In our current age it is unfashionable to think of human gender as connected with our biology and evolution,”

says Dr. Seager.

“Gender is currently thought of primarily as a social construct, a theory that carries assumptions that gender can be fluid, molded by education or even chosen as a part of a lifestyle. Gender is increasingly seen as a collection of disposable social stereotypes, separate from and unrelated to biological sex.”

            Dr. Seager goes on to say,

“This hypothesis is bad science and even worse philosophy…When held up against the anthropological and cross-cultural evidence, a social constructionist theory of gender cannot explain clearly observable and universal patterns of male and female behavior.”

            I agree with Dr. Seager and have long held that we cannot understand or help men, or women, without recognizing our biological roots in the animal kingdom. In my book, 12 Rules For Good Men, Rule #4 is “Embrace Your Billion Year History of Maleness.” I introduce the chapter with a quote from cultural historian Thomas Berry.

“The natural world is the largest sacred community to which we belong. To be alienated from this community is to become destitute in all that makes us human.”

            I also say in the book that all humans are also mammals and we cannot understand men without recognizing that fact. Dr. Seager agrees.

“Human beings are evolved mammals and they have never stopped being so,”

says Seager.

“Whatever social, cultural and political structures are placed upon us as humans, these cannot erase our mammalian heritage and indeed are constructed upon and shaped by that heritage, though not determined or defined by it.”

            Dr. Seager goes on to say,

“Globally, across all human tribes or societies and throughout all known history and pre-history, allowing for inevitable variation across a spectrum, there are universal patterns of male and female behavior in the human species.”

Based on the most massive study of human mating ever undertaken, encompassing more than 10,000 people of all ages from thirty-seven cultures worldwide, evolutionary psychologist Dr. David Buss found that there are two human natures, one male and one female. In his book, The Evolution of Desire: Strategies of Human Mating, Dr. David Buss explains the evolutionary roots of what men and women want and explains why their desires differ so radically.

            “Within human beings perhaps the most obvious universal patterns of sexual differences are: Female: (1) Beauty, attraction and glamour (Including body adornment) and (2) Bearing and nurturance of new-born infants and young children. Male: (1) Physical protection (strength) and (2) Risk-taking,”

says Dr. Seager.

            Dr. Seager goes on to say,

“In all human cultures throughout history and prehistory there is consistent and incontestable evidence of males taking high levels of risk to protect and provide for their family, tribe, and community or nation either collectively as bands of hunters and warriors or as individuals.”

Some view male risk-taking as foolhardy, immature, self-destructive, and harmful to women and children as well as men themselves. But both Dr. Seager and I recognize that protecting women and children and risk-taking behavior are archetypal, instinctual, positive, and evolutionarily important for survival strategies.

In the second part of this series, we will continue our exploration of ways we can improve our understanding of male depression and suicide and how we can be more effective in helping men and their families.

You can learn more about the work of Martin Seager at the Centre For Male Psychology.

We need more programs for men that are evolutionary-archetypally informed. You can learn more at MenAlive.com and MoonshotForMankind.org. If you like articles like these, I invite you to become a subscriber.

The post Homecoming: An Evolutionary Approach for Healing Depression and Preventing Suicide appeared first on MenAlive.

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By: Jed Diamond
Title: Homecoming: An Evolutionary Approach for Healing Depression and Preventing Suicide
Sourced From: menalive.com/homecoming-an-evolutionary-approach-for-healing-depression-and-preventing-suicide/?utm_source=rss&utm_medium=rss&utm_campaign=homecoming-an-evolutionary-approach-for-healing-depression-and-preventing-suicide
Published Date: Sat, 13 Jul 2024 23:40:56 +0000

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Mens Health

My New Favorite Squat

hatfield 5

a man lifting weights in a gym

I’ve done the traditional barbell squat my whole life. It’s a great exercise for overall lower-body strength. I’ve also experimented with other squat variations: the front squat, the goblet squat, the belt squat.

This year I’ve been doing a squat that’s become my favorite ever: the Hatfield squat.

I love this exercise. I originally switched to it because long-standing problems with cranky shoulders and knee pain were making the traditional barbell squat uncomfortable. The Hatfield squat has made squatting fun and productive again after years of frustration trying to make the barbell squat work for me. What’s also great about the Hatfield Squat is that it’s an excellent movement for quad hypertrophy, which lines up nicely with my new fitness goal of getting more ripped. It’s been a game-changer in my training.

If you’ve had trouble with barbell squatting or are looking for a different squat variation to mix into your programming, here’s everything you need to know about the Hatfield squat.

What Is the Hatfield Squat and What Are Its Benefits?

The Hatfield squat, named after powerlifting legend Dr. Fred Hatfield, aka Dr. Squat, is a back squat variation that requires a safety squat bar, which is a type of barbell that looks sort of like an ox yoke.

When you do the Hatfield squat, you place the safety squat bar on your back. Then, instead of holding on to the safety squat bar with your hands, you rest your hands on an additional barbell or a set of handles that have been placed at navel level on the barbell rack. As you descend into the squat, you keep your hands on the support in front of you, using it to maintain your balance and an upright torso.

This increases the stability of the exercise, allowing the Hatfield squat to offer some unique benefits:

Great for quad hypertrophy. If you’re looking to grow legs as big as tree trunks, the Hatfield squat can be a helpful tool. Its increased stability allows you to overload your quads more than a traditional squat. Instead of focusing on keeping your balance during the squat, you can just focus on the movement, which means you can be a bit more aggressive in adding reps or weight.

Great for squatting around injuries. The most significant benefit that the Hatfield squat has given me is that it has allowed me to squat heavy again despite the niggling physical issues I’ve had on and off for years.

Because I have shoulder tendonitis due to bench pressing and struggle with shoulder flexibility (despite the amount of time I’ve worked on developing this capacity), the bar position on the traditional low-bar squat just exacerbated my shoulder pain. Because you use a safety bar with the Hatfield squat, you don’t have to use your hands to hold the bar on your back. It completely removes the stress on your shoulders.

The Hatfield squat has also allowed me to work around some pain I’ve had behind my knee since 2020. The pain only happens during the descent part of a traditional barbell squat. I still don’t know what the source of the pain is despite talking to an orthopedic surgeon and getting an MRI done. I reckon it’s some sort of overuse injury on a tendon back there. But at any rate, the increased stability of the Hatfield squat allows me to squat heavy and below parallel without any pain behind my knee.

People with lower back issues have also found the Hatfield squat helpful for squatting without exacerbating their injury.

Due to the Hatfield squat’s pain reduction ability, I’ve also been calling them “Midlife Man Squats.”

It is a great accessory lift for the barbell squat. You don’t have to replace the traditional barbell squat completely with the Hatfield squat. Instead, you can use the Hatfield squat as an accessory lift in your barbell programming. On deadlift day, you could do the Hatfield squat for 3 sets of 8-12 reps for hypertrophy and increased work capacity.

Or you could use the Hatfield squat for overload training to build strength and confidence in hoisting heavier weights, doing 3 sets of 3 reps with weight that is heavier than you typically lift on the traditional barbell squat.

Here’s a hypothetical barbell program that would incorporate the Hatfield squat:

Lower Body Day A

  • Squat 3 x 5 (squat is the main lower body lift)
  • Rack pulls 3 x 5 (rack pulls are the accessory lift for the deadlift)
  • Good mornings 3 x 10

Lower Body Day B

  • Deadlift 1 x 5 (deadlift is the main lower body lift)
  • Hatfield squat 3 x 8-12 (Hatfield squat is the accessory lift for the squat)
  • Lunges 3 x 12

How to Perform the Hatfield Squat

The Hatfield squat is pretty dang easy to perform. You just need to get the right set-up.

Equipment Needed:

  • Safety squat bar (SSB)
  • Barbell or handles

Place the handles or barbell on the squat rack at about belly height.

Get under the safety squat bar and unrack it.

a man standing in a gym performing hatfield squat

Keep your hands lightly on the handles or bar in front of you. You’re not using the handles/auxiliary barbell to assist in pulling yourself up. You’re just using them to maintain your stability throughout the lift. a man squatting in a gym

Squat with an upright torso. The Hatfield squat should be done with an upright torso. You don’t need to bend over like you do on a low-bar squat.

Lower yourself until slightly below parallel and then rise back up. Remember, just use the handles for stability. Do not use the handles to pull yourself up.

Like I said at the beginning, the Hatfield squat has been a game-changer for me. It’s allowed me to keep squatting without any pain. If you’ve struggled with incorporating the barbell squat into your workout due to pain, try the Hatfield squat. I think you’ll probably like it as much as I do.

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By: Brett & Kate McKay
Title: My New Favorite Squat
Sourced From: www.artofmanliness.com/health-fitness/fitness/how-to-hatfield-squat/
Published Date: Thu, 11 Jul 2024 14:16:11 +0000

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The Japanese 3X3 Interval Walking Workout

Japanese Interval Walking 3

Japanese Interval Walking 3 1

The overarching principle of high-intensity interval training (HIIT) is that the harder you do an exercise, the more physiological benefits you accrue; thus, by incorporating intervals of higher intensity efforts in your workouts, you can get more fitness bang for your buck in less time. 

When we think about HIIT, we tend to think about going absolutely nuts on a fan bike or doing all-out sprints.

But as Dr. Martin Gibala explained on the AoM podcast, while high-intensity training rises above the level of the moderate, it doesn’t require a complete max out of your heart rate, nor is it limited to certain exercise modalities.

You can do interval training by pedaling like a madman on a bike, but you can also do it with a less strenuous approach. 

Enter Interval Walking Training (IWT), which originated in Japan.

This 3X3 walking workout is simple: you do 3 minutes of low-intensity walking (40% of peak aerobic capacity for walking — a little faster than a stroll), followed by 3 minutes of high-intensity walking (70%+ of peak aerobic capacity for walking). You repeat these interval sets at least 5 times, and do this 30-minute workout 4 times a week.

Your heart rate during the high-intensity intervals will vary according to your fitness level and age. One 68-year-old who participated in an IWT-based study had his heart rate go up to about 130 beats per minute during the fast intervals, so you’re moving at a good clip.

Even though IWT is highly accessible, studies that have been done on it show that it produces significant health benefits. People who did Interval Walking Training 4X a week for 3 months experienced significantly more improvement in their blood pressure, cholesterol, glucose, leg strength, and aerobic capacity than those who did continuous, moderate-intensity walking. 

Hiroshi Nose, who developed Interval Walking Training, reports that among those who do IWT, “Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent which is sure to make you feel about 10 years younger than before training, [and] symptoms of lifestyle-related diseases (hypertension, hyperglycemia, and obesity) decreased by about 20 percent.” IWT walkers enjoyed mental health benefits as well: depression scores dropped by half.

Walking in general is already one of the very best forms of exercise you can do, and IWT just helps you take its benefits up a notch. Hiroshi has used Interval Walking Training to get thousands of elderly Japanese citizens into shape, and it’s a great form of exercise if you’re in the older decades of life. But it’s also good if you’re just beginning your fitness journey and looking to get off the couch and start doing more physical activity. Even if you’re already a regular exerciser who’s in good shape, IWT is a nice way to mix up your usual neighborhood strolls while enhancing your health even further. 

For more HIIT protocols, from the accessible to the challenging, listen to this episode of the AoM podcast:

Help support independent publishing. Make a donation to The Art of Manliness! Thanks for the support!

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By: Brett & Kate McKay
Title: The Japanese 3X3 Interval Walking Workout
Sourced From: www.artofmanliness.com/health-fitness/fitness/the-japanese-3×3-interval-walking-workout/
Published Date: Tue, 09 Apr 2024 17:35:28 +0000

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