30 moves that help 45-year-old millionaire stay young and healthy

The 30-move workout routine , lasting 45 to 670 minutes a day, gives millionaire Bryan Johnson the lung capacity and fitness of a young man.

Bryan Johnson, an American tech CEO, spends about $2 million a year to slow down the natural aging process of his body. Thanks to his consistent habits, Johnson says he has "the heart of a 37-year-old, the skin of a 28-year-old, and the lung capacity and stamina of an 18-year-old."

To achieve that result, he adheres to a steady daily workout schedule. On July 26, Johnson shared a 45- to 60-minute workout every day, including 30 movements that can slow down the aging process. The exercises range from simple exercises such as squats, push-ups, and pull-ups to more complex exercises such as high-intensity interval training (HIIT) and pull-ups.

According to him, the most effective exercises are pull-ups, back exercises and abdominal exercises. Back extensions are exercises that target the back muscles. To perform a back extension, the practitioner fixes the torso to the machine, the ankles rest on the foot pads and the upper back rests on the bar. This exercise helps improve posture and tones the mid-body muscles.

He also believes that HIIT workouts can help improve health. A HIIT workout consists of high-intensity interval cardio. Typically, each HIIT workout is performed for 10 to 20 minutes, with a series of fast, fairly intense movements, including sprinting and recovery phases (30 seconds of exercise, 30 seconds of rest). To practice HIIT, people must exert all their body's strength to maximum capacity.

30 moves that help tech millionaires rejuvenate their biological age by 5 years. Photo: Project Blueprint — 30 moves that help tech millionaires rejuvenate their biological age by 5 years. Photo: *Project Blueprint*

The goal of the 30 workouts is to keep your heart rate between 106 and 159 beats per minute for 4 hours and 37 minutes per week and above 159 beats per minute for 1 hour and 25 minutes per week.

“My body and mind have been destroyed for 23 years. Chronic depression, obesity, insomnia, raising three kids, and the tech CEO lifestyle have eroded my good habits. The recent change has brought me to near-perfect mental health,” he says.

Johnson is known for his bizarre and somewhat extreme health regimens. He takes about 100 pills a day, eats 31kg of vegetables a month, wakes up at 4:30am and goes to bed at 8:30pm. This schedule is designed using an algorithm based on rigorous body analysis and more than 2,000 academic publications.

"I'm very happy, satisfied and plan to expand my personal training and eating program. I feel sorry for my previous life," Johnson shared in early July.

Thuc Linh (According to Fortune )

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