Rankings / Protocols
Protocols — Movement
Resistance training, Zone 2, VO2 max, and mobility. The exercise quadrant — individually and collectively the most-evidenced longevity interventions on the list.
| # | Compound | Ev | Bn | Sf | Grade · Score |
|---|---|---|---|---|---|
| 1 | Resistance training Movement | 8.0 | 8.0 | 9.0 | A 8.4 |
| 2 | Blood flow restriction (BFR) training Movement | 8.0 | 8.0 | 7.0 | A- 8.0 |
| 3 | VO2 max / HIIT Movement | 8.0 | 8.0 | 7.0 | A- 7.9 |
| 4 | Zone 2 cardio Movement | 6.0 | 6.5 | 9.0 | B+ 7.2 |
| 5 | Mobility work / flexibility training Movement | 6.0 | 3.5 | 9.0 | B 6.4 |