Alex Rodriguez shares his longevity routine: fasting, yoga, light weight

At the height of his career as a professional athlete, Alex Rodriguez played much more than 150 games a year, and every minute of his day was devoted to preparation – “eat like a horse” and train for hours with heavy goods vehicles and sprint sessions.

As a 49-year-old investor and CEO, A-Rod is still composed, but the name of the game is now longevity.

To do this, he prioritizes consistency on intensity to stay in good health in the long term.

“It’s so different because at the time I played, I really had it, really hard,” he told Business Insider. “Today is more finesse. A little more cardio, a little lighter, much more stretching.”

Rodriguez spoke with Bi as part of a partnership with Lysol^® With a laundry with laundry.

With his 50th anniversary to come, he has not slowed down (this week, he embarked on a new campaign and a draw to highlight the importance of sports officials). He also retains a complete plate of collaborations, including his investment podcast Bloomberg, “The Deal”.

Here are five habits that he follows in a typical day to stay focused, energized and healthy as CEO and occupied investor.

Morning yoga and meditation

Rodriguez said his health and performance habits start in the morning, the first part of his day dedicated to personal care.

For a few hours a day, from 8 am, Rodriguez focuses on training (a mixture of cardio and strength training), the more yoga and meditation. Then, he joined in time for podcasting before going to the office around Midi for his role with A-Rod Corp, which invests in real estate, sports, entertainment, etc.

At 6 p.m., he is spending time with his family and relaxing before bed.

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Rodriguez said he was aiming to sleep eight hours. It does not always work, but stick to a coherent calendar keeps it on the right track for better concentration and better health as a whole.

“I try to keep it quite predictable. The more routine I am, the better the results I receive,” said Rodriguez.

Lighter weight with more cardio

Before retiring from the Major Baseball League, said Rodriguez, his training was to raise heavy squats – 400 pounds, a 300 pound labot – and a sprint, sometimes uphill, to maximize strength, speed and power.

These days, he said that he was still lifting weights, which is important to keep the muscles over time, but focuses more on lighter weight and consistency.

He does a daily cardio (like 30 minutes on a stationary bike or a staircase stepper) for heart health, and often walked in the evening after dinner near his home in southern Florida.

Low intensity cardio can be ideal for your health at any age. And stay consistent with a cardio routine improves heart health and measures like VO2 Max, which is linked to better longevity.

More mobility and a lot of stretching

Rodriguez said he was also aiming to stretch more, although it is sometimes a challenge to find time.

He swears by assisted stretching – where a practical coach helps put your body in position – to make the most of his mobility and flexibility exercise.

“I have the impression that you can get an additional 20% or 30% if you take your time and that someone helps you with the hamstrings and quads. It was the greatest thing for me,” said Rodriguez.

Mobility exercise helps maintain movement amplitude and strengthen joints, which is essential as we age to prevent injuries and follow daily activities.

Less red meat, more fish and chicken

Rodriguez has always been a steak fan as essential protein sources. These days, it reduces – research suggests that eating too much red meat can increase the risk of certain age -related diseases such as heart disease and cancer.

“Unfortunately I love meat, but I certainly try to cut this at least,” he said.

Instead, it relies on fish and chicken to obtain enough protein. The exchange in the two for red meat has been linked to a longer lifespan, according to some research, and seafood in particular in healthy fats which protect the brain and the joints over time.

Rodriguez also eats a lot of energy carbohydrates, generally in the form of sweet potatoes or brown rice.

Steady fasting

Rodriguez said that unlike her pro-athletes days to eat constant, his first meal of the day is now generally around noon.

The intermittent fasting calendar was initially part of a change in his routine which led him to lose 32 pounds.

However, it has maintained the habit of health benefits for fasting, as an improvement in digestion, more energy and even better sleep.

“It is less weight loss and simply give your digestive system a little the opportunity to breathe and recover,” said Rodriguez.