Alex Rodriguez Shares His Longevity Routine: Fasting, Yoga, Light Weights

On the top of his profession as a professional athlete, Alex Rodriguez was taking part in properly over 150 video games a 12 months, and each minute of his day was spent making ready — “consuming like a horse” and figuring out for hours with heavy weights and dash periods.

As a 49-year-old investor and CEO, A-Rod remains to be dialed in, however the secret now could be longevity.

For that, he prioritizes consistency over depth to remain wholesome for the lengthy haul.

“It is a lot totally different as a result of again once I performed, I’d go at it actually, actually exhausting,” he instructed Enterprise Insider. “At the moment it is extra finesse. Somewhat bit extra cardio, a little bit bit lighter lifting, much more stretching.”

Rodriguez spoke with BI as a part of a partnership with Lysol^® Laundry Sanitizer.

Along with his fiftieth birthday arising, he hasn’t slowed down (this week he is embarking on a brand new marketing campaign and sweepstake to spotlight the significance of sporting officers). He additionally retains a full plate of collaborations, together with his Bloomberg investing podcast, “The Deal.”

Listed below are 5 habits he follows in a typical day to remain centered, energized, and wholesome as a busy CEO and investor.

Morning yoga and meditation

Rodriguez mentioned his habits for well being and efficiency begin straight away within the morning, with the primary a part of his day devoted to self-care.

For a number of hours every day, starting round 8 a.m., Rodriguez focuses on figuring out (a mixture of cardio and energy coaching), plus yoga and meditation. Then, he matches in time for podcasting earlier than heading to the workplace round midday for his position at A-Rod Corp, which invests in actual property, sports activities, leisure, and extra.

At 6 p.m., he clocks off to spend time along with his household and unwind earlier than mattress.

Rodriguez mentioned he goals to get eight hours of sleep. It does not all the time work out, however sticking to a constant schedule retains him on monitor for higher focus and well being total.

“I attempt to preserve it fairly predictable. The extra routine-oriented I’m, the higher outcomes I get,” Rodriguez mentioned.

Lighter weights with extra cardio

Earlier than he retired from Main League Baseball, Rodriguez mentioned, his coaching was all about lifting heavy — 400 pound squats, 300 pound bench presses — and sprinting, generally uphill, to maximise energy, pace, and energy.

Nowadays, he mentioned he is nonetheless lifting weights, which is necessary to keep up muscle over time, however focuses extra on lighter weight and consistency.

He does each day cardio (like half-hour on a stationary bike or stair stepper) for coronary heart well being, and sometimes takes a stroll within the night after dinner close to his house in south Florida.

Low-intensity cardio could be nice to your well being at any age. And staying in step with a cardio routine improves coronary heart well being and metrics like VO2 Max, which is linked to raised longevity.

Extra mobility and many stretching

Rodriguez mentioned he additionally goals to stretch extra, though it is generally a problem to seek out the time.

He swears by assisted stretching — the place a hands-on coach helps get your physique into place — for getting essentially the most out his mobility and adaptability train.

“I really feel like you may get an additional 20% or 30% in case you take your time and any person’s serving to you with the hamstrings and the quads. That has been the most important factor for me,” Rodriguez mentioned.

Mobility train helps keep a full vary of movement and strengthen the joints, which is crucial as we become older to stop harm and sustain with each day actions.

Much less crimson meat, extra fish and rooster

Rodriguez has all the time been a fan of steak as a go-to protein sources. Nowadays, he is chopping again — analysis suggests consuming an excessive amount of crimson meat can enhance the danger of some age-related diseases like coronary heart illness and most cancers.

“I really like meat sadly, however I am positively making an attempt to chop that in half at the least,” he mentioned.

As a substitute, he depends on fish and rooster to get sufficient protein. Swapping in each for crimson meat has been linked to an extended life, in accordance with some analysis, and seafood in significantly wealthy in wholesome fat that defend the mind and joints over time.

Rodriguez additionally eats loads of carbs for power, often within the type of candy potatoes or brown rice.

Intermittent fasting

Rodriguez mentioned that in distinction to his pro-athlete days of fixed consuming, his first meal of the day is now sometimes round midday.

The intermittent fasting schedule was initially a part of a change to his routine that led him to lose 32 kilos.

Nonetheless, he is saved up the behavior for the well being advantages for fasting, reminiscent of improved digestion, extra power, and even higher sleep.

“It is much less about weight reduction and simply giving your digestive system a little bit little bit of a chance to breathe and to get well,” Rodriguez mentioned.