A Leg Day Challenge for Longevity: Working Your Heart and Lungs With Your Legs

When developing longevity is your priority over one-rep maxes and timed-run events, consider the three most important “organs” on which to focus your training: heart, lungs and legs.

The combination of the three working optimally is a key to living a longer and healthier life. The heart and lungs are a no-brainer. The more efficiently these two organs work together, the longer you will live.

But what many don’t realize is leg strength is also a critical element for longevity. While this may not be immediately apparent, standing up and walking is key to moving and functioning daily. You need leg strength to leave your home, interact with others socially and get exercise that works the heart, lungs and other body parts. Studies support the importance of leg strength in relation to longevity.

Below is a fitness routine of about 60 minutes that can be spread throughout the day, two to three times a week, to maintain or build a healthier heart and lungs while working the legs.

Warmup
Heart, lungs and legs are all required for the most basic warm-ups. A 15-minute walk, jog, bike or other cardio, depending on your abilities, is the perfect way to do this.

Squat Pyramid 
One to ten squats with 50-meter walks or jogs in between sets. For example: 
• 1 squat, then walk or jog 50 meters 
• 2 squats, then walk or jog 50 meters 
• 3 squats, then walk or jog 50 meters
• And so on, up to 10 squats for a total of 55 squats and 500 meters of walking or jogging.

Resistance Training (with Cardio)
The following section works the legs, heart and lungs together with a combination of load-bearing, lifting and difficult cardio intervals:

Repeat Three Times:
• 10 dumbbell squats
• One-minute farmer walks

The squat and farmer walk combination can be weighted, depending on your ability. Squat while holding some weight (10-25% of your body weight), then walk with that weight in one hand for one minute. Change hands holding the weight after 30 minutes.

This is also good for grip training, which another study indicates was a better marker of longevity than blood pressure.

Repeat Three Times:
• 10 lunges (per leg)
• 10 kettle bell Romanian Dead Lifts (RDL)
• 10 hanging knee-ups
• Two minutes of biking at high resistance or incline walking

The section above works the legs, hips, lower back, grip, heart and lungs. Add the second section if you are more intermediate or advanced in your training. If not, start with just the first section as your total resistance training workout. 

This combination of lunges, RDL, hanging knee ups and higher intensity bike or walking/stair stepping will help you appropriately challenge the heart, lungs, grip and legs. Be sure to build up to sets, reps and intensity over time.

Finish this session the same way you started, with a 10-minute cooldown on an easy walk, jog or bike. Then, take moments of the day to stretch and massage as desired.

In summary, to keep your heart and lungs strong, stay active by moving regularly, carrying things, and walking up and down stairs. This will also help maintain the strength of your foundation — your legs.

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