1 00:00:06,049 --> 00:00:09,469 (DRAMATIC MUSIC PLAYING) 2 00:00:22,190 --> 00:00:23,858 ROSS: So, talk me through it so I can understand. 3 00:00:24,358 --> 00:00:26,360 -Okay, you were an athlete. -Yeah. 4 00:00:26,444 --> 00:00:28,613 But then you became Chris, the actor. 5 00:00:28,905 --> 00:00:31,032 Through high school, you know, I would surf, 6 00:00:31,282 --> 00:00:34,869 I did athletics, played football. I had a very all-round sort of fitness. 7 00:00:34,994 --> 00:00:37,663 And once I got cast as Thor, I had a very specific job 8 00:00:37,830 --> 00:00:41,375 which was look like a cartoon character, look like a comic book hero. 9 00:00:41,542 --> 00:00:42,418 Right. 10 00:00:46,714 --> 00:00:49,383 CHRIS: On my mission to boost longevity, I'm back on the road 11 00:00:49,509 --> 00:00:51,260 with sports scientist, Ross Edgely. 12 00:00:53,346 --> 00:00:55,765 Before my next round of Thor filming kicks in, 13 00:00:55,890 --> 00:00:58,559 he wants me to focus less on how my muscles look, 14 00:00:58,851 --> 00:01:02,271 and more on how they can help me push back the ravages of time. 15 00:01:04,065 --> 00:01:05,817 Ross, what are we doing? Where are we going? 16 00:01:06,442 --> 00:01:09,612 What we're trying to now to do for Chris 2.0 17 00:01:09,821 --> 00:01:12,782 is to make sure that you can go toe to toe with Father Time 18 00:01:13,157 --> 00:01:14,742 and, you know, win a few rounds. 19 00:01:15,284 --> 00:01:17,578 You might not win the fight, but you'll win a few rounds. 20 00:01:18,329 --> 00:01:20,832 Sounds like a lot of hard work. What do you got in store for me? 21 00:01:21,082 --> 00:01:23,543 -We’re gonna take it up a few levels. -'Course we are! 22 00:01:23,751 --> 00:01:25,962 (LAUGHS) 23 00:02:09,964 --> 00:02:12,049 (MUSIC ENDS) 24 00:02:13,843 --> 00:02:15,344 Take a peek at this. 25 00:02:16,804 --> 00:02:17,847 Richard! 26 00:02:25,313 --> 00:02:29,984 That is a hundred-foot rope, dangling from 1,000 feet, 27 00:02:30,151 --> 00:02:31,277 straight down into that canyon. 28 00:02:31,611 --> 00:02:36,199 What I’m proposing is you dangle at the bottom, climb it all the way up. 29 00:02:41,162 --> 00:02:42,246 Intimidated. 30 00:02:49,378 --> 00:02:50,880 So, have you done much stuff like this before? 31 00:02:50,963 --> 00:02:53,549 -Like this kind of scale or... -Dangled off cable cars on a rope... 32 00:02:53,758 --> 00:02:55,259 -Yeah. -...a thousand feet off the ground? No. 33 00:02:55,343 --> 00:02:56,344 -No? -Strangely. 34 00:02:57,553 --> 00:02:59,305 It's not in my weekly program. 35 00:02:59,764 --> 00:03:01,432 How long have we got before we do this? 36 00:03:02,183 --> 00:03:05,478 -How long before Thor filming? -Five months, I think, yeah. 37 00:03:05,853 --> 00:03:08,189 -I would love to do this in three, and-- -Three months of training. 38 00:03:08,356 --> 00:03:11,567 -But I'm going to be heavy. -How big? How-- how heavy? 39 00:03:11,651 --> 00:03:13,986 I don't know. Heavier than I am now. 40 00:03:15,071 --> 00:03:17,031 Is that gonna be an advantage or disadvantage? 41 00:03:17,156 --> 00:03:18,449 Or probably a combination, right? 42 00:03:18,908 --> 00:03:20,534 A complete disadvantage. I'll be completely honest. 43 00:03:20,618 --> 00:03:22,036 -A disadvan-- -It will be a complete disadvantage. 44 00:03:23,496 --> 00:03:27,541 People your size don't climb ropes dangling from mountains. 45 00:03:27,625 --> 00:03:30,586 Make no mistake about it. This will be brutal. 46 00:03:32,922 --> 00:03:35,258 CHRIS: So, how did I end up staring at a hundred-foot rope 47 00:03:35,466 --> 00:03:36,801 dangling over an abyss? 48 00:03:38,970 --> 00:03:42,598 Playing action roles like Thor means that I've spent 49 00:03:42,765 --> 00:03:45,601 a decade maintaining superhero-type muscles. 50 00:03:48,271 --> 00:03:51,232 But a few months ago, I decided to find out 51 00:03:51,482 --> 00:03:53,901 if my body's on course for a healthier future. 52 00:03:54,610 --> 00:03:56,737 -Hey, Chris. Good to see you, man. -Good to see you. 53 00:03:57,196 --> 00:03:59,615 CHRIS: So, I met with longevity expert, Dr. Peter Attia. 54 00:04:00,700 --> 00:04:03,369 So, Chris, you obviously spend a lot of time 55 00:04:03,619 --> 00:04:07,707 working on your strength training. What type of program do you do? 56 00:04:08,291 --> 00:04:13,004 I mean, I've... over the years, trained for different... different roles. 57 00:04:13,170 --> 00:04:15,798 You know, for Thor in particular, about getting big in mass. 58 00:04:16,090 --> 00:04:20,344 I'll do shoulders one day, arms another. Back, chest, legs. 59 00:04:20,970 --> 00:04:21,929 Got it. Okay. 60 00:04:23,681 --> 00:04:25,391 -FEMALE VOICE: Feel okay? -Mm-hmm. 61 00:04:28,477 --> 00:04:30,396 PETER: Obviously, he's in amazing shape. 62 00:04:30,813 --> 00:04:33,607 Most of us would look at Chris and give anything to look like that. 63 00:04:35,609 --> 00:04:37,903 But there's always room for improvement. 64 00:04:39,405 --> 00:04:42,491 There are more than 600 muscles in the human body. 65 00:04:43,492 --> 00:04:46,454 And for longevity, you've got to make good use 66 00:04:46,537 --> 00:04:47,538 of as many as possible. 67 00:04:49,540 --> 00:04:54,879 So, when I assessed Chris' muscular power and efficiency, his flexibility 68 00:04:55,046 --> 00:05:00,384 and agility, I found he could be working a wider range of those muscles. 69 00:05:00,551 --> 00:05:03,763 MALE VOICE: That's it. So, two... one, that's it. Done. 70 00:05:06,223 --> 00:05:07,933 PETER: And he could improve his stamina. 71 00:05:12,813 --> 00:05:17,443 So, Chris, good news is, in general, your results look fantastic. 72 00:05:17,610 --> 00:05:21,113 But it turns out that, in a couple of super important ways, 73 00:05:21,697 --> 00:05:26,660 your test results were not consistent with someone who is gearing up 74 00:05:26,827 --> 00:05:31,624 to be the best, most robust 90-year-old of all time. 75 00:05:31,832 --> 00:05:32,958 (CHUCKLES) 76 00:05:33,125 --> 00:05:36,504 I feel like I'm getting my report card at a high school read to me, so... 77 00:05:37,922 --> 00:05:41,175 So, what kind of things do I do to kick ass in those numbers? 78 00:05:41,300 --> 00:05:44,345 Well, a lot of this is stuff that we can change. 79 00:05:44,929 --> 00:05:47,264 And by targeting even more of your muscle groups 80 00:05:47,473 --> 00:05:48,974 and improving your endurance, 81 00:05:49,266 --> 00:05:52,520 we can make you live longer and make you live better. 82 00:05:53,229 --> 00:05:54,355 All right. Well... 83 00:05:55,648 --> 00:05:56,565 let's begin. 84 00:05:59,235 --> 00:06:02,905 The genius of Ross' challenge is actually twofold. 85 00:06:04,031 --> 00:06:05,533 Training for that rope 86 00:06:05,616 --> 00:06:08,744 will develop Chris' superhero strength even further. 87 00:06:09,995 --> 00:06:13,749 And it sets him on a course for a longer, healthier life. 88 00:06:14,917 --> 00:06:18,045 But to begin with, I expect that Chris will really struggle. 89 00:06:21,132 --> 00:06:24,260 To turn me into a rope-climbing machine, Ross has hooked me up 90 00:06:24,385 --> 00:06:25,553 with some of the best in the business. 91 00:06:26,846 --> 00:06:30,266 Acclaimed acrobats, Alex Frith and Moira Campbell, 92 00:06:30,349 --> 00:06:32,476 teach aerial tricks for the stage and screen. 93 00:06:33,269 --> 00:06:38,566 So, I want you to step on my hand and put your other foot on there. 94 00:06:40,067 --> 00:06:42,903 Press with your legs, and that's it. 95 00:06:43,112 --> 00:06:46,031 That's it, and up, and press with the legs, push. 96 00:06:46,115 --> 00:06:48,200 -I need to get my foot... -(ALL CHUCKLE) 97 00:06:48,617 --> 00:06:50,703 -Getting me up this rope... -No... 98 00:06:50,786 --> 00:06:52,663 ...might be their toughest assignment yet. 99 00:06:55,499 --> 00:06:58,711 Pulling up with the arms. And now slide the hands up. 100 00:07:01,130 --> 00:07:03,048 That's it. And press. 101 00:07:03,883 --> 00:07:09,138 Good one. Come up. Yeah, pull. Yeah, open up. 102 00:07:09,221 --> 00:07:10,097 My hands are, like-- 103 00:07:10,556 --> 00:07:12,016 The muscles are going "Whoa, whoa, whoa." 104 00:07:12,141 --> 00:07:13,392 You know what I mean? It's just sort of like-- 105 00:07:13,476 --> 00:07:15,352 -MOIRA: Yeah, yeah. -It just-- it's sort of a weird-- 106 00:07:15,853 --> 00:07:17,188 It's weird muscles, you know what I mean? 107 00:07:17,313 --> 00:07:19,148 It's, like, not like-- "Okay, I'm gonna pull up." 108 00:07:19,315 --> 00:07:20,608 -No. -...with those muscles. 109 00:07:21,192 --> 00:07:23,068 It's just things that I haven't-- haven't used before. 110 00:07:24,904 --> 00:07:26,113 CHRIS: So, this is really difficult. 111 00:07:26,197 --> 00:07:29,033 I can do chin-ups all day long, but the rope, 112 00:07:29,366 --> 00:07:33,037 holding it in that grip is killing my arms and hands. 113 00:07:33,204 --> 00:07:34,163 ALEX: And press. 114 00:07:34,246 --> 00:07:35,706 CHRIS: I'm actually getting kind of worried at this point. 115 00:07:35,873 --> 00:07:39,752 A challenge has been laid down, and I'm having trouble 116 00:07:39,919 --> 00:07:43,214 getting a couple meters up. And if I do, it's beyond painful. 117 00:07:44,423 --> 00:07:47,092 ROSS: Now all of a sudden, Chris is the beginner again, 118 00:07:47,218 --> 00:07:50,429 and it's hard to accept, but he needs to trust me 119 00:07:50,513 --> 00:07:52,640 when I say that all of this pain is worth it. 120 00:07:54,266 --> 00:07:57,603 Because climbing a rope will unlock huge benefits 121 00:07:57,686 --> 00:08:00,356 that will keep him healthy well into his old age. 122 00:08:02,358 --> 00:08:05,736 CHRIS: It turns out our muscles do way more than keep us moving. 123 00:08:08,197 --> 00:08:11,825 Deep down, each fiber is crammed with tiny power plants 124 00:08:12,076 --> 00:08:14,078 that could help us fend off physical decline. 125 00:08:18,123 --> 00:08:20,376 And with every flex, they release chemicals 126 00:08:20,543 --> 00:08:22,378 that fight all kinds of disease. 127 00:08:24,129 --> 00:08:26,966 Seen as a whole, the muscles are a vital organ 128 00:08:27,091 --> 00:08:31,845 in our fight against aging. And that's the point of the rope climb. 129 00:08:32,054 --> 00:08:35,349 To get up it, I'm going to need not just the big guns, 130 00:08:36,225 --> 00:08:37,726 but every muscle I've got. 131 00:08:49,488 --> 00:08:51,240 To improve my chances on the rope, 132 00:08:51,532 --> 00:08:56,495 and my prospects in old age, Ross wants to expand my range of exercise. 133 00:08:56,829 --> 00:08:58,914 -Get me in a harness. -(ROSS LAUGHS) 134 00:09:00,040 --> 00:09:02,751 Oh, I'm glad we picked a nice, cool day to do this. 135 00:09:03,586 --> 00:09:05,629 It's about 45 degrees right now. 136 00:09:06,297 --> 00:09:10,718 CHRIS: So, he's brought in some interesting new routines. 137 00:09:11,760 --> 00:09:12,636 Great. 138 00:09:16,140 --> 00:09:21,145 There you go! There you go! Yeah! Good, big man. 139 00:09:22,646 --> 00:09:26,066 Good. That's it. Find efficiency. 140 00:09:26,775 --> 00:09:28,819 And then smaller steps as it gets hard. Smaller steps. 141 00:09:28,902 --> 00:09:29,987 Smaller steps, keep that momentum. 142 00:09:30,112 --> 00:09:33,157 Drive, drive, drive, drive, drive, drive, drive, drive. 143 00:09:33,574 --> 00:09:35,743 -Good! -(GRUNTS) 144 00:09:36,243 --> 00:09:38,954 CHRIS: His methods might seem unusual, but they've allowed him 145 00:09:39,204 --> 00:09:41,373 to push to the edges of what a human body can do. 146 00:09:42,916 --> 00:09:45,753 He's managed an entire marathon pulling a car, 147 00:09:46,462 --> 00:09:52,217 a record-breaking five-month sea swim. And a triathlon carrying a tree. 148 00:09:55,387 --> 00:10:00,476 In a 24-hour challenge, he climbed a total of 29,000 feet of rope. 149 00:10:00,976 --> 00:10:02,728 That's the height of Everest. 150 00:10:04,063 --> 00:10:08,984 And I've just invited this guy to push me as hard as he pushes himself. 151 00:10:09,652 --> 00:10:11,904 (YELLING) Get over here! 152 00:10:12,029 --> 00:10:13,238 -ROSS: There you go! -Get over here! 153 00:10:13,572 --> 00:10:15,282 ROSS: Let's go! Breathe. Let's go! 154 00:10:18,285 --> 00:10:20,663 Good. That, that. 155 00:10:21,497 --> 00:10:25,250 For Chris to succeed on the rope, everything has to come together. 156 00:10:25,834 --> 00:10:26,835 Let's go for it. 157 00:10:28,253 --> 00:10:31,423 ROSS: Grip strength, biceps, legs, shoulders, and back. 158 00:10:32,549 --> 00:10:37,096 He'll need mobility, flexibility, and endurance. 159 00:10:37,346 --> 00:10:39,181 Good. Let's go! 160 00:10:39,515 --> 00:10:43,977 ROSS: So, the plan is to shift the focus, away from gym-based routines 161 00:10:44,186 --> 00:10:45,938 that target specific areas. 162 00:10:46,438 --> 00:10:50,192 Towards real-world exercises that test a wider range of muscles. 163 00:10:51,985 --> 00:10:54,822 Can I climb up, Daddy? Can I climb up? 164 00:10:57,282 --> 00:11:00,703 ROSS: Oh, my God! Oh, my God! 165 00:11:00,786 --> 00:11:04,540 CHRIS: But that kind of all-round strength is exactly what we're built for. 166 00:11:04,748 --> 00:11:06,333 -That is amazing. -MALE VOICE: Go ahead, Tristan. 167 00:11:06,458 --> 00:11:09,128 -Go to the end, Tristan. Go! -New world record! 168 00:11:09,420 --> 00:11:13,006 CHRIS: The human body is perfectly adapted to a life full of movement. 169 00:11:13,799 --> 00:11:15,259 That was huge! 170 00:11:17,678 --> 00:11:20,681 And in some places, that's the only way to survive. 171 00:11:30,899 --> 00:11:35,821 CATALINA: (IN FOREIGN LANGUAGE) People who pay money to exercise in gyms, 172 00:11:38,866 --> 00:11:41,076 I think they're crazy. 173 00:11:42,453 --> 00:11:44,329 Careful! Don't just throw it. 174 00:11:46,290 --> 00:11:49,042 We work every single day. 175 00:11:51,795 --> 00:11:53,630 It's hard work. 176 00:11:57,050 --> 00:12:00,179 That is how we become strong. 177 00:12:05,642 --> 00:12:08,103 CHRIS: (IN ENGLISH) Catalina Motochi lives with her children, 178 00:12:08,270 --> 00:12:11,023 Jimena and Sofi, and her mother, Angelina. 179 00:12:13,066 --> 00:12:16,320 They belong to an indigenous American people called the Rarámuri. 180 00:12:18,197 --> 00:12:22,242 It's hard work every day, using all kinds of muscles. 181 00:12:27,456 --> 00:12:29,875 CATALINA: (IN FOREIGN LANGUAGE) Mom, the axe broke! 182 00:12:30,334 --> 00:12:31,794 CHRIS: (IN ENGLISH) Ross would be in heaven. 183 00:12:36,089 --> 00:12:37,591 CATALINA: (IN FOREIGN LANGUAGE) Grab it now! 184 00:12:40,761 --> 00:12:42,387 CHRIS: (IN ENGLISH) Livestock are herded on foot, 185 00:12:43,013 --> 00:12:45,390 and the nearest town is a day's walk away. 186 00:12:47,017 --> 00:12:49,561 But why waste a day when you can run? 187 00:12:54,775 --> 00:12:56,735 CATALINA: (IN FOREIGN NLANGUAGE) We are called Raramuri. 188 00:12:58,487 --> 00:13:01,114 It means the people who run. 189 00:13:09,414 --> 00:13:14,294 When I run in the mountains, 190 00:13:14,378 --> 00:13:16,463 I feel I can do anything. 191 00:13:24,596 --> 00:13:26,098 CHRIS: (IN ENGLISH) Thanks to their lifestyle, 192 00:13:26,223 --> 00:13:28,475 the Rarámuri have incredible stamina. 193 00:13:29,101 --> 00:13:31,562 Running is deeply embedded in their culture 194 00:13:31,812 --> 00:13:35,899 and all generations come together in ritual races 195 00:13:35,983 --> 00:13:37,776 that sometimes last for days. 196 00:13:38,068 --> 00:13:39,611 CATALINA: (IN FOREIGN LANGAUAGE) What happened? 197 00:13:39,820 --> 00:13:41,071 We've nearly passed them. 198 00:13:45,909 --> 00:13:47,119 CHRIS: (IN ENGLISH) And studies show 199 00:13:47,369 --> 00:13:50,163 Rarámuri grandparents have the same blood pressure 200 00:13:50,497 --> 00:13:53,584 as not only their children, but their grandchildren. 201 00:14:00,173 --> 00:14:03,552 If I can manage that in my old age, I'll be a happy man. 202 00:14:12,269 --> 00:14:14,062 ALEX: All right, so stretch that end out... 203 00:14:14,229 --> 00:14:17,107 -Yeah, so we'll go through this way. -Yep. 204 00:14:18,233 --> 00:14:19,651 CHRIS: To step up the rope training, 205 00:14:19,735 --> 00:14:21,695 Alex and Moira are rigging one up at my place. 206 00:14:22,446 --> 00:14:23,947 ZOC: Oh, that's the worst pick up ever. 207 00:14:24,281 --> 00:14:26,825 CHRIS: My buddy and longtime fitness trainer Luke Zocchi 208 00:14:27,159 --> 00:14:28,702 is also here to lend a hand. 209 00:14:28,869 --> 00:14:29,870 Getting ready. 210 00:14:32,748 --> 00:14:35,417 -All right. Let's give it a crack. -Okay. 211 00:14:35,834 --> 00:14:38,587 (BREATHES HEAVILY) 212 00:14:39,171 --> 00:14:41,965 CHRIS: We're using a pulley system to keep feeding more rope. 213 00:14:44,092 --> 00:14:45,135 I climb up... 214 00:14:46,428 --> 00:14:47,554 the rope comes down. 215 00:14:49,890 --> 00:14:51,767 My very own vertical treadmill. 216 00:14:56,605 --> 00:14:57,564 My hands are done. 217 00:14:57,689 --> 00:14:59,149 -ZOC: You done? -Yeah. 218 00:15:00,442 --> 00:15:02,861 MALE VOICE: So that was like... ten meters. 219 00:15:04,696 --> 00:15:06,657 So... One more. 220 00:15:10,452 --> 00:15:11,411 All right. 221 00:15:21,755 --> 00:15:23,131 -Yeah, there we go. -CHRIS: It's torture. 222 00:15:24,883 --> 00:15:27,219 I'm working all these muscles over and over. 223 00:15:29,721 --> 00:15:32,015 And I'm getting completely exhausted. 224 00:15:36,979 --> 00:15:38,605 -(EXCLAIMS) -Four out of ten. Again. 225 00:15:39,773 --> 00:15:41,066 (EXHALES) 226 00:15:46,530 --> 00:15:48,115 CHRIS: I have to improve my endurance. 227 00:15:51,493 --> 00:15:54,955 So, Ross has been digging in to his bag of training tricks. 228 00:16:02,170 --> 00:16:05,465 So what are we doing here, mate? I don't see any rope to climb. 229 00:16:05,549 --> 00:16:06,717 ROSS: Yeah, no ropes. 230 00:16:08,010 --> 00:16:11,221 CHRIS: Look quite graceful, don't they? Like a... a well-oiled machine. 231 00:16:11,847 --> 00:16:14,850 Similar to a rope climb, rowing blends a lot of strength, 232 00:16:15,308 --> 00:16:18,729 speed, but also pure stamina. 233 00:16:19,396 --> 00:16:20,981 That's where the improvement's gonna come today. 234 00:16:23,567 --> 00:16:27,779 I can talk a good game, but to be honest, I don't actually row. 235 00:16:28,113 --> 00:16:32,367 So here's a proper expert, Olympic bronze medalist, Rowena Meredith. 236 00:16:33,035 --> 00:16:35,954 As a percentage, how likely is it that we're gonna get wet? 237 00:16:36,246 --> 00:16:38,957 Forty percent. I'm giving you good odds today. 238 00:16:39,207 --> 00:16:40,959 (ALL LAUGH) 239 00:16:42,878 --> 00:16:45,380 Ross, I might get you to sit in first, so you're gonna sort of... 240 00:16:46,173 --> 00:16:47,090 CHRIS: Oh, God. 241 00:16:47,215 --> 00:16:49,176 ...do it-- No, no, no, put your foot in the bottom of the boat. 242 00:16:49,259 --> 00:16:50,552 Good. All right. 243 00:16:51,261 --> 00:16:56,266 Step on to the boat, and you're gonna do a single-leg squat onto the seat. 244 00:16:57,434 --> 00:16:59,102 I thought I was way more graceful than Ross. 245 00:16:59,895 --> 00:17:01,605 ROSS: Look at 'em go. 246 00:17:02,564 --> 00:17:03,565 See you later. 247 00:17:04,149 --> 00:17:05,317 And in! 248 00:17:05,817 --> 00:17:08,111 -Yes, whoa! -Oh, we're going in! 249 00:17:09,029 --> 00:17:10,363 Don't let go of your oars. 250 00:17:10,489 --> 00:17:12,449 Yeah, I've got it, I've got it, I've got it, I've got it. 251 00:17:13,992 --> 00:17:16,578 -CHRIS: Save us! Save us! -(ROSS LAUGHS) 252 00:17:19,790 --> 00:17:22,626 Hey, Ross, lift your hands nice and loose and keep them flat in the water. 253 00:17:22,959 --> 00:17:23,835 Yeah, we're off. 254 00:17:25,754 --> 00:17:27,172 ROWENA: Yeah, perfect, that's it. 255 00:17:27,255 --> 00:17:29,800 ROSS: I see what you mean with... 'cause I can just stabilize the whole thing. 256 00:17:29,925 --> 00:17:30,884 -Yeah, yeah. -Yeah. 257 00:17:30,967 --> 00:17:33,428 So, Chris, I want you to use more legs and less arms. 258 00:17:33,887 --> 00:17:35,806 -Okay. -ROWENA: See how that feels for a start. 259 00:17:43,438 --> 00:17:46,483 Keep the movement nice and simple, keep the blades out. 260 00:17:46,942 --> 00:17:50,862 Drop 'em out the front. Drive your legs, that’s it. That’s good. 261 00:17:56,701 --> 00:17:59,454 Now, I know you don't really have a-- a massive love of endurance, 262 00:17:59,621 --> 00:18:00,831 is that fair to say? 263 00:18:00,914 --> 00:18:04,126 No. I mean, I don't have a huge gas tank. 264 00:18:04,209 --> 00:18:08,463 I mean, I've always preferred sprinting than long distance. You know? 265 00:18:09,214 --> 00:18:10,340 ROSS: Okay. okay. 266 00:18:12,008 --> 00:18:13,301 Back when he was tested, 267 00:18:13,468 --> 00:18:17,347 Chris's aversion to endurance training showed up clearly in the results. 268 00:18:18,348 --> 00:18:21,143 Where his numbers were lacking was in the performance 269 00:18:21,351 --> 00:18:26,481 of a key component that's essential in our fight against aging: mitochondria. 270 00:18:29,359 --> 00:18:32,028 CHRIS: Our muscles are home to trillions of these mitochondria. 271 00:18:33,697 --> 00:18:37,200 They're like tiny power plants, providing the energy our bodies need 272 00:18:37,409 --> 00:18:38,660 to keep running smoothly. 273 00:18:39,786 --> 00:18:43,498 As we get older, our mitochondria begin to malfunction 274 00:18:43,582 --> 00:18:47,043 and break down, accelerating the aging process. 275 00:18:48,628 --> 00:18:51,882 But exercise, and particularly endurance training, 276 00:18:52,424 --> 00:18:55,635 stimulates our muscles to overhaul their broken mitochondria 277 00:18:56,011 --> 00:18:59,598 and even build new ones, topping up our energy levels 278 00:18:59,723 --> 00:19:01,308 and pushing back against aging. 279 00:19:02,434 --> 00:19:04,561 (UPBEAT MUSIC PLAYING) 280 00:19:04,769 --> 00:19:07,147 ROWENA: Coming up to the red buoy for your last hundred meters. 281 00:19:07,772 --> 00:19:08,982 (CHRIS GRUNTS) 282 00:19:11,234 --> 00:19:14,988 ROSS: You can row, cycle, jog, anything. 283 00:19:15,363 --> 00:19:18,241 The key to this type of mitochondrial boosting exercise 284 00:19:18,491 --> 00:19:21,745 is to work as hard as you can without getting too breathless. 285 00:19:22,204 --> 00:19:24,915 Just two hours a week could add years to your life. 286 00:19:26,458 --> 00:19:28,627 Here we go, Rowena. Any records broken there? 287 00:19:28,960 --> 00:19:30,795 I think we were pretty close to it. 288 00:19:30,962 --> 00:19:32,797 I think we've got a little bit more room for improvement 289 00:19:32,881 --> 00:19:34,382 -before we get to the Paris Olympics. -Yeah. 290 00:19:34,633 --> 00:19:37,510 -What did you guys think? -I took more of a managerial role. 291 00:19:37,636 --> 00:19:39,304 Yeah, how was that? Must've been comfortable. 292 00:19:44,351 --> 00:19:46,144 ROSS: I don't think me and you are team players. 293 00:19:46,228 --> 00:19:47,354 Good friends. Terrible teammates. 294 00:19:47,437 --> 00:19:49,856 CHRIS: Nah. We're-- If we're lost at sea, be a race to see 295 00:19:49,981 --> 00:19:51,233 who could eat the other person first. 296 00:19:55,570 --> 00:19:58,698 CHRIS: Embracing this kind of exercise is gonna boost my mitochondria 297 00:19:58,949 --> 00:20:01,826 and improve my stamina. But that's not all it can do. 298 00:20:10,669 --> 00:20:12,337 NORMAN: Oh, Junie! (CHUCKLES) 299 00:20:14,673 --> 00:20:19,761 I mean, I haven't seen this for years. Oh, my gosh! 300 00:20:20,553 --> 00:20:24,724 CHRIS: Professor Norman Lazarus had a long career as a medical scientist. 301 00:20:25,392 --> 00:20:29,938 In their spare time, he and his wife, June, enjoyed life's luxuries. 302 00:20:30,021 --> 00:20:32,107 -Oh. That's the Orient Express. -Oh, my gosh! 303 00:20:32,232 --> 00:20:33,817 That's the Orient Express. 304 00:20:34,609 --> 00:20:38,822 JUNE: When we were in our 50s, Norman and I just loved eating. 305 00:20:39,197 --> 00:20:40,073 Lovely. 306 00:20:40,699 --> 00:20:43,493 He just expanded and expanded. 307 00:20:43,827 --> 00:20:46,579 -Who's a podgy person there? -(NORMAN CHUCKLES) 308 00:20:47,289 --> 00:20:52,252 I decided it was time to lose weight and exercise. 309 00:20:55,839 --> 00:20:58,550 We were cleaning out the garage 310 00:20:59,926 --> 00:21:03,096 and I came across my son's bike. 311 00:21:05,890 --> 00:21:10,478 I got on the bike, went around the block. 312 00:21:12,314 --> 00:21:15,108 With the result, is… I was blown 313 00:21:16,860 --> 00:21:19,029 and I had to lie down and catch my breath. 314 00:21:23,325 --> 00:21:27,078 And I gradually did longer distances, 315 00:21:28,913 --> 00:21:33,209 until one day I rode 200 kilometers. 316 00:21:36,463 --> 00:21:40,091 I began to think, "Why not step up a distance?" 317 00:21:42,052 --> 00:21:46,139 Four hundred kilometers. Six hundred kilometers. 318 00:21:47,515 --> 00:21:48,767 Fourteen hundred kilometers. 319 00:21:52,228 --> 00:21:56,691 At an age when most people begin to rein in, 320 00:21:57,567 --> 00:22:00,445 I was beginning to challenge myself. 321 00:22:03,907 --> 00:22:05,784 CHRIS: Through his 60s and his 70s, 322 00:22:06,076 --> 00:22:08,536 Norman kept those pedals turning with ease. 323 00:22:09,537 --> 00:22:12,207 But the scientist in him spotted something else. 324 00:22:14,125 --> 00:22:19,714 NORMAN: Diseases and illnesses of aging were not appearing either 325 00:22:19,798 --> 00:22:24,135 within myself or within my friends I was cycling with. 326 00:22:25,345 --> 00:22:30,475 Then I thought to myself, "Why? What is it about me and these people? 327 00:22:31,017 --> 00:22:35,563 We're just Average Joes." There was nothing special about us. 328 00:22:37,357 --> 00:22:40,610 CHRIS: With a London university, Norman set up a major study 329 00:22:40,693 --> 00:22:43,613 with himself and his fellow cyclists as guinea pigs. 330 00:22:46,866 --> 00:22:49,786 The ability to fight infection usually declines with age. 331 00:22:50,870 --> 00:22:53,081 But the results showed that Norman's group 332 00:22:53,164 --> 00:22:55,708 had the immune systems of people in their 20s. 333 00:22:56,418 --> 00:22:58,169 An incredible discovery. 334 00:22:59,003 --> 00:23:03,716 And proof that our muscles control so much more than movement. 335 00:23:09,222 --> 00:23:13,560 Deep within our muscle fibers, the mitochondria provide us with energy. 336 00:23:14,686 --> 00:23:16,980 But the muscles have another trick up their sleeve. 337 00:23:19,732 --> 00:23:22,527 As they flex, they release chemical messengers 338 00:23:22,610 --> 00:23:26,030 called myokines, which travel all around the body, 339 00:23:26,990 --> 00:23:29,200 triggering a whole variety of benefits, 340 00:23:31,244 --> 00:23:35,832 preventing the buildup of unwanted fat, suppressing certain cancers, 341 00:23:35,915 --> 00:23:38,668 and as Norman's groundbreaking study confirmed, 342 00:23:39,461 --> 00:23:43,173 stimulating the immune system to work better for longer. 343 00:23:49,971 --> 00:23:52,307 I'm getting older, that's for sure. 344 00:23:55,560 --> 00:23:57,437 But I love cycling. 345 00:23:59,856 --> 00:24:04,861 And exercise allows me to live a fulfilling life 346 00:24:05,653 --> 00:24:11,493 which is free from medication for as long as possible. 347 00:24:14,787 --> 00:24:16,164 JUNE: It makes you proud. 348 00:24:17,415 --> 00:24:20,877 That’s my man. That’s my man. 349 00:24:23,588 --> 00:24:27,050 PETER: The fact that muscles can communicate with the rest of the body 350 00:24:27,258 --> 00:24:31,513 is why using them regularly is so good at cutting the risk 351 00:24:31,804 --> 00:24:32,889 of age-related diseases. 352 00:24:35,058 --> 00:24:37,393 We don't stop moving because we get old. 353 00:24:37,810 --> 00:24:40,688 We get old because we stop moving. 354 00:24:50,156 --> 00:24:53,451 CHRIS: As well as the rope climb, I’m also building up for Thor. 355 00:24:53,535 --> 00:24:54,452 Some rice. 356 00:24:54,994 --> 00:24:57,956 The aim is to add more than 40 pounds of muscle for the next movie. 357 00:24:58,039 --> 00:24:58,998 Buffalo. 358 00:25:04,128 --> 00:25:06,256 CHRIS: So, yeah, that's all for me. 359 00:25:08,591 --> 00:25:11,094 But that extra weight is causing a big problem. 360 00:25:17,934 --> 00:25:18,935 So, you're here... 361 00:25:19,143 --> 00:25:21,437 Yeah. Now, get as high as you can there. 362 00:25:24,065 --> 00:25:24,941 Wow. 363 00:25:27,402 --> 00:25:28,611 Look at the sweat on the back. 364 00:25:29,028 --> 00:25:31,322 Moving like 200 kilos up the rope. 365 00:25:32,615 --> 00:25:34,659 CHRIS: You don't see Thor climbing too many ropes, do you? 366 00:25:35,577 --> 00:25:36,828 Now, you know why. 367 00:25:37,954 --> 00:25:41,749 You have to get less muscles. You should lose weight. 368 00:25:42,083 --> 00:25:43,084 It would be easier. 369 00:25:47,714 --> 00:25:48,631 CHRIS: Great. 370 00:25:48,881 --> 00:25:52,510 Despite zero training, my tiny wife can zip up the rope in no time. 371 00:25:53,052 --> 00:25:53,928 Look. 372 00:25:55,930 --> 00:25:59,142 -ZOC: Maybe we get Elsa to rope climb. -Yeah, she can do it instead of me. 373 00:26:02,437 --> 00:26:05,148 And there's another issue working against me. 374 00:26:06,190 --> 00:26:07,066 Okay. 375 00:26:08,943 --> 00:26:09,819 Breathe. 376 00:26:09,902 --> 00:26:13,239 CHRIS: The tail end of the rope hangs off my feet. And as I climb... 377 00:26:13,448 --> 00:26:14,324 That's it. 378 00:26:15,116 --> 00:26:17,702 ...that tail gets longer and heavier. 379 00:26:19,078 --> 00:26:20,163 (EXHALES) 380 00:26:22,165 --> 00:26:24,709 So, one of the big factors is gonna be the tail weight. 381 00:26:25,001 --> 00:26:29,255 And just really understanding when you're doing the big climb. 382 00:26:29,339 --> 00:26:31,424 -That tail weight is gonna be... -Yeah. 383 00:26:31,507 --> 00:26:33,509 ...hanging off you, so every lift is gonna be... 384 00:26:33,718 --> 00:26:35,553 So... So... The higher I get, I’m pulling that weight. 385 00:26:35,637 --> 00:26:37,597 Correct. Have a feel of that. See how that feels. 386 00:26:39,432 --> 00:26:41,726 -Oh, no. -Yeah, it's a thing. 387 00:26:45,146 --> 00:26:48,358 CHRIS: Problem is, in the gym, that tail never hangs free. 388 00:26:49,692 --> 00:26:51,903 It would be great to actually practice on a 30-meter rope, though, 389 00:26:52,111 --> 00:26:55,156 'cause here's-- here's the problem. Not once during this whole time... 390 00:26:56,532 --> 00:26:58,910 are we gonna know what it's like on the day. 391 00:27:01,162 --> 00:27:03,581 Chris should be careful what he wishes for. 392 00:27:04,540 --> 00:27:07,543 (DRAMATIC MUSIC PLAYING) 393 00:27:12,006 --> 00:27:13,383 Oh... (BLEEP) 394 00:27:17,428 --> 00:27:20,807 (CRANE BEEPS) 395 00:27:25,687 --> 00:27:27,939 ROSS: With the hundred-foot climb approaching fast, 396 00:27:28,731 --> 00:27:31,067 I also wanna know if he can cope with the tail weight 397 00:27:31,275 --> 00:27:32,902 and get anywhere near the full height. 398 00:27:35,780 --> 00:27:40,952 So, we're hoisting about 80 feet of rope right here in his driveway, 399 00:27:41,536 --> 00:27:42,578 just to see where he's at. 400 00:27:45,707 --> 00:27:47,792 I'm nervous. Nervous. Nervous. 401 00:27:49,085 --> 00:27:50,294 Just give right up, Ross. 402 00:27:50,378 --> 00:27:53,131 Well, Ross, I’ve seen... I've seen the crane. I'm nervous. 403 00:27:53,297 --> 00:27:57,427 It’s so high. And what is he having? He’s having a coffee. 404 00:27:58,928 --> 00:28:00,471 -And it's still hot. -It's so hot. 405 00:28:00,555 --> 00:28:03,808 Is it? Oh, that looks good. You're gonna make me one of those? 406 00:28:03,891 --> 00:28:04,767 Ready, Ross? Ready? 407 00:28:04,851 --> 00:28:06,477 -Ready. -Ready? Ready? Una. Dos. 408 00:28:06,769 --> 00:28:08,354 Oh, man, that went on me. 409 00:28:08,438 --> 00:28:10,857 ROSS: (OVERRPHONE) Hey, okay, make me a pancake. I’m on my way over. 410 00:28:11,816 --> 00:28:12,984 See you soon. 411 00:28:22,952 --> 00:28:24,495 CHRIS: So, I see this rope... 412 00:28:25,538 --> 00:28:29,167 and it's so much bigger and higher than I imagined. 413 00:28:30,001 --> 00:28:33,254 (CRANE BEEPS) 414 00:28:33,421 --> 00:28:34,630 I don't like heights. I don't know 415 00:28:34,714 --> 00:28:36,674 if this is a good time or a bad time to tell you. 416 00:28:39,594 --> 00:28:40,762 ZOC: Too late. 417 00:28:40,887 --> 00:28:42,722 CHRIS: There's a safety rope to catch me 418 00:28:43,514 --> 00:28:45,391 if I fall, but it's not gonna help me climb. 419 00:28:56,152 --> 00:28:57,028 All right. 420 00:29:03,576 --> 00:29:04,452 ROSS: Nice, big man. 421 00:29:05,536 --> 00:29:07,163 CHRIS: I start climbing up this thing, 422 00:29:07,330 --> 00:29:10,291 and I feel all right at the start, bit of confidence. 423 00:29:11,459 --> 00:29:13,002 Climb smarter, not harder. Let's go. 424 00:29:19,717 --> 00:29:22,470 CHRIS: And then very quickly, my legs are burning. 425 00:29:22,720 --> 00:29:25,139 I feel the lactic acid and the fatigue kick in. 426 00:29:28,100 --> 00:29:28,976 Take your time. 427 00:29:31,896 --> 00:29:33,564 I’m in a fair amount of pain at this point. 428 00:29:33,773 --> 00:29:35,149 ROSS: Now, use your legs. 429 00:29:36,108 --> 00:29:37,235 Push, push, push. 430 00:29:41,489 --> 00:29:44,909 And I just think, "There's no way I'm getting up that thing." 431 00:29:53,251 --> 00:29:54,293 Okay, coming down. 432 00:30:02,718 --> 00:30:06,347 I feel like I'm kind of at the end of my rope, so to speak. 433 00:30:10,560 --> 00:30:14,146 Oh! It's just the... that rope is... Dude, when you're lifting your leg, 434 00:30:14,313 --> 00:30:17,316 and lifting the rope. That rope is so heavy. 435 00:30:19,902 --> 00:30:23,114 Am I confident I can climb a hundred feet up to that cable car? 436 00:30:23,865 --> 00:30:26,993 Nah. Guess I'd better keep at it. 437 00:30:33,249 --> 00:30:34,417 So, you were climbing? 438 00:30:34,792 --> 00:30:39,255 Yeah. So, I was climbing the rope A four or five-meter rope. 439 00:30:39,380 --> 00:30:43,593 And then, I let go and landed on the mat, and just rolled my ankle, 440 00:30:44,343 --> 00:30:45,845 and... I heard a pop, felt a pop. 441 00:30:46,095 --> 00:30:47,930 And it was pretty excruciating at the time. 442 00:30:48,055 --> 00:30:49,056 Where did you feel it, mate? 443 00:30:49,599 --> 00:30:51,934 Just the whole... This, you know, ankle, this side. 444 00:30:52,226 --> 00:30:54,020 Hmm. That's all swelling, mate. 445 00:30:54,103 --> 00:30:56,063 -That's not your ankle, obviously. -Yeah. Yeah. Yeah. 446 00:30:57,023 --> 00:30:58,566 It doesn't normally look like that. 447 00:30:58,691 --> 00:30:59,775 -No. You sure? -(GROANS) 448 00:30:59,942 --> 00:31:01,485 That feels real good when press there. 449 00:31:01,986 --> 00:31:03,946 Yeah, pretty concerning because this is the foot 450 00:31:04,071 --> 00:31:07,283 that I anchor off and lift myself up the rope each time, so... 451 00:31:08,242 --> 00:31:11,787 If I decide to do it with no legs, maybe, then maybe we could up the... 452 00:31:11,954 --> 00:31:13,331 up the ante a bit. 453 00:31:13,456 --> 00:31:17,251 But, yeah, I don't know, don't think that's gonna work. 454 00:31:18,878 --> 00:31:20,630 ROSS: I'm devastated for Chris. 455 00:31:21,464 --> 00:31:24,592 You simply cannot climb with torn ligaments in your ankle. 456 00:31:25,468 --> 00:31:28,763 So, he can't do the climb until after he's finished shooting for Thor. 457 00:31:29,055 --> 00:31:32,600 And the extra bulk is only gonna make it harder to get up the rope. 458 00:31:35,561 --> 00:31:39,440 CHRIS: I’ve had injuries over the years and I've found it really difficult. 459 00:31:39,774 --> 00:31:43,069 I just love to keep moving. I have a... lot of energy 460 00:31:43,235 --> 00:31:44,278 and-- and wanna stay busy, 461 00:31:44,362 --> 00:31:47,865 and so when I’m told or forced to sit and do nothing... 462 00:31:48,908 --> 00:31:50,159 I find it very challenging. 463 00:31:54,664 --> 00:31:56,332 PETER: Injuries are tough to avoid. 464 00:31:56,874 --> 00:31:59,627 And you tend to get more of them as you age. 465 00:32:02,046 --> 00:32:06,884 But you can build a more resilient body to delay the onset of frailty 466 00:32:07,343 --> 00:32:11,639 and reduce the risk of injury. And it's never too late to start. 467 00:32:12,348 --> 00:32:15,267 ERNESTINE: One, looking good. Two... 468 00:32:15,726 --> 00:32:18,562 three, four... 469 00:32:19,438 --> 00:32:20,648 Oh, my goodness. 470 00:32:20,898 --> 00:32:26,112 I love to get out and exercise. I feel it all over. 471 00:32:27,154 --> 00:32:29,532 One, two, 472 00:32:30,700 --> 00:32:35,204 three, four. How's everybody feeling? 473 00:32:35,621 --> 00:32:37,081 -FEMALE VOICE: Great! -ERNESTINE: All right. 474 00:32:37,164 --> 00:32:39,834 Then I say to myself, "It's a vain thing." 475 00:32:39,959 --> 00:32:42,128 I say, "Look at you, girl! 476 00:32:42,753 --> 00:32:46,549 Eighty-five years of age, wearing these tight pants!" 477 00:32:47,299 --> 00:32:51,012 -All that stuff gives me joy. -ERNESTINE: Gonna do 25. Whoo! 478 00:32:51,762 --> 00:32:53,931 You feel so good. (CHUCKLES) 479 00:32:57,143 --> 00:32:58,269 CHRIS: As a young woman, 480 00:32:58,561 --> 00:33:00,980 Ernestine Shepherd had no interest in exercise. 481 00:33:02,189 --> 00:33:03,566 But in her mid-50s, 482 00:33:04,316 --> 00:33:07,361 her sister, Velvet, finally dragged her to the gym. 483 00:33:08,571 --> 00:33:10,948 She wanted to become a bodybuilder. 484 00:33:14,118 --> 00:33:15,953 The gym was very intimidating 485 00:33:16,203 --> 00:33:20,541 because they were lifting weights, and then jumping jacks. 486 00:33:20,708 --> 00:33:22,043 I couldn't do jumping jacks. 487 00:33:23,711 --> 00:33:25,963 I really didn't want to do it... 488 00:33:27,840 --> 00:33:29,884 but I wanted to please her. 489 00:33:31,844 --> 00:33:33,804 CHRIS: The sisters trained side by side. 490 00:33:34,805 --> 00:33:37,183 But then, Velvet became ill. 491 00:33:38,642 --> 00:33:45,149 ERNESTINE: She had a brain aneurysm. In the hospital, she said, 492 00:33:45,691 --> 00:33:52,031 "I want you to promise that you will keep up what we started." 493 00:33:54,575 --> 00:33:56,202 Velvet died. 494 00:33:58,454 --> 00:34:00,748 And I knew right then and there... 495 00:34:02,750 --> 00:34:06,045 I was gonna fulfill my sister's dream. 496 00:34:07,922 --> 00:34:10,257 CHRIS: Now, Ernestine was on a mission. 497 00:34:11,133 --> 00:34:15,346 And it led her to former Mr. Universe, Yohnnie Shambourger. 498 00:34:15,429 --> 00:34:16,806 YOHNNIE: Okay, let's go. Come on. 499 00:34:17,932 --> 00:34:19,642 -Four. You're doin' it. -ERNESTINE: Okay. 500 00:34:19,934 --> 00:34:23,687 -My Lord. He really trained me. -YOHNNIE: Come on, come on. 501 00:34:23,813 --> 00:34:25,481 -Work that muscle. -ERNESTINE: I got it. I got it. 502 00:34:25,606 --> 00:34:26,649 Work that muscle. 503 00:34:26,941 --> 00:34:29,652 I said, "Don't you know I'm old"? 504 00:34:29,777 --> 00:34:31,987 -Push it. Push it. Push it. Push it. -All right. I'm doing it. I'm doing it. 505 00:34:32,071 --> 00:34:35,991 He said, "You're not old. You can do this." 506 00:34:37,910 --> 00:34:40,079 There's an athlete inside everyone. 507 00:34:40,162 --> 00:34:42,706 Now, slowly, slowly. Push it up slowly. 508 00:34:42,957 --> 00:34:45,084 As long as you have that desire... 509 00:34:45,251 --> 00:34:48,921 Three, two, one, done. Rack it. 510 00:34:49,421 --> 00:34:50,381 She caught fire. 511 00:34:50,506 --> 00:34:54,510 Give a big hand for this young lady. She was born in 1936. 512 00:34:56,679 --> 00:34:59,306 (CROWD APPLAUDING, CHEERING) 513 00:34:59,431 --> 00:35:03,102 CHRIS: In her 70s, Ernestine became a competitive bodybuilder. 514 00:35:05,813 --> 00:35:09,024 ERNESTINE: I walked out on that stage. 515 00:35:10,317 --> 00:35:12,778 And the music started playing. 516 00:35:16,115 --> 00:35:19,285 And everyone just applauded. 517 00:35:21,120 --> 00:35:22,997 Oh, I was in heaven. 518 00:35:25,541 --> 00:35:27,751 She won. Can you believe that? 519 00:35:30,379 --> 00:35:31,922 And she continued to win. 520 00:35:34,049 --> 00:35:37,178 It felt so wonderful. I was so overjoyed. 521 00:35:39,805 --> 00:35:44,935 And I cried. And I said, "Velvet, I've done it for you." 522 00:35:48,105 --> 00:35:49,523 CHRIS: But that was just the beginning. 523 00:35:50,691 --> 00:35:52,568 After a big push on cardio, 524 00:35:53,485 --> 00:35:56,363 Ernestine has completed nine marathons. 525 00:35:57,489 --> 00:36:00,117 Now, she's targeting balance and mobility, 526 00:36:00,409 --> 00:36:01,911 and even runs her own classes. 527 00:36:02,995 --> 00:36:05,456 ERNESTINE: Feel that stretch on your hamstrings. 528 00:36:07,166 --> 00:36:10,502 YOHNNIE: She's an inspiration to everyone. And she's a roadmap. 529 00:36:11,003 --> 00:36:14,215 She's letting you know what you can possibly look like 530 00:36:14,840 --> 00:36:16,550 if you continue to work out. 531 00:36:17,343 --> 00:36:21,013 Looking good! Looking good. Bring them to me. 532 00:36:21,263 --> 00:36:24,475 CHRIS: Old age often brings muscle loss and a greater risk of falls. 533 00:36:26,435 --> 00:36:28,771 Thanks to a wide variety of daily exercise, 534 00:36:28,938 --> 00:36:32,191 Ernestine and friends are turning those odds in their favor. 535 00:36:33,442 --> 00:36:36,445 ERNESTINE: That's what I want to see. Look at my ladies. 536 00:36:37,446 --> 00:36:42,159 If you let a car sit there, and it doesn't move, gonna rust. 537 00:36:42,284 --> 00:36:43,994 ERNESTINE: Sit up, nice and straight. 538 00:36:44,078 --> 00:36:47,748 Ernestine has made me aware that just because you're a senior, 539 00:36:47,957 --> 00:36:49,750 doesn't mean you can't be fit. 540 00:36:50,584 --> 00:36:55,965 The way she look and how she moves, I want to be like that. 541 00:36:56,215 --> 00:37:00,636 Age is absolutely nothing but a number. 542 00:37:00,719 --> 00:37:05,057 When I tell people that I'm 85, they say to me, 543 00:37:05,516 --> 00:37:09,770 "No! I would think you were about 65." 544 00:37:09,853 --> 00:37:11,397 ERNESTINE: Good job, ladies! 545 00:37:11,563 --> 00:37:15,317 I smile, but I say to myself, "Why can't they say 50"? 546 00:37:20,281 --> 00:37:23,534 CHRIS: If I'm ever gonna manage this climb, I can't stop training now. 547 00:37:31,125 --> 00:37:32,793 Three, two, one, up! 548 00:37:32,918 --> 00:37:33,794 -(GRUNTS) -Come on! 549 00:37:38,549 --> 00:37:39,466 ROSS: Good. 550 00:37:40,592 --> 00:37:43,762 CHRIS: While my ankle recovers, I've gotta try and stick with Ross's plan. 551 00:37:44,013 --> 00:37:45,681 ROSS: Two, three, four. 552 00:37:47,308 --> 00:37:48,225 Yes! 553 00:37:48,309 --> 00:37:51,729 CHRIS: Maintain all these new muscles and keep boosting my stamina. 554 00:37:53,188 --> 00:37:57,067 One. Two, three, and up. Good. 555 00:37:59,320 --> 00:38:02,614 Nice, buddy. Look at that! Strength, technique. 556 00:38:02,740 --> 00:38:04,033 ROSS: Put that around your quad. 557 00:38:04,908 --> 00:38:06,660 CHRIS: Before I take on that rope though, 558 00:38:07,661 --> 00:38:10,331 there's one last gigantic hurdle to overcome. 559 00:38:19,923 --> 00:38:25,179 It is 10:30. Chris had his first meal at 8:30. Going for meal two now. 560 00:38:26,347 --> 00:38:28,682 That’s one meal. That's n-- meal number two of ten. 561 00:38:28,849 --> 00:38:32,186 And then one big tip, always needs his hot sauce. 562 00:38:43,739 --> 00:38:47,534 This is a pre-shirt-off-scene routine. 563 00:38:48,410 --> 00:38:50,913 Just a lot of high reps, a lot of different exercises. 564 00:38:53,207 --> 00:38:57,711 CHRIS: I'm currently tipping the scales at more than 230 pounds. 565 00:38:58,879 --> 00:39:00,964 And it's a full-time job just to maintain it. 566 00:39:03,926 --> 00:39:08,555 But on the rope, all that extra bulk is just gonna weigh me down. 567 00:39:09,264 --> 00:39:11,475 I've gotta keep this shape for the rest of the movie, 568 00:39:11,934 --> 00:39:14,436 but then I'm gonna try and drop a little bit of the weight 569 00:39:14,520 --> 00:39:15,896 for that-- for the rope climb. 570 00:39:16,480 --> 00:39:19,650 'Cause I think at the moment, the heavier I am, 571 00:39:20,567 --> 00:39:22,236 the more weight I'm pulling up the rope, obviously. 572 00:39:22,319 --> 00:39:25,239 So... work on some endurance and speed now, 573 00:39:25,406 --> 00:39:27,741 and back off a little bit on the... on the weight training. 574 00:39:28,325 --> 00:39:31,495 (ALL CHEERING, APPLAUDING) 575 00:39:46,468 --> 00:39:49,471 CHRIS: Ross's training was all about building a body that'll stay strong, 576 00:39:49,930 --> 00:39:52,099 healthy, and mobile for the long haul. 577 00:39:55,018 --> 00:39:58,897 The rope challenge is a test of how well I've laid those foundations. 578 00:40:03,777 --> 00:40:05,863 -ROSS: Oh, boy. -ZOC: Oh, dude. 579 00:40:06,280 --> 00:40:10,659 (DRAMATIC MUSIC PLAYING) 580 00:40:15,873 --> 00:40:18,250 I'm sensing a lot of apprehension. What's... 581 00:40:18,542 --> 00:40:20,711 No, I'm all right. I'm just getting in the zone. 582 00:40:22,379 --> 00:40:25,549 CHRIS: We've had a few setbacks and so on, and then injuries. 583 00:40:26,216 --> 00:40:29,887 And now here we are, finally about to attempt it. 584 00:40:34,975 --> 00:40:36,602 It looks higher than I remember. 585 00:40:39,563 --> 00:40:42,483 ROSS: Up until now, we've been training in the gym or even a crane 586 00:40:42,608 --> 00:40:46,278 that was assembled at his house, which is good, but it's training. 587 00:40:49,531 --> 00:40:51,783 Now, we're out of that controlled environment, 588 00:40:51,950 --> 00:40:55,662 and all of a sudden we got variables, wind, height, even just the adrenaline. 589 00:40:56,747 --> 00:40:59,791 Ultimately, training is done. This is game day. 590 00:41:02,586 --> 00:41:04,171 (MUSIC ENDS) 591 00:41:07,216 --> 00:41:08,800 MALE VOICE: Now, I'm gonna tighten up the waist. 592 00:41:09,009 --> 00:41:11,178 (BABBLES) 593 00:41:11,845 --> 00:41:13,514 (PANTS) 594 00:41:13,639 --> 00:41:15,849 We're good to start our journey out to our position. 595 00:41:16,141 --> 00:41:18,519 (DRAMATIC MUSIC PLAYING) 596 00:41:42,668 --> 00:41:44,920 MALE VOICE 1: And it should be the same size as it was last time. 597 00:41:47,381 --> 00:41:49,007 MALE VOICE 2: Stand by for the doors opening. 598 00:41:51,343 --> 00:41:52,344 We've got the rope going out. 599 00:41:59,351 --> 00:42:01,520 Oh, don't look out there. (CHUCKLES) 600 00:42:01,937 --> 00:42:02,813 (GRUNTS) 601 00:42:03,188 --> 00:42:05,274 (IMITATES SLOW MOTION) It's all... hits me. 602 00:42:07,109 --> 00:42:11,363 And all the little voices of doubt that I've been pushing aside in my mind 603 00:42:12,239 --> 00:42:13,490 start to get louder and louder. 604 00:42:13,699 --> 00:42:14,783 (CHUCKLES NERVOUSLY) 605 00:42:17,578 --> 00:42:20,706 I’m looking down and I'm thinking, "That is not something I fancy doing." 606 00:42:22,624 --> 00:42:27,588 But I cannot let Chris see any moment of doubt in my mind at all. 607 00:42:28,505 --> 00:42:31,633 -(EXHALES, CHUCKLES) -No, no, no. No, no, no. 608 00:42:31,925 --> 00:42:33,510 Switch on, switch on, switch on, switch on. 609 00:42:33,677 --> 00:42:34,678 Yeah. I'm good. Good to go. 610 00:42:41,685 --> 00:42:42,561 MALE VOICE 1: Ready? 611 00:42:48,233 --> 00:42:51,528 (WIND HOWLING) 612 00:42:59,703 --> 00:43:01,204 CHRIS: So, I'm getting winched down. 613 00:43:03,040 --> 00:43:05,000 And it feels a lot longer than a hundred feet. 614 00:43:07,836 --> 00:43:09,838 I don't wanna look back up because I'm like, 615 00:43:09,963 --> 00:43:13,508 "This is so much further than I've ever climbed." 616 00:43:18,889 --> 00:43:22,601 He’s almost touching and he’s now looking to get his feet out. 617 00:43:30,651 --> 00:43:33,070 CHRIS: I know the longer I sit there, the more energy I’m gonna chew up. 618 00:43:34,821 --> 00:43:36,448 So, I just go for it. 619 00:43:38,867 --> 00:43:42,120 (GRUNTS, PANTS) 620 00:43:48,960 --> 00:43:51,296 As expected, he's off like an absolute shot. 621 00:43:51,546 --> 00:43:53,006 (EXHALES) 622 00:43:54,132 --> 00:43:57,260 Good technique. There you go. Yes, yes, yes, yes, yes. 623 00:43:58,970 --> 00:44:02,432 And he's just taking chunks out of this rope with every single climb. 624 00:44:12,734 --> 00:44:16,363 CHRIS: But the higher I'm climbing, each time I try and lift the rope up 625 00:44:16,530 --> 00:44:20,617 with my leg, I've now got the weight of the rope in its entirety. 626 00:44:21,243 --> 00:44:23,120 So, it's getting harder and heavier. 627 00:44:26,081 --> 00:44:30,210 At this point, I start to fatigue. My leg starts to burn. My arms. 628 00:44:31,336 --> 00:44:32,796 Everything's burning. 629 00:44:35,173 --> 00:44:37,050 So, I just pull up and I... nestle 630 00:44:37,259 --> 00:44:40,595 into a little koala position and I just sort of take a breath. 631 00:44:40,721 --> 00:44:41,847 Take a breath. 632 00:44:50,605 --> 00:44:53,942 ROSS: Chris, you cannot stop. Do not stop. 633 00:44:54,985 --> 00:44:56,069 Let's go, let's go. 634 00:44:59,281 --> 00:45:01,324 Stopping is the worst thing you can do. 635 00:45:02,075 --> 00:45:05,495 It feels like you're resting, but you're not. 636 00:45:06,580 --> 00:45:08,081 Fatigue's creeping in. 637 00:45:11,042 --> 00:45:12,878 And ultimately, you're battling gravity. 638 00:45:15,756 --> 00:45:16,923 (CHRIS BREATHES HEAVILY) 639 00:45:19,176 --> 00:45:21,428 The energy is really low. 640 00:45:22,512 --> 00:45:25,766 Um... And at this point, I'm kind of thinking, 641 00:45:26,141 --> 00:45:27,726 "You're not gonna be able to do it." 642 00:45:27,976 --> 00:45:30,479 (BREATHING HEAVILY) 643 00:45:30,729 --> 00:45:33,231 -But then I hear Ross. -ROSS: Chris, keep going. 644 00:45:36,610 --> 00:45:38,820 Now, we finish it. Now, we finish it! 645 00:45:40,238 --> 00:45:43,074 CHRIS: That was like a really invigorating moment for me. 646 00:45:43,617 --> 00:45:45,786 And I grit my teeth and I just start climbing. 647 00:45:47,954 --> 00:45:48,955 ROSS: Let's go, let's go. 648 00:45:52,125 --> 00:45:54,586 Nice! Nice, nice, nice. You got this. You got this. 649 00:45:55,086 --> 00:45:58,048 (PANTING) 650 00:45:58,340 --> 00:46:01,927 Yeah! Good! Yes, yes, yes, yes, yes, yes! 651 00:46:02,260 --> 00:46:04,888 Good, good. Yes, yes, yes, yes, yes, yes. 652 00:46:05,472 --> 00:46:06,765 Three more. Give me three more. 653 00:46:08,683 --> 00:46:10,101 Come on. Come, come, come, come. Come on. 654 00:46:12,103 --> 00:46:15,190 Good, big man! Let's go. Up. Yes, yes, yes, yes, yes. 655 00:46:15,315 --> 00:46:17,609 Two more. Let's go, let's go, let's go. 656 00:46:18,026 --> 00:46:20,487 More, more, more, more, more, more, more, more, more. 657 00:46:21,196 --> 00:46:24,699 Finish this! Yes! 658 00:46:28,995 --> 00:46:31,248 -You absolute... -(EXHALES LOUDLY) 659 00:46:32,499 --> 00:46:35,001 I’ve done it. And it feels great. 660 00:46:36,211 --> 00:46:38,630 -That was beautiful. -That was exhausting. 661 00:46:38,922 --> 00:46:41,383 CHRIS: To be honest, all I can think about is how much my arms hurt. 662 00:46:41,550 --> 00:46:43,927 And the fact that I can't breathe. My leg's throbbing. 663 00:46:45,011 --> 00:46:46,221 And I'm having trouble speaking. 664 00:46:48,348 --> 00:46:50,642 -Love it. -(EXHALES) Oh, man. 665 00:46:50,725 --> 00:46:52,561 You used every technique we practiced over those months. 666 00:46:52,644 --> 00:46:54,020 Yeah. It was just the cardio though, 667 00:46:54,187 --> 00:46:59,109 like, every... every piece of the puzzle had to come together. 668 00:47:00,610 --> 00:47:02,445 -(EXHALES DEEPLY) -CHRIS: I came into this thinking 669 00:47:02,612 --> 00:47:04,906 I knew everything about health and training, 670 00:47:05,073 --> 00:47:09,160 and strength training, and so on. And.. it's been fantastic to have 671 00:47:09,369 --> 00:47:10,704 the doors open up and... 672 00:47:10,829 --> 00:47:13,456 and find that there's so much more knowledge out there. 673 00:47:15,083 --> 00:47:17,544 -That was hard. -I do think the 80-year-old 674 00:47:18,086 --> 00:47:20,130 Chris Hemsworth is gonna look back and be really proud of that. 675 00:47:20,714 --> 00:47:22,465 The thirty-eight-year-old 676 00:47:22,716 --> 00:47:24,551 Chris Hemsworth's pretty... pretty proud of that. 677 00:47:24,801 --> 00:47:27,387 -(ROSS CHUCKLES) -(CHRIS EXHALES) 678 00:47:28,305 --> 00:47:31,099 CHRIS: True strength isn't only about how much I can lift in the gym. 679 00:47:32,350 --> 00:47:34,936 It's also about staying mobile and injury-free. 680 00:47:35,520 --> 00:47:38,690 It's boosting mitochondria and keeping my immune system young. 681 00:47:42,402 --> 00:47:44,738 So, I'm gonna keep working my whole body, 682 00:47:45,822 --> 00:47:48,950 build strength and stamina in all my muscles. 683 00:47:51,077 --> 00:47:52,746 And push back against Father Time. 684 00:47:53,079 --> 00:47:55,332 -MALE VOICE 1: Yeah. Yeah! -MALE VOICE 2: Yeah! 685 00:47:57,834 --> 00:47:59,502 -Nice! -Not a doubt in my mind, bub. 686 00:47:59,586 --> 00:48:01,504 -Not a doubt in my mind. -Oh, that's brilliant. 687 00:48:02,213 --> 00:48:03,715 CHRIS: And then maybe when I hit 90, 688 00:48:04,883 --> 00:48:07,844 I'll show the grandkids a thing or two about shimmying up a rope. 689 00:48:08,803 --> 00:48:12,307 (UPBEAT MUSIC PLAYING) 690 00:48:12,724 --> 00:48:15,435 I'm good. Let's do this. 691 00:48:16,144 --> 00:48:19,648 (MUSIC CONTINUES) 692 00:48:48,134 --> 00:48:49,177 -Go. -(GRUNTS) 693 00:48:49,302 --> 00:48:51,805 -Ooh. Let's go again. Come on. -(GRUNTS) 694 00:48:56,768 --> 00:48:59,104 (GRUNTS, EXCLAIMS) 695 00:49:18,331 --> 00:49:20,375 (MUSIC ENDS)