Alex Rodriguez made 5 changes to stay in shape while old -from lighter weight lifting to less red meat

• Former baseball star has made investor Alex A-Rod Rodriguez shared his new, improved daily routine.

• He said his training was shifted from heavy weights and sprint to more stretching and lighter lifts.

• It also reduced the red meat and follows a periodic fasting schedule for long -term health.

In the midst of his career as a professional athlete, Alex Rodriguez played over 150 games a year, and every minute of his day he was trained – “eating as a horse” and trained for hours with heavy weights and sprinting sessions.

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

For this, it gives priority to the consistency over intensity to stay healthy for long distances.

“It’s so different, because back when I played, I was going to handle it really, really hard,” he told Business Insider. “Today it’s more Fines. A little more cardio, a little lighter lift, much more stretching.”

Rodriguez talks to BI as part of a partnership with Lisol^® Laundry disinfectant.

With the onset of his 50th birthday, he did not slow down (this week embarks on a new campaign and a total to emphasize the importance of sports staff). He also maintains a full plate of cooperation, including his podcast for investing in Bloomberg, the Deal.

Here are five habits that he follows on a typical day to remain focused, energized and healthy as a busy CEO and investor.

Morning yoga and meditation

Rodriguez said his health and performance habits begin immediately in the morning, with the first part of his day dedicated to self -medication.

For a few hours every day, starting around 8am, Rodriguez focuses on training (a combination of cardio and strength training), plus yoga and meditation. He then fits in on time for a podcation before heading to the office around noon for his role in A-Rod Corp, which invests in real estate, sports, entertainment and more.

At 6:00 pm, he strives to spend time with his family and relaxes before going to bed.

Rodriguez said he was intended to get eight hours of sleep. It doesn’t always work, but sticking to a consistent schedule keeps it on its way to better focus and health in general.

“I try to maintain it quite predictably. The more routine I am, the better the results I get,” said Rodriguez.

Lighter weights with more cardio

Before withdrawing from the Baseball of Major League, Rodriguez said his workout was associated with lifting heavy – 400 pounds squats, 300 pounds – and sprinting, sometimes up to maximize strength, speed and strength.

Nowadays, he said he still lifts weights, which is important to maintain the muscles over time, but focuses more on the more light weight and consistency.

He makes cardio daily (about 30 minutes on a stationary bicycle or steps on stairs) for the health of the heart and often walks in the evening after dinner near his home in South Florida.

Low intensity cardio can be great for your health at any age. And to remain in accordance with the cardio routine improves heart health and indicators such as VO2 Max, which is associated with better longevity.

More mobility and a lot of stretching

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

He swears that stretching is a support-where a practical coach helps you get your body into a position-to maximize your mobility and flexibility exercises.

“I feel you can get an extra 20% or 30% if you take the time and help you with your hip and four -legged goods. This is the biggest thing for me,” said Rodriguez.

Mobility exercise helps maintain a full range of movement and strengthening the joints, which is essential when we get older to prevent injuries and keep up with daily activities.

Less red meat, more fish and chicken

Rodriguez has always been a fan of steak as sources of protein. Nowadays, it decreases-studies suggest that eating too much red meat can increase the risk of some age-related diseases such as heart disease and cancer.

“Unfortunately, I love meat, but I’m definitely trying to cut it at least half,” he said.

Instead, he relies on fish and chicken to get enough protein. The change in both red meat is associated with a longer life, according to some studies, and seafood in particularly rich in healthy fats that protect the brain and joints over time.

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

Fasting

Rodriguez said that unlike his pro-athletes days of permanent meal, his first meal of the day is usually around noon.

The stimulating schedule of starvation was initially part of a change in its routine, which made him lose 32 pounds.

However, it maintains the habit of health benefits, such as improved digestion, more energy and even better sleep.

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

Read the original Business Insider article