1 00:00:22,147 --> 00:00:23,817 So, talk me through it so I can understand. 2 00:00:24,315 --> 00:00:26,315 -Okay, you were an athlete. -Yeah. 3 00:00:26,401 --> 00:00:28,571 But then you became Chris, the actor. 4 00:00:28,862 --> 00:00:30,992 Through high school, you know, I would surf, 5 00:00:31,239 --> 00:00:34,829 I did athletics, played football. I had a very all-round sort of fitness. 6 00:00:34,951 --> 00:00:37,621 And once I got cast as Thor, I had a very specific job 7 00:00:37,787 --> 00:00:41,327 which was look like a cartoon character, look like a comic book hero. 8 00:00:41,499 --> 00:00:42,379 Right. 9 00:00:46,671 --> 00:00:49,341 On my mission to boost longevity, I'm back on the road 10 00:00:49,466 --> 00:00:51,216 with sports scientist, Ross Edgely. 11 00:00:53,303 --> 00:00:55,723 Before my next round of Thor filming kicks in, 12 00:00:55,847 --> 00:00:58,517 he wants me to focus less on how my muscles look, 13 00:00:58,808 --> 00:01:02,228 and more on how they can help me push back the ravages of time. 14 00:01:04,022 --> 00:01:05,772 Ross, what are we doing? Where are we going? 15 00:01:06,399 --> 00:01:09,569 What we're trying to now to do for Chris 2.0 16 00:01:09,778 --> 00:01:12,738 is to make sure that you can go toe to toe with Father Time 17 00:01:13,114 --> 00:01:14,704 and, you know, win a few rounds. 18 00:01:15,241 --> 00:01:17,541 You might not win the fight, but you'll win a few rounds. 19 00:01:18,286 --> 00:01:20,786 Sounds like a lot of hard work. What do you got in store for me? 20 00:01:21,039 --> 00:01:23,499 -We’re gonna take it up a few levels. -'Course we are! 21 00:02:13,800 --> 00:02:15,300 Take a peek at this. 22 00:02:16,761 --> 00:02:17,801 Richard! 23 00:02:25,270 --> 00:02:29,940 That is a hundred-foot rope, dangling from 1,000 feet, 24 00:02:30,108 --> 00:02:31,228 straight down into that canyon. 25 00:02:31,568 --> 00:02:36,158 What I’m proposing is you dangle at the bottom, climb it all the way up. 26 00:02:41,119 --> 00:02:42,199 Intimidated. 27 00:02:49,335 --> 00:02:50,835 So, have you done much stuff like this before? 28 00:02:50,920 --> 00:02:53,510 -Like this kind of scale or... -Dangled off cable cars on a rope... 29 00:02:53,715 --> 00:02:55,215 -Yeah. -...a thousand feet off the ground? No. 30 00:02:55,300 --> 00:02:56,300 -No? -Strangely. 31 00:02:57,510 --> 00:02:59,260 It's not in my weekly program. 32 00:02:59,721 --> 00:03:01,391 How long have we got before we do this? 33 00:03:02,140 --> 00:03:05,440 -How long before Thor filming? -Five months, I think, yeah. 34 00:03:05,810 --> 00:03:08,150 -I would love to do this in three, and-- -Three months of training. 35 00:03:08,313 --> 00:03:11,523 -But I'm going to be heavy. -How big? How-- how heavy? 36 00:03:11,608 --> 00:03:13,938 I don't know. Heavier than I am now. 37 00:03:15,028 --> 00:03:16,988 Is that gonna be an advantage or disadvantage? 38 00:03:17,113 --> 00:03:18,413 Or probably a combination, right? 39 00:03:18,865 --> 00:03:20,485 A complete disadvantage. I'll be completely honest. 40 00:03:20,575 --> 00:03:21,985 -A disadvan-- -It will be a complete disadvantage. 41 00:03:23,453 --> 00:03:27,503 People your size don't climb ropes dangling from mountains. 42 00:03:27,582 --> 00:03:30,542 Make no mistake about it. This will be brutal. 43 00:03:32,879 --> 00:03:35,219 CHRIS: So, how did I end up staring at a hundred-foot rope 44 00:03:35,423 --> 00:03:36,763 dangling over an abyss? 45 00:03:38,927 --> 00:03:42,557 Playing action roles like Thor means that I've spent 46 00:03:42,722 --> 00:03:45,562 a decade maintaining superhero-type muscles. 47 00:03:48,228 --> 00:03:51,188 But a few months ago, I decided to find out 48 00:03:51,439 --> 00:03:53,859 if my body's on course for a healthier future. 49 00:03:54,567 --> 00:03:56,687 -Hey, Chris. Good to see you, man. -Good to see you. 50 00:03:57,153 --> 00:03:59,573 So, I met with longevity expert, Dr. Peter Attia. 51 00:04:00,657 --> 00:04:03,327 So, Chris, you obviously spend a lot of time 52 00:04:03,576 --> 00:04:07,656 working on your strength training. What type of program do you do? 53 00:04:08,248 --> 00:04:12,958 I mean, I've... over the years, trained for different... different roles. 54 00:04:13,127 --> 00:04:15,757 You know, for Thor in particular, about getting big in mass. 55 00:04:16,047 --> 00:04:20,297 I'll do shoulders one day, arms another. Back, chest, legs. 56 00:04:20,927 --> 00:04:21,887 Got it. Okay. 57 00:04:23,638 --> 00:04:25,348 -Feel okay? -Mm-hmm. 58 00:04:28,434 --> 00:04:30,354 Obviously, he's in amazing shape. 59 00:04:30,770 --> 00:04:33,560 Most of us would look at Chris and give anything to look like that. 60 00:04:35,566 --> 00:04:37,856 But there's always room for improvement. 61 00:04:39,362 --> 00:04:42,452 There are more than 600 muscles in the human body. 62 00:04:43,449 --> 00:04:46,409 And for longevity, you've got to make good use 63 00:04:46,494 --> 00:04:47,504 of as many as possible. 64 00:04:49,497 --> 00:04:54,837 So, when I assessed Chris' muscular power and efficiency, his flexibility 65 00:04:55,003 --> 00:05:00,343 and agility, I found he could be working a wider range of those muscles. 66 00:05:00,508 --> 00:05:03,718 That's it. So, two... one, that's it. Done. 67 00:05:06,180 --> 00:05:07,890 And he could improve his stamina. 68 00:05:12,770 --> 00:05:17,400 So, Chris, good news is, in general, your results look fantastic. 69 00:05:17,567 --> 00:05:21,067 But it turns out that, in a couple of super important ways, 70 00:05:21,654 --> 00:05:26,624 your test results were not consistent with someone who is gearing up 71 00:05:26,784 --> 00:05:31,584 to be the best, most robust 90-year-old of all time. 72 00:05:33,082 --> 00:05:36,462 I feel like I'm getting my report card at a high school read to me, so... 73 00:05:37,879 --> 00:05:41,129 So, what kind of things do I do to kick ass in those numbers? 74 00:05:41,257 --> 00:05:44,297 Well, a lot of this is stuff that we can change. 75 00:05:44,886 --> 00:05:47,216 And by targeting even more of your muscle groups 76 00:05:47,430 --> 00:05:48,930 and improving your endurance, 77 00:05:49,223 --> 00:05:52,483 we can make you live longer and make you live better. 78 00:05:53,186 --> 00:05:54,306 All right. Well... 79 00:05:55,605 --> 00:05:56,515 let's begin. 80 00:05:59,192 --> 00:06:02,862 The genius of Ross' challenge is actually twofold. 81 00:06:03,988 --> 00:06:05,488 Training for that rope 82 00:06:05,573 --> 00:06:08,703 will develop Chris' superhero strength even further. 83 00:06:09,952 --> 00:06:13,712 And it sets him on a course for a longer, healthier life. 84 00:06:14,874 --> 00:06:18,004 But to begin with, I expect that Chris will really struggle. 85 00:06:21,089 --> 00:06:24,219 To turn me into a rope-climbing machine, Ross has hooked me up 86 00:06:24,342 --> 00:06:25,512 with some of the best in the business. 87 00:06:26,803 --> 00:06:30,223 Acclaimed acrobats, Alex Frith and Moira Campbell, 88 00:06:30,306 --> 00:06:32,426 teach aerial tricks for the stage and screen. 89 00:06:33,226 --> 00:06:38,516 So, I want you to step on my hand and put your other foot on there. 90 00:06:40,024 --> 00:06:42,864 Press with your legs, and that's it. 91 00:06:43,069 --> 00:06:45,989 That's it, and up, and press with the legs, push. 92 00:06:46,072 --> 00:06:48,162 -I need to get my foot... 93 00:06:48,574 --> 00:06:50,664 -Getting me up this rope... -No... 94 00:06:50,743 --> 00:06:52,623 ...might be their toughest assignment yet. 95 00:06:55,456 --> 00:06:58,666 Pulling up with the arms. And now slide the hands up. 96 00:07:01,087 --> 00:07:03,007 That's it. And press. 97 00:07:03,840 --> 00:07:09,100 Good one. Come up. Yeah, pull. Yeah, open up. 98 00:07:09,178 --> 00:07:10,048 My hands are, like-- 99 00:07:10,513 --> 00:07:11,973 The muscles are going "Whoa, whoa, whoa." 100 00:07:12,098 --> 00:07:13,348 You know what I mean? It's just sort of like-- 101 00:07:13,433 --> 00:07:15,313 -Yeah, yeah. -It just-- it's sort of a weird-- 102 00:07:15,810 --> 00:07:17,150 It's weird muscles, you know what I mean? 103 00:07:17,270 --> 00:07:19,110 It's, like, not like-- "Okay, I'm gonna pull up." 104 00:07:19,272 --> 00:07:20,572 -No. -...with those muscles. 105 00:07:21,149 --> 00:07:23,029 It's just things that I haven't-- haven't used before. 106 00:07:24,861 --> 00:07:26,071 So, this is really difficult. 107 00:07:26,154 --> 00:07:28,994 I can do chin-ups all day long, but the rope, 108 00:07:29,323 --> 00:07:32,993 holding it in that grip is killing my arms and hands. 109 00:07:33,161 --> 00:07:34,121 And press. 110 00:07:34,203 --> 00:07:35,663 CHRIS: I'm actually getting kind of worried at this point. 111 00:07:35,830 --> 00:07:39,710 A challenge has been laid down, and I'm having trouble 112 00:07:39,876 --> 00:07:43,166 getting a couple meters up. And if I do, it's beyond painful. 113 00:07:44,380 --> 00:07:47,050 Now all of a sudden, Chris is the beginner again, 114 00:07:47,175 --> 00:07:50,385 and it's hard to accept, but he needs to trust me 115 00:07:50,470 --> 00:07:52,600 when I say that all of this pain is worth it. 116 00:07:54,223 --> 00:07:57,563 Because climbing a rope will unlock huge benefits 117 00:07:57,643 --> 00:08:00,313 that will keep him healthy well into his old age. 118 00:08:02,315 --> 00:08:05,685 CHRIS: It turns out our muscles do way more than keep us moving. 119 00:08:08,154 --> 00:08:11,784 Deep down, each fiber is crammed with tiny power plants 120 00:08:12,033 --> 00:08:14,043 that could help us fend off physical decline. 121 00:08:18,080 --> 00:08:20,330 And with every flex, they release chemicals 122 00:08:20,500 --> 00:08:22,340 that fight all kinds of disease. 123 00:08:24,086 --> 00:08:26,916 Seen as a whole, the muscles are a vital organ 124 00:08:27,048 --> 00:08:31,798 in our fight against aging. And that's the point of the rope climb. 125 00:08:32,011 --> 00:08:35,311 To get up it, I'm going to need not just the big guns, 126 00:08:36,182 --> 00:08:37,682 but every muscle I've got. 127 00:08:49,445 --> 00:08:51,195 To improve my chances on the rope, 128 00:08:51,489 --> 00:08:56,449 and my prospects in old age, Ross wants to expand my range of exercise. 129 00:08:56,786 --> 00:08:58,866 -Get me in a harness. 130 00:08:59,997 --> 00:09:02,707 Oh, I'm glad we picked a nice, cool day to do this. 131 00:09:03,543 --> 00:09:05,593 It's about 45 degrees right now. 132 00:09:06,254 --> 00:09:10,684 So, he's brought in some interesting new routines. 133 00:09:11,717 --> 00:09:12,587 Great. 134 00:09:16,097 --> 00:09:21,097 There you go! There you go! Yeah! Good, big man. 135 00:09:22,603 --> 00:09:26,023 Good. That's it. Find efficiency. 136 00:09:26,732 --> 00:09:28,782 And then smaller steps as it gets hard. Smaller steps. 137 00:09:28,859 --> 00:09:29,939 Smaller steps, keep that momentum. 138 00:09:30,069 --> 00:09:33,109 Drive, drive, drive, drive, drive, drive, drive, drive. 139 00:09:33,531 --> 00:09:35,701 -Good! 140 00:09:36,200 --> 00:09:38,910 CHRIS: His methods might seem unusual, but they've allowed him 141 00:09:39,161 --> 00:09:41,331 to push to the edges of what a human body can do. 142 00:09:42,873 --> 00:09:45,713 He's managed an entire marathon pulling a car, 143 00:09:46,419 --> 00:09:52,169 a record-breaking five-month sea swim. And a triathlon carrying a tree. 144 00:09:55,344 --> 00:10:00,434 In a 24-hour challenge, he climbed a total of 29,000 feet of rope. 145 00:10:00,933 --> 00:10:02,693 That's the height of Everest. 146 00:10:04,020 --> 00:10:08,940 And I've just invited this guy to push me as hard as he pushes himself. 147 00:10:09,609 --> 00:10:11,859 Get over here! 148 00:10:11,986 --> 00:10:13,196 -There you go! -Get over here! 149 00:10:13,529 --> 00:10:15,239 Let's go! Breathe. Let's go! 150 00:10:18,242 --> 00:10:20,622 Good. That, that. 151 00:10:21,454 --> 00:10:25,214 For Chris to succeed on the rope, everything has to come together. 152 00:10:25,791 --> 00:10:26,791 Let's go for it. 153 00:10:28,210 --> 00:10:31,380 ROSS: Grip strength, biceps, legs, shoulders, and back. 154 00:10:32,506 --> 00:10:37,046 He'll need mobility, flexibility, and endurance. 155 00:10:37,303 --> 00:10:39,143 Good. Let's go! 156 00:10:39,472 --> 00:10:43,932 So, the plan is to shift the focus, away from gym-based routines 157 00:10:44,143 --> 00:10:45,903 that target specific areas. 158 00:10:46,395 --> 00:10:50,145 Towards real-world exercises that test a wider range of muscles. 159 00:10:51,942 --> 00:10:54,782 Can I climb up, Daddy? Can I climb up? 160 00:10:57,239 --> 00:11:00,659 Oh, my God! Oh, my God! 161 00:11:00,743 --> 00:11:04,503 But that kind of all-round strength is exactly what we're built for. 162 00:11:04,705 --> 00:11:06,285 -That is amazing. -Go ahead, Tristan. 163 00:11:06,415 --> 00:11:09,085 -Go to the end, Tristan. Go! -New world record! 164 00:11:09,377 --> 00:11:12,957 CHRIS: The human body is perfectly adapted to a life full of movement. 165 00:11:13,756 --> 00:11:15,216 That was huge! 166 00:11:17,635 --> 00:11:20,635 And in some places, that's the only way to survive. 167 00:11:30,856 --> 00:11:35,776 People who pay money to exercise in gyms, 168 00:11:38,823 --> 00:11:41,033 I think they're crazy. 169 00:11:42,410 --> 00:11:44,290 Careful! Don't just throw it. 170 00:11:46,247 --> 00:11:48,997 We work every single day. 171 00:11:51,752 --> 00:11:53,592 It's hard work. 172 00:11:57,007 --> 00:12:00,137 That is how we become strong. 173 00:12:05,599 --> 00:12:08,059 Catalina Motochi lives with her children, 174 00:12:08,227 --> 00:12:10,977 Jimena and Sofi, and her mother, Angelina. 175 00:12:13,023 --> 00:12:16,283 They belong to an indigenous American people called the Rarámuri. 176 00:12:18,154 --> 00:12:22,204 It's hard work every day, using all kinds of muscles. 177 00:12:27,413 --> 00:12:29,833 Mom, the axe broke! 178 00:12:30,291 --> 00:12:31,751 Ross would be in heaven. 179 00:12:36,046 --> 00:12:37,546 Grab it now! 180 00:12:40,718 --> 00:12:42,338 Livestock are herded on foot, 181 00:12:42,970 --> 00:12:45,350 and the nearest town is a day's walk away. 182 00:12:46,974 --> 00:12:49,524 But why waste a day when you can run? 183 00:12:54,732 --> 00:12:56,692 We are called Raramuri. 184 00:12:58,444 --> 00:13:01,074 It means the people who run. 185 00:13:09,371 --> 00:13:14,251 When I run in the mountains, 186 00:13:14,335 --> 00:13:16,415 I feel I can do anything. 187 00:13:24,553 --> 00:13:26,063 Thanks to their lifestyle, 188 00:13:26,180 --> 00:13:28,430 the Rarámuri have incredible stamina. 189 00:13:29,058 --> 00:13:31,518 Running is deeply embedded in their culture 190 00:13:31,769 --> 00:13:35,859 and all generations come together in ritual races 191 00:13:35,940 --> 00:13:37,730 that sometimes last for days. 192 00:13:38,025 --> 00:13:39,565 What happened? 193 00:13:39,777 --> 00:13:41,027 We've nearly passed them. 194 00:13:45,866 --> 00:13:47,076 And studies show 195 00:13:47,326 --> 00:13:50,116 Rarámuri grandparents have the same blood pressure 196 00:13:50,454 --> 00:13:53,544 as not only their children, but their grandchildren. 197 00:14:00,130 --> 00:14:03,510 If I can manage that in my old age, I'll be a happy man. 198 00:14:12,226 --> 00:14:14,016 All right, so stretch that end out... 199 00:14:14,186 --> 00:14:17,056 -Yeah, so we'll go through this way. -Yep. 200 00:14:18,190 --> 00:14:19,610 CHRIS: To step up the rope training, 201 00:14:19,692 --> 00:14:21,652 Alex and Moira are rigging one up at my place. 202 00:14:22,403 --> 00:14:23,903 Oh, that's the worst pick up ever. 203 00:14:24,238 --> 00:14:26,778 My buddy and longtime fitness trainer Luke Zocchi 204 00:14:27,116 --> 00:14:28,656 is also here to lend a hand. 205 00:14:28,826 --> 00:14:29,826 Getting ready. 206 00:14:32,705 --> 00:14:35,365 -All right. Let's give it a crack. -Okay. 207 00:14:39,128 --> 00:14:41,918 CHRIS: We're using a pulley system to keep feeding more rope. 208 00:14:44,049 --> 00:14:45,089 I climb up... 209 00:14:46,385 --> 00:14:47,505 the rope comes down. 210 00:14:49,847 --> 00:14:51,717 My very own vertical treadmill. 211 00:14:56,562 --> 00:14:57,522 My hands are done. 212 00:14:57,646 --> 00:14:59,106 -You done? -Yeah. 213 00:15:00,399 --> 00:15:02,819 MALE VOICE: So that was like... ten meters. 214 00:15:04,653 --> 00:15:06,613 So... One more. 215 00:15:10,409 --> 00:15:11,369 All right. 216 00:15:21,712 --> 00:15:23,092 -Yeah, there we go. -CHRIS: It's torture. 217 00:15:24,840 --> 00:15:27,180 I'm working all these muscles over and over. 218 00:15:29,678 --> 00:15:31,968 And I'm getting completely exhausted. 219 00:15:36,936 --> 00:15:38,556 -Four out of ten. Again. 220 00:15:46,487 --> 00:15:48,067 CHRIS: I have to improve my endurance. 221 00:15:51,450 --> 00:15:54,910 So, Ross has been digging in to his bag of training tricks. 222 00:16:02,127 --> 00:16:05,417 So what are we doing here, mate? I don't see any rope to climb. 223 00:16:05,506 --> 00:16:06,666 Yeah, no ropes. 224 00:16:07,967 --> 00:16:11,177 Look quite graceful, don't they? Like a... a well-oiled machine. 225 00:16:11,804 --> 00:16:14,814 Similar to a rope climb, rowing blends a lot of strength, 226 00:16:15,265 --> 00:16:18,685 speed, but also pure stamina. 227 00:16:19,353 --> 00:16:20,943 That's where the improvement's gonna come today. 228 00:16:23,524 --> 00:16:27,744 I can talk a good game, but to be honest, I don't actually row. 229 00:16:28,070 --> 00:16:32,320 So here's a proper expert, Olympic bronze medalist, Rowena Meredith. 230 00:16:32,992 --> 00:16:35,912 As a percentage, how likely is it that we're gonna get wet? 231 00:16:36,203 --> 00:16:38,913 Forty percent. I'm giving you good odds today. 232 00:16:42,835 --> 00:16:45,335 Ross, I might get you to sit in first, so you're gonna sort of... 233 00:16:46,130 --> 00:16:47,050 Oh, God. 234 00:16:47,172 --> 00:16:49,132 ...do it-- No, no, no, put your foot in the bottom of the boat. 235 00:16:49,216 --> 00:16:50,506 Good. All right. 236 00:16:51,218 --> 00:16:56,218 Step on to the boat, and you're gonna do a single-leg squat onto the seat. 237 00:16:57,391 --> 00:16:59,061 I thought I was way more graceful than Ross. 238 00:16:59,852 --> 00:17:01,562 Look at 'em go. 239 00:17:02,521 --> 00:17:03,521 See you later. 240 00:17:04,106 --> 00:17:05,266 And in! 241 00:17:05,774 --> 00:17:08,074 -Yes, whoa! -Oh, we're going in! 242 00:17:08,986 --> 00:17:10,316 Don't let go of your oars. 243 00:17:10,446 --> 00:17:12,406 Yeah, I've got it, I've got it, I've got it, I've got it. 244 00:17:13,949 --> 00:17:16,539 -Save us! Save us! 245 00:17:19,747 --> 00:17:22,577 Hey, Ross, lift your hands nice and loose and keep them flat in the water. 246 00:17:22,916 --> 00:17:23,786 Yeah, we're off. 247 00:17:25,711 --> 00:17:27,131 Yeah, perfect, that's it. 248 00:17:27,212 --> 00:17:29,762 I see what you mean with... 'cause I can just stabilize the whole thing. 249 00:17:29,882 --> 00:17:30,842 -Yeah, yeah. -Yeah. 250 00:17:30,924 --> 00:17:33,394 So, Chris, I want you to use more legs and less arms. 251 00:17:33,844 --> 00:17:35,764 -Okay. -See how that feels for a start. 252 00:17:43,395 --> 00:17:46,435 Keep the movement nice and simple, keep the blades out. 253 00:17:46,899 --> 00:17:50,819 Drop 'em out the front. Drive your legs, that’s it. That’s good. 254 00:17:56,658 --> 00:17:59,408 Now, I know you don't really have a-- a massive love of endurance, 255 00:17:59,578 --> 00:18:00,788 is that fair to say? 256 00:18:00,871 --> 00:18:04,081 No. I mean, I don't have a huge gas tank. 257 00:18:04,166 --> 00:18:08,416 I mean, I've always preferred sprinting than long distance. You know? 258 00:18:09,171 --> 00:18:10,301 Okay. okay. 259 00:18:11,965 --> 00:18:13,255 Back when he was tested, 260 00:18:13,425 --> 00:18:17,295 Chris's aversion to endurance training showed up clearly in the results. 261 00:18:18,305 --> 00:18:21,095 Where his numbers were lacking was in the performance 262 00:18:21,308 --> 00:18:26,438 of a key component that's essential in our fight against aging: mitochondria. 263 00:18:29,316 --> 00:18:31,986 Our muscles are home to trillions of these mitochondria. 264 00:18:33,654 --> 00:18:37,164 They're like tiny power plants, providing the energy our bodies need 265 00:18:37,366 --> 00:18:38,616 to keep running smoothly. 266 00:18:39,743 --> 00:18:43,463 As we get older, our mitochondria begin to malfunction 267 00:18:43,539 --> 00:18:46,999 and break down, accelerating the aging process. 268 00:18:48,585 --> 00:18:51,835 But exercise, and particularly endurance training, 269 00:18:52,381 --> 00:18:55,591 stimulates our muscles to overhaul their broken mitochondria 270 00:18:55,968 --> 00:18:59,558 and even build new ones, topping up our energy levels 271 00:18:59,680 --> 00:19:01,270 and pushing back against aging. 272 00:19:04,726 --> 00:19:07,096 Coming up to the red buoy for your last hundred meters. 273 00:19:11,191 --> 00:19:14,951 You can row, cycle, jog, anything. 274 00:19:15,320 --> 00:19:18,200 The key to this type of mitochondrial boosting exercise 275 00:19:18,448 --> 00:19:21,698 is to work as hard as you can without getting too breathless. 276 00:19:22,161 --> 00:19:24,871 Just two hours a week could add years to your life. 277 00:19:26,415 --> 00:19:28,575 Here we go, Rowena. Any records broken there? 278 00:19:28,917 --> 00:19:30,747 I think we were pretty close to it. 279 00:19:30,919 --> 00:19:32,749 I think we've got a little bit more room for improvement 280 00:19:32,838 --> 00:19:34,338 -before we get to the Paris Olympics. -Yeah. 281 00:19:34,590 --> 00:19:37,470 -What did you guys think? -I took more of a managerial role. 282 00:19:37,593 --> 00:19:39,263 Yeah, how was that? Must've been comfortable. 283 00:19:44,308 --> 00:19:46,098 I don't think me and you are team players. 284 00:19:46,185 --> 00:19:47,305 Good friends. Terrible teammates. 285 00:19:47,394 --> 00:19:49,814 Nah. We're-- If we're lost at sea, be a race to see 286 00:19:49,938 --> 00:19:51,188 who could eat the other person first. 287 00:19:55,527 --> 00:19:58,657 CHRIS: Embracing this kind of exercise is gonna boost my mitochondria 288 00:19:58,906 --> 00:20:01,776 and improve my stamina. But that's not all it can do. 289 00:20:10,626 --> 00:20:12,286 Oh, Junie! 290 00:20:14,630 --> 00:20:19,720 I mean, I haven't seen this for years. Oh, my gosh! 291 00:20:20,510 --> 00:20:24,680 Professor Norman Lazarus had a long career as a medical scientist. 292 00:20:25,349 --> 00:20:29,899 In their spare time, he and his wife, June, enjoyed life's luxuries. 293 00:20:29,978 --> 00:20:32,058 -Oh. That's the Orient Express. -Oh, my gosh! 294 00:20:32,189 --> 00:20:33,769 That's the Orient Express. 295 00:20:34,566 --> 00:20:38,776 When we were in our 50s, Norman and I just loved eating. 296 00:20:39,154 --> 00:20:40,034 Lovely. 297 00:20:40,656 --> 00:20:43,446 He just expanded and expanded. 298 00:20:43,784 --> 00:20:46,544 -Who's a podgy person there? 299 00:20:47,246 --> 00:20:52,206 I decided it was time to lose weight and exercise. 300 00:20:55,796 --> 00:20:58,506 We were cleaning out the garage 301 00:20:59,883 --> 00:21:03,053 and I came across my son's bike. 302 00:21:05,847 --> 00:21:10,437 I got on the bike, went around the block. 303 00:21:12,271 --> 00:21:15,071 With the result, is… I was blown 304 00:21:16,817 --> 00:21:18,987 and I had to lie down and catch my breath. 305 00:21:23,282 --> 00:21:27,042 And I gradually did longer distances, 306 00:21:28,870 --> 00:21:33,170 until one day I rode 200 kilometers. 307 00:21:36,420 --> 00:21:40,050 I began to think, "Why not step up a distance?" 308 00:21:42,009 --> 00:21:46,099 Four hundred kilometers. Six hundred kilometers. 309 00:21:47,472 --> 00:21:48,722 Fourteen hundred kilometers. 310 00:21:52,185 --> 00:21:56,645 At an age when most people begin to rein in, 311 00:21:57,524 --> 00:22:00,404 I was beginning to challenge myself. 312 00:22:03,864 --> 00:22:05,744 CHRIS: Through his 60s and his 70s, 313 00:22:06,033 --> 00:22:08,493 Norman kept those pedals turning with ease. 314 00:22:09,494 --> 00:22:12,164 But the scientist in him spotted something else. 315 00:22:14,082 --> 00:22:19,672 NORMAN: Diseases and illnesses of aging were not appearing either 316 00:22:19,755 --> 00:22:24,085 within myself or within my friends I was cycling with. 317 00:22:25,302 --> 00:22:30,432 Then I thought to myself, "Why? What is it about me and these people? 318 00:22:30,974 --> 00:22:35,524 We're just Average Joes." There was nothing special about us. 319 00:22:37,314 --> 00:22:40,574 CHRIS: With a London university, Norman set up a major study 320 00:22:40,650 --> 00:22:43,570 with himself and his fellow cyclists as guinea pigs. 321 00:22:46,823 --> 00:22:49,743 The ability to fight infection usually declines with age. 322 00:22:50,827 --> 00:22:53,037 But the results showed that Norman's group 323 00:22:53,121 --> 00:22:55,671 had the immune systems of people in their 20s. 324 00:22:56,375 --> 00:22:58,125 An incredible discovery. 325 00:22:58,960 --> 00:23:03,670 And proof that our muscles control so much more than movement. 326 00:23:09,179 --> 00:23:13,519 Deep within our muscle fibers, the mitochondria provide us with energy. 327 00:23:14,643 --> 00:23:16,943 But the muscles have another trick up their sleeve. 328 00:23:19,689 --> 00:23:22,479 As they flex, they release chemical messengers 329 00:23:22,567 --> 00:23:25,987 called myokines, which travel all around the body, 330 00:23:26,947 --> 00:23:29,157 triggering a whole variety of benefits, 331 00:23:31,201 --> 00:23:35,791 preventing the buildup of unwanted fat, suppressing certain cancers, 332 00:23:35,872 --> 00:23:38,632 and as Norman's groundbreaking study confirmed, 333 00:23:39,418 --> 00:23:43,128 stimulating the immune system to work better for longer. 334 00:23:49,928 --> 00:23:52,258 I'm getting older, that's for sure. 335 00:23:55,517 --> 00:23:57,387 But I love cycling. 336 00:23:59,813 --> 00:24:04,823 And exercise allows me to live a fulfilling life 337 00:24:05,610 --> 00:24:11,450 which is free from medication for as long as possible. 338 00:24:14,744 --> 00:24:16,124 JUNE: It makes you proud. 339 00:24:17,372 --> 00:24:20,832 That’s my man. That’s my man. 340 00:24:23,545 --> 00:24:27,005 The fact that muscles can communicate with the rest of the body 341 00:24:27,215 --> 00:24:31,465 is why using them regularly is so good at cutting the risk 342 00:24:31,761 --> 00:24:32,851 of age-related diseases. 343 00:24:35,015 --> 00:24:37,345 We don't stop moving because we get old. 344 00:24:37,767 --> 00:24:40,647 We get old because we stop moving. 345 00:24:50,113 --> 00:24:53,413 CHRIS: As well as the rope climb, I’m also building up for Thor. 346 00:24:53,492 --> 00:24:54,412 Some rice. 347 00:24:54,951 --> 00:24:57,911 The aim is to add more than 40 pounds of muscle for the next movie. 348 00:24:57,996 --> 00:24:58,956 Buffalo. 349 00:25:04,085 --> 00:25:06,205 CHRIS: So, yeah, that's all for me. 350 00:25:08,548 --> 00:25:11,048 But that extra weight is causing a big problem. 351 00:25:17,891 --> 00:25:18,891 So, you're here... 352 00:25:19,100 --> 00:25:21,390 Yeah. Now, get as high as you can there. 353 00:25:24,022 --> 00:25:24,902 Wow. 354 00:25:27,359 --> 00:25:28,569 Look at the sweat on the back. 355 00:25:28,985 --> 00:25:31,275 Moving like 200 kilos up the rope. 356 00:25:32,572 --> 00:25:34,622 You don't see Thor climbing too many ropes, do you? 357 00:25:35,534 --> 00:25:36,794 Now, you know why. 358 00:25:37,911 --> 00:25:41,711 You have to get less muscles. You should lose weight. 359 00:25:42,040 --> 00:25:43,040 It would be easier. 360 00:25:47,671 --> 00:25:48,591 Great. 361 00:25:48,838 --> 00:25:52,468 Despite zero training, my tiny wife can zip up the rope in no time. 362 00:25:53,009 --> 00:25:53,889 Look. 363 00:25:55,887 --> 00:25:59,097 -Maybe we get Elsa to rope climb. -Yeah, she can do it instead of me. 364 00:26:02,394 --> 00:26:05,114 And there's another issue working against me. 365 00:26:06,147 --> 00:26:07,017 Okay. 366 00:26:08,900 --> 00:26:09,780 Breathe. 367 00:26:09,859 --> 00:26:13,199 CHRIS: The tail end of the rope hangs off my feet. And as I climb... 368 00:26:13,405 --> 00:26:14,275 That's it. 369 00:26:15,073 --> 00:26:17,663 ...that tail gets longer and heavier. 370 00:26:22,122 --> 00:26:24,672 So, one of the big factors is gonna be the tail weight. 371 00:26:24,958 --> 00:26:29,208 And just really understanding when you're doing the big climb. 372 00:26:29,296 --> 00:26:31,376 -That tail weight is gonna be... -Yeah. 373 00:26:31,464 --> 00:26:33,474 ...hanging off you, so every lift is gonna be... 374 00:26:33,675 --> 00:26:35,505 So... So... The higher I get, I’m pulling that weight. 375 00:26:35,594 --> 00:26:37,554 Correct. Have a feel of that. See how that feels. 376 00:26:39,389 --> 00:26:41,679 -Oh, no. -Yeah, it's a thing. 377 00:26:45,103 --> 00:26:48,323 Problem is, in the gym, that tail never hangs free. 378 00:26:49,649 --> 00:26:51,859 It would be great to actually practice on a 30-meter rope, though, 379 00:26:52,068 --> 00:26:55,108 'cause here's-- here's the problem. Not once during this whole time... 380 00:26:56,489 --> 00:26:58,869 are we gonna know what it's like on the day. 381 00:27:01,119 --> 00:27:03,539 Chris should be careful what he wishes for. 382 00:27:11,963 --> 00:27:13,343 Oh... 383 00:27:25,644 --> 00:27:27,904 With the hundred-foot climb approaching fast, 384 00:27:28,688 --> 00:27:31,018 I also wanna know if he can cope with the tail weight 385 00:27:31,232 --> 00:27:32,862 and get anywhere near the full height. 386 00:27:35,737 --> 00:27:40,907 So, we're hoisting about 80 feet of rope right here in his driveway, 387 00:27:41,493 --> 00:27:42,543 just to see where he's at. 388 00:27:45,664 --> 00:27:47,754 I'm nervous. Nervous. Nervous. 389 00:27:49,042 --> 00:27:50,252 Just give right up, Ross. 390 00:27:50,335 --> 00:27:53,085 Well, Ross, I’ve seen... I've seen the crane. I'm nervous. 391 00:27:53,254 --> 00:27:57,384 It’s so high. And what is he having? He’s having a coffee. 392 00:27:58,885 --> 00:28:00,425 -And it's still hot. -It's so hot. 393 00:28:00,512 --> 00:28:03,772 Is it? Oh, that looks good. You're gonna make me one of those? 394 00:28:03,848 --> 00:28:04,718 Ready, Ross? Ready? 395 00:28:04,808 --> 00:28:06,428 -Ready. -Ready? Ready? Una. Dos. 396 00:28:06,726 --> 00:28:08,306 Oh, man, that went on me. 397 00:28:08,395 --> 00:28:10,805 Hey, okay, make me a pancake. I’m on my way over. 398 00:28:11,773 --> 00:28:12,943 See you soon. 399 00:28:22,909 --> 00:28:24,449 CHRIS: So, I see this rope... 400 00:28:25,495 --> 00:28:29,115 and it's so much bigger and higher than I imagined. 401 00:28:33,378 --> 00:28:34,588 I don't like heights. I don't know 402 00:28:34,671 --> 00:28:36,631 if this is a good time or a bad time to tell you. 403 00:28:39,551 --> 00:28:40,721 Too late. 404 00:28:40,844 --> 00:28:42,684 CHRIS: There's a safety rope to catch me 405 00:28:43,471 --> 00:28:45,351 if I fall, but it's not gonna help me climb. 406 00:28:56,109 --> 00:28:56,989 All right. 407 00:29:03,533 --> 00:29:04,413 Nice, big man. 408 00:29:05,493 --> 00:29:07,123 I start climbing up this thing, 409 00:29:07,287 --> 00:29:10,247 and I feel all right at the start, bit of confidence. 410 00:29:11,416 --> 00:29:12,956 Climb smarter, not harder. Let's go. 411 00:29:19,674 --> 00:29:22,434 And then very quickly, my legs are burning. 412 00:29:22,677 --> 00:29:25,097 I feel the lactic acid and the fatigue kick in. 413 00:29:28,057 --> 00:29:28,927 Take your time. 414 00:29:31,853 --> 00:29:33,523 I’m in a fair amount of pain at this point. 415 00:29:33,730 --> 00:29:35,110 Now, use your legs. 416 00:29:36,065 --> 00:29:37,185 Push, push, push. 417 00:29:41,446 --> 00:29:44,866 And I just think, "There's no way I'm getting up that thing." 418 00:29:53,208 --> 00:29:54,248 Okay, coming down. 419 00:30:02,675 --> 00:30:06,295 I feel like I'm kind of at the end of my rope, so to speak. 420 00:30:10,517 --> 00:30:14,097 Oh! It's just the... that rope is... Dude, when you're lifting your leg, 421 00:30:14,270 --> 00:30:17,270 and lifting the rope. That rope is so heavy. 422 00:30:19,859 --> 00:30:23,069 Am I confident I can climb a hundred feet up to that cable car? 423 00:30:23,822 --> 00:30:26,952 Nah. Guess I'd better keep at it. 424 00:30:33,206 --> 00:30:34,366 So, you were climbing? 425 00:30:34,749 --> 00:30:39,209 Yeah. So, I was climbing the rope A four or five-meter rope. 426 00:30:39,337 --> 00:30:43,547 And then, I let go and landed on the mat, and just rolled my ankle, 427 00:30:44,300 --> 00:30:45,800 and... I heard a pop, felt a pop. 428 00:30:46,052 --> 00:30:47,892 And it was pretty excruciating at the time. 429 00:30:48,012 --> 00:30:49,012 Where did you feel it, mate? 430 00:30:49,556 --> 00:30:51,886 Just the whole... This, you know, ankle, this side. 431 00:30:52,183 --> 00:30:53,983 Hmm. That's all swelling, mate. 432 00:30:54,060 --> 00:30:56,020 -That's not your ankle, obviously. -Yeah. Yeah. Yeah. 433 00:30:56,980 --> 00:30:58,520 It doesn't normally look like that. 434 00:30:58,648 --> 00:30:59,728 -No. You sure? 435 00:30:59,899 --> 00:31:01,439 That feels real good when press there. 436 00:31:01,943 --> 00:31:03,903 Yeah, pretty concerning because this is the foot 437 00:31:04,028 --> 00:31:07,238 that I anchor off and lift myself up the rope each time, so... 438 00:31:08,199 --> 00:31:11,739 If I decide to do it with no legs, maybe, then maybe we could up the... 439 00:31:11,911 --> 00:31:13,291 up the ante a bit. 440 00:31:13,413 --> 00:31:17,213 But, yeah, I don't know, don't think that's gonna work. 441 00:31:18,835 --> 00:31:20,585 I'm devastated for Chris. 442 00:31:21,421 --> 00:31:24,551 You simply cannot climb with torn ligaments in your ankle. 443 00:31:25,425 --> 00:31:28,715 So, he can't do the climb until after he's finished shooting for Thor. 444 00:31:29,012 --> 00:31:32,562 And the extra bulk is only gonna make it harder to get up the rope. 445 00:31:35,518 --> 00:31:39,398 I’ve had injuries over the years and I've found it really difficult. 446 00:31:39,731 --> 00:31:43,031 I just love to keep moving. I have a... lot of energy 447 00:31:43,192 --> 00:31:44,242 and-- and wanna stay busy, 448 00:31:44,319 --> 00:31:47,819 and so when I’m told or forced to sit and do nothing... 449 00:31:48,865 --> 00:31:50,115 I find it very challenging. 450 00:31:54,621 --> 00:31:56,291 PETER: Injuries are tough to avoid. 451 00:31:56,831 --> 00:31:59,581 And you tend to get more of them as you age. 452 00:32:02,003 --> 00:32:06,843 But you can build a more resilient body to delay the onset of frailty 453 00:32:07,300 --> 00:32:11,600 and reduce the risk of injury. And it's never too late to start. 454 00:32:12,305 --> 00:32:15,215 ERNESTINE: One, looking good. Two... 455 00:32:15,683 --> 00:32:18,523 three, four... 456 00:32:19,395 --> 00:32:20,605 Oh, my goodness. 457 00:32:20,855 --> 00:32:26,065 I love to get out and exercise. I feel it all over. 458 00:32:27,111 --> 00:32:29,491 One, two, 459 00:32:30,657 --> 00:32:35,157 three, four. How's everybody feeling? 460 00:32:35,578 --> 00:32:37,038 -Great! -All right. 461 00:32:37,121 --> 00:32:39,791 Then I say to myself, "It's a vain thing." 462 00:32:39,916 --> 00:32:42,086 I say, "Look at you, girl! 463 00:32:42,710 --> 00:32:46,510 Eighty-five years of age, wearing these tight pants!" 464 00:32:47,256 --> 00:32:50,966 -All that stuff gives me joy. -Gonna do 25. Whoo! 465 00:32:51,719 --> 00:32:53,889 You feel so good. 466 00:32:57,100 --> 00:32:58,230 CHRIS: As a young woman, 467 00:32:58,518 --> 00:33:00,938 Ernestine Shepherd had no interest in exercise. 468 00:33:02,146 --> 00:33:03,516 But in her mid-50s, 469 00:33:04,273 --> 00:33:07,323 her sister, Velvet, finally dragged her to the gym. 470 00:33:08,528 --> 00:33:10,908 She wanted to become a bodybuilder. 471 00:33:14,075 --> 00:33:15,905 The gym was very intimidating 472 00:33:16,160 --> 00:33:20,500 because they were lifting weights, and then jumping jacks. 473 00:33:20,665 --> 00:33:21,995 I couldn't do jumping jacks. 474 00:33:23,668 --> 00:33:25,918 I really didn't want to do it... 475 00:33:27,797 --> 00:33:29,837 but I wanted to please her. 476 00:33:31,801 --> 00:33:33,761 The sisters trained side by side. 477 00:33:34,762 --> 00:33:37,142 But then, Velvet became ill. 478 00:33:38,599 --> 00:33:45,109 She had a brain aneurysm. In the hospital, she said, 479 00:33:45,648 --> 00:33:51,988 "I want you to promise that you will keep up what we started." 480 00:33:54,532 --> 00:33:56,162 Velvet died. 481 00:33:58,411 --> 00:34:00,711 And I knew right then and there... 482 00:34:02,707 --> 00:34:05,997 I was gonna fulfill my sister's dream. 483 00:34:07,879 --> 00:34:10,209 CHRIS: Now, Ernestine was on a mission. 484 00:34:11,090 --> 00:34:15,300 And it led her to former Mr. Universe, Yohnnie Shambourger. 485 00:34:15,386 --> 00:34:16,756 Okay, let's go. Come on. 486 00:34:17,889 --> 00:34:19,599 -Four. You're doin' it. -Okay. 487 00:34:19,891 --> 00:34:23,641 -My Lord. He really trained me. -Come on, come on. 488 00:34:23,770 --> 00:34:25,440 -Work that muscle. -I got it. I got it. 489 00:34:25,563 --> 00:34:26,613 Work that muscle. 490 00:34:26,898 --> 00:34:29,608 I said, "Don't you know I'm old"? 491 00:34:29,734 --> 00:34:31,944 -Push it. Push it. Push it. Push it. -All right. I'm doing it. I'm doing it. 492 00:34:32,028 --> 00:34:35,948 He said, "You're not old. You can do this." 493 00:34:37,867 --> 00:34:40,037 There's an athlete inside everyone. 494 00:34:40,119 --> 00:34:42,659 Now, slowly, slowly. Push it up slowly. 495 00:34:42,914 --> 00:34:45,044 As long as you have that desire... 496 00:34:45,208 --> 00:34:48,878 Three, two, one, done. Rack it. 497 00:34:49,378 --> 00:34:50,338 She caught fire. 498 00:34:50,463 --> 00:34:54,473 Give a big hand for this young lady. She was born in 1936. 499 00:34:59,388 --> 00:35:03,058 CHRIS: In her 70s, Ernestine became a competitive bodybuilder. 500 00:35:05,770 --> 00:35:08,980 ERNESTINE: I walked out on that stage. 501 00:35:10,274 --> 00:35:12,744 And the music started playing. 502 00:35:16,072 --> 00:35:19,242 And everyone just applauded. 503 00:35:21,077 --> 00:35:22,947 Oh, I was in heaven. 504 00:35:25,498 --> 00:35:27,708 She won. Can you believe that? 505 00:35:30,336 --> 00:35:31,876 And she continued to win. 506 00:35:34,006 --> 00:35:37,136 It felt so wonderful. I was so overjoyed. 507 00:35:39,762 --> 00:35:44,892 And I cried. And I said, "Velvet, I've done it for you." 508 00:35:48,062 --> 00:35:49,482 But that was just the beginning. 509 00:35:50,648 --> 00:35:52,528 After a big push on cardio, 510 00:35:53,442 --> 00:35:56,322 Ernestine has completed nine marathons. 511 00:35:57,446 --> 00:36:00,066 Now, she's targeting balance and mobility, 512 00:36:00,366 --> 00:36:01,866 and even runs her own classes. 513 00:36:02,952 --> 00:36:05,412 Feel that stretch on your hamstrings. 514 00:36:07,123 --> 00:36:10,463 She's an inspiration to everyone. And she's a roadmap. 515 00:36:10,960 --> 00:36:14,170 She's letting you know what you can possibly look like 516 00:36:14,797 --> 00:36:16,507 if you continue to work out. 517 00:36:17,300 --> 00:36:20,970 Looking good! Looking good. Bring them to me. 518 00:36:21,220 --> 00:36:24,430 Old age often brings muscle loss and a greater risk of falls. 519 00:36:26,392 --> 00:36:28,732 Thanks to a wide variety of daily exercise, 520 00:36:28,895 --> 00:36:32,145 Ernestine and friends are turning those odds in their favor. 521 00:36:33,399 --> 00:36:36,399 That's what I want to see. Look at my ladies. 522 00:36:37,403 --> 00:36:42,123 If you let a car sit there, and it doesn't move, gonna rust. 523 00:36:42,241 --> 00:36:43,951 Sit up, nice and straight. 524 00:36:44,035 --> 00:36:47,705 Ernestine has made me aware that just because you're a senior, 525 00:36:47,914 --> 00:36:49,714 doesn't mean you can't be fit. 526 00:36:50,541 --> 00:36:55,921 The way she look and how she moves, I want to be like that. 527 00:36:56,172 --> 00:37:00,592 Age is absolutely nothing but a number. 528 00:37:00,676 --> 00:37:05,006 When I tell people that I'm 85, they say to me, 529 00:37:05,473 --> 00:37:09,733 "No! I would think you were about 65." 530 00:37:09,810 --> 00:37:11,350 Good job, ladies! 531 00:37:11,520 --> 00:37:15,270 I smile, but I say to myself, "Why can't they say 50"? 532 00:37:20,238 --> 00:37:23,488 CHRIS: If I'm ever gonna manage this climb, I can't stop training now. 533 00:37:31,082 --> 00:37:32,752 Three, two, one, up! 534 00:37:32,875 --> 00:37:33,745 -Come on! 535 00:37:38,506 --> 00:37:39,416 Good. 536 00:37:40,549 --> 00:37:43,719 While my ankle recovers, I've gotta try and stick with Ross's plan. 537 00:37:43,970 --> 00:37:45,640 Two, three, four. 538 00:37:47,265 --> 00:37:48,175 Yes! 539 00:37:48,266 --> 00:37:51,686 CHRIS: Maintain all these new muscles and keep boosting my stamina. 540 00:37:53,145 --> 00:37:57,015 One. Two, three, and up. Good. 541 00:37:59,277 --> 00:38:02,567 Nice, buddy. Look at that! Strength, technique. 542 00:38:02,697 --> 00:38:03,987 Put that around your quad. 543 00:38:04,865 --> 00:38:06,615 Before I take on that rope though, 544 00:38:07,618 --> 00:38:10,288 there's one last gigantic hurdle to overcome. 545 00:38:19,880 --> 00:38:25,140 It is 10:30. Chris had his first meal at 8:30. Going for meal two now. 546 00:38:26,304 --> 00:38:28,644 That’s one meal. That's n-- meal number two of ten. 547 00:38:28,806 --> 00:38:32,136 And then one big tip, always needs his hot sauce. 548 00:38:43,696 --> 00:38:47,486 This is a pre-shirt-off-scene routine. 549 00:38:48,367 --> 00:38:50,867 Just a lot of high reps, a lot of different exercises. 550 00:38:53,164 --> 00:38:57,674 I'm currently tipping the scales at more than 230 pounds. 551 00:38:58,836 --> 00:39:00,916 And it's a full-time job just to maintain it. 552 00:39:03,883 --> 00:39:08,513 But on the rope, all that extra bulk is just gonna weigh me down. 553 00:39:09,221 --> 00:39:11,431 I've gotta keep this shape for the rest of the movie, 554 00:39:11,891 --> 00:39:14,391 but then I'm gonna try and drop a little bit of the weight 555 00:39:14,477 --> 00:39:15,847 for that-- for the rope climb. 556 00:39:16,437 --> 00:39:19,607 'Cause I think at the moment, the heavier I am, 557 00:39:20,524 --> 00:39:22,194 the more weight I'm pulling up the rope, obviously. 558 00:39:22,276 --> 00:39:25,196 So... work on some endurance and speed now, 559 00:39:25,363 --> 00:39:27,703 and back off a little bit on the... on the weight training. 560 00:39:46,425 --> 00:39:49,425 CHRIS: Ross's training was all about building a body that'll stay strong, 561 00:39:49,887 --> 00:39:52,057 healthy, and mobile for the long haul. 562 00:39:54,975 --> 00:39:58,845 The rope challenge is a test of how well I've laid those foundations. 563 00:40:03,734 --> 00:40:05,824 -Oh, boy. -Oh, dude. 564 00:40:15,830 --> 00:40:18,210 I'm sensing a lot of apprehension. What's... 565 00:40:18,499 --> 00:40:20,669 No, I'm all right. I'm just getting in the zone. 566 00:40:22,336 --> 00:40:25,506 We've had a few setbacks and so on, and then injuries. 567 00:40:26,173 --> 00:40:29,843 And now here we are, finally about to attempt it. 568 00:40:34,932 --> 00:40:36,562 It looks higher than I remember. 569 00:40:39,520 --> 00:40:42,440 Up until now, we've been training in the gym or even a crane 570 00:40:42,565 --> 00:40:46,235 that was assembled at his house, which is good, but it's training. 571 00:40:49,488 --> 00:40:51,738 Now, we're out of that controlled environment, 572 00:40:51,907 --> 00:40:55,617 and all of a sudden we got variables, wind, height, even just the adrenaline. 573 00:40:56,704 --> 00:40:59,754 Ultimately, training is done. This is game day. 574 00:41:07,173 --> 00:41:08,763 MALE VOICE: Now, I'm gonna tighten up the waist. 575 00:41:13,596 --> 00:41:15,806 We're good to start our journey out to our position. 576 00:41:42,625 --> 00:41:44,875 And it should be the same size as it was last time. 577 00:41:47,338 --> 00:41:48,958 MALE VOICE 2: Stand by for the doors opening. 578 00:41:51,300 --> 00:41:52,300 We've got the rope going out. 579 00:41:59,308 --> 00:42:01,478 Oh, don't look out there. 580 00:42:03,145 --> 00:42:05,225 It's all... hits me. 581 00:42:07,066 --> 00:42:11,316 And all the little voices of doubt that I've been pushing aside in my mind 582 00:42:12,196 --> 00:42:13,446 start to get louder and louder. 583 00:42:17,535 --> 00:42:20,655 I’m looking down and I'm thinking, "That is not something I fancy doing." 584 00:42:22,581 --> 00:42:27,551 But I cannot let Chris see any moment of doubt in my mind at all. 585 00:42:28,462 --> 00:42:31,592 -No, no, no. No, no, no. 586 00:42:31,882 --> 00:42:33,472 Switch on, switch on, switch on, switch on. 587 00:42:33,634 --> 00:42:34,644 Yeah. I'm good. Good to go. 588 00:42:41,642 --> 00:42:42,522 Ready? 589 00:42:59,660 --> 00:43:01,160 CHRIS: So, I'm getting winched down. 590 00:43:02,997 --> 00:43:04,957 And it feels a lot longer than a hundred feet. 591 00:43:07,793 --> 00:43:09,803 I don't wanna look back up because I'm like, 592 00:43:09,920 --> 00:43:13,470 "This is so much further than I've ever climbed." 593 00:43:18,846 --> 00:43:22,556 He’s almost touching and he’s now looking to get his feet out. 594 00:43:30,608 --> 00:43:33,028 I know the longer I sit there, the more energy I’m gonna chew up. 595 00:43:34,778 --> 00:43:36,408 So, I just go for it. 596 00:43:48,917 --> 00:43:51,247 As expected, he's off like an absolute shot. 597 00:43:54,089 --> 00:43:57,219 Good technique. There you go. Yes, yes, yes, yes, yes. 598 00:43:58,927 --> 00:44:02,387 And he's just taking chunks out of this rope with every single climb. 599 00:44:12,691 --> 00:44:16,321 But the higher I'm climbing, each time I try and lift the rope up 600 00:44:16,487 --> 00:44:20,567 with my leg, I've now got the weight of the rope in its entirety. 601 00:44:21,200 --> 00:44:23,080 So, it's getting harder and heavier. 602 00:44:26,038 --> 00:44:30,168 At this point, I start to fatigue. My leg starts to burn. My arms. 603 00:44:31,293 --> 00:44:32,753 Everything's burning. 604 00:44:35,130 --> 00:44:37,010 So, I just pull up and I... nestle 605 00:44:37,216 --> 00:44:40,546 into a little koala position and I just sort of take a breath. 606 00:44:40,678 --> 00:44:41,798 Take a breath. 607 00:44:50,562 --> 00:44:53,902 Chris, you cannot stop. Do not stop. 608 00:44:54,942 --> 00:44:56,032 Let's go, let's go. 609 00:44:59,238 --> 00:45:01,278 Stopping is the worst thing you can do. 610 00:45:02,032 --> 00:45:05,452 It feels like you're resting, but you're not. 611 00:45:06,537 --> 00:45:08,037 Fatigue's creeping in. 612 00:45:10,999 --> 00:45:12,839 And ultimately, you're battling gravity. 613 00:45:19,133 --> 00:45:21,393 The energy is really low. 614 00:45:22,469 --> 00:45:25,719 Um... And at this point, I'm kind of thinking, 615 00:45:26,098 --> 00:45:27,678 "You're not gonna be able to do it." 616 00:45:30,686 --> 00:45:33,186 -But then I hear Ross. -Chris, keep going. 617 00:45:36,567 --> 00:45:38,777 Now, we finish it. Now, we finish it! 618 00:45:40,195 --> 00:45:43,025 That was like a really invigorating moment for me. 619 00:45:43,574 --> 00:45:45,744 And I grit my teeth and I just start climbing. 620 00:45:47,911 --> 00:45:48,911 Let's go, let's go. 621 00:45:52,082 --> 00:45:54,542 Nice! Nice, nice, nice. You got this. You got this. 622 00:45:58,297 --> 00:46:01,877 Yeah! Good! Yes, yes, yes, yes, yes, yes! 623 00:46:02,217 --> 00:46:04,847 Good, good. Yes, yes, yes, yes, yes, yes. 624 00:46:05,429 --> 00:46:06,719 Three more. Give me three more. 625 00:46:08,640 --> 00:46:10,060 Come on. Come, come, come, come. Come on. 626 00:46:12,060 --> 00:46:15,150 Good, big man! Let's go. Up. Yes, yes, yes, yes, yes. 627 00:46:15,272 --> 00:46:17,572 Two more. Let's go, let's go, let's go. 628 00:46:17,983 --> 00:46:20,443 More, more, more, more, more, more, more, more, more. 629 00:46:21,153 --> 00:46:24,663 Finish this! Yes! 630 00:46:28,952 --> 00:46:31,212 -You absolute... 631 00:46:32,456 --> 00:46:34,956 I’ve done it. And it feels great. 632 00:46:36,168 --> 00:46:38,588 -That was beautiful. -That was exhausting. 633 00:46:38,879 --> 00:46:41,339 CHRIS: To be honest, all I can think about is how much my arms hurt. 634 00:46:41,507 --> 00:46:43,877 And the fact that I can't breathe. My leg's throbbing. 635 00:46:44,968 --> 00:46:46,178 And I'm having trouble speaking. 636 00:46:48,305 --> 00:46:50,595 -Love it. -Oh, man. 637 00:46:50,682 --> 00:46:52,522 You used every technique we practiced over those months. 638 00:46:52,601 --> 00:46:53,981 Yeah. It was just the cardio though, 639 00:46:54,144 --> 00:46:59,074 like, every... every piece of the puzzle had to come together. 640 00:47:00,567 --> 00:47:02,397 -I came into this thinking 641 00:47:02,569 --> 00:47:04,859 I knew everything about health and training, 642 00:47:05,030 --> 00:47:09,120 and strength training, and so on. And.. it's been fantastic to have 643 00:47:09,326 --> 00:47:10,656 the doors open up and... 644 00:47:10,786 --> 00:47:13,406 and find that there's so much more knowledge out there. 645 00:47:15,040 --> 00:47:17,500 -That was hard. -I do think the 80-year-old 646 00:47:18,043 --> 00:47:20,093 Chris Hemsworth is gonna look back and be really proud of that. 647 00:47:20,671 --> 00:47:22,421 The thirty-eight-year-old 648 00:47:22,673 --> 00:47:24,513 Chris Hemsworth's pretty... pretty proud of that. 649 00:47:28,262 --> 00:47:31,062 CHRIS: True strength isn't only about how much I can lift in the gym. 650 00:47:32,307 --> 00:47:34,887 It's also about staying mobile and injury-free. 651 00:47:35,477 --> 00:47:38,647 It's boosting mitochondria and keeping my immune system young. 652 00:47:42,359 --> 00:47:44,699 So, I'm gonna keep working my whole body, 653 00:47:45,779 --> 00:47:48,909 build strength and stamina in all my muscles. 654 00:47:51,034 --> 00:47:52,704 And push back against Father Time. 655 00:47:53,036 --> 00:47:55,286 -Yeah. Yeah! -Yeah! 656 00:47:57,791 --> 00:47:59,461 -Nice! -Not a doubt in my mind, bub. 657 00:47:59,543 --> 00:48:01,463 -Not a doubt in my mind. -Oh, that's brilliant. 658 00:48:02,170 --> 00:48:03,670 And then maybe when I hit 90, 659 00:48:04,840 --> 00:48:07,800 I'll show the grandkids a thing or two about shimmying up a rope. 660 00:48:12,681 --> 00:48:15,391 I'm good. Let's do this. 661 00:48:48,091 --> 00:48:49,131 -Go. 662 00:48:49,259 --> 00:48:51,759 -Ooh. Let's go again. Come on.