For a dozen years or so, I walked every morning in a part of town with steep hills. For about the last 3 years, when I walk up hill I have had to slow down or I would get dizzy. My cardiologist diagnosed bradycardia, slow heart rate. He said I needed a pace maker, but the problem would have to get worse before medicare would pay for it. A few months ago I watched this video but thought nothing about it until recently. About 3 months ago I bought a bicycle and have been doing intervals, where I go as hard as I can up hill from 30 seconds to a minute, depending on the hill. I can now walk up hill without problems. I have no idea how much my heart output has improved, but it is enough. I am almost 80 years old so I doubt any sane cardiologist would suggest my routine for fear of causing a heart attack. Thank you for improving my life.
If I had access to a steep hill, I’d get a heavy wheelbarrow and put heavy stuff in it and carry that wheelbarrow uphill, strongman style. Maybe less weight than them, but same idea
I have been working out for over 40 years, doing HIIT cardio and strength training. I recently turned 62 and am in the best health and shape of my life. Health is everything
nice to hear that actually :D watched some videos where people said life goes downwards from your thirties on, but i feel better as a 35 yr old, than as a 20 year old
As a firefighter paramedic for 28 years I can say unequivocally that the OVERWHELMING majority of hospital transports are due to years of sedentary lifestyle and poor nutrition. The comorbidities of lack of movement and poor eating habits are myriad and devestating. Excepting those disease processes and genetic factors that cause issues, most “illnesses” are absolutely preventable. Muscle wasting, decline in cardiorespiratory function, flexibility, bone health, etc., are all preventable. And there is NO excuse (except as noted above ) for not moving. That said, I became a professional firefighter at 38. 28 years later, I am 3 months out from transitioning from the fire service to the nursing profession. I have been a practitioner of physical training since I was 14. That makes all of it possible. Move, move, move. Thankd for the vids you gys do a great job.
Totally agree! I work in physical therapy and 99.99% of my geriatric patients need therapy b/c they don't move (except maybe to walk a few feet to the bathroom) and their diet is horrendous. And they wonder why they are so weak they can't even get up from a chair or scoot up in bed. Some will put in the work, but most will not. They just take more pills, which cause more problems. I absolutely can not understand why anyone would not want o be the strongest, fittest, healthiest they can be. Exercise should be a celebration of what you can do. Look how strong I am! Look how amazing I am! If someone looks at exercise as a chore, they really need to alter their mindset.
YES! That's half of why I'm fighting for more bike and pedestrian infrastructure. Time we reduced dependence on the car--gas or electric--and made the choice of daily active mobility a no-brainer for everyone, rich and poor, young and old, sober and drunk :)
@@fugue137it's great that you are fighting to improve these infrastructures. Sadly, I don't think people who don't exercise are suddenly going to decide to be active just because extra bike lanes became available.
Neil Postman predicted this outcome a long time ago. When will society mature past its adolescents stage? When will they be able to listen to critics critically with ears of understanding, instead of defensiveness?
@@FirstnameLastname-nz2dq It turns out that there are a lot of people who, for various different reasons, prefer to bike when it's safe and convenient, and not otherwise. We can see this: look at rates of biking vs rates of diseases of inactivity in the countries with good infrastructure! The process has always begun not with a cattleprod, but by offering safe+convenient biking as an option. If you jumpstart the process just a little bit, there are many reinforcing feedbacks that slowly but surely improve the situation. It's all about giving as many people as possible the choice.
It's insane how amazing keeping fit is for every aspect of our health yet remains one of the hardest things to stay motivated to do, especially while depressed.
Try changing your diet as well.. a balance of the five tastes in a 24 hour period, eat only three meals at set times and also, probably most importantly balance alkiline and acidic foods in every meal. If you are looking for a way to break old habits and focus on new positive behavior try psychedelics :)✌
@@jamescgardner1269 I highly agree with your comment. I had my first Acid trip, ego death. It was the most amazing 8 hours of my life, it gave me a completely new view on life/ lifted the vail on what we call existence. That was 3 months ago. I don't need to do it again. Also changed my diet to very simple but satisfying meals cutting out 95% of processed foods. Gym 6 days a week. I feel amazing. I've learned to be an observer of my thoughts, not needing to react to negative emotion. (To explain the trip, I was everything and anything at the same time living thousands of lives while time did not exist) lol then after 8 hours it locked me out back to reality.
I respectfully disagree in that motivation has little to do with it. Sticking to an exercise routine takes dedication, not motivation. Starting is the easy part. It is a person's commitment to following through with behaviors and actions that will lead to the accomplishment of a goal. That is known as dedication. Not motivation.
I can summarize the video: 1 - HIIT is gold standard for building aerobic fitness and heart capacity 2 - heart capacity and lung capacity can double in a fit person and it correlates with longevity so watch out 3 - 15m once a week for HIIT can be enough 4 - build up to it gradually to avoid breaking things (or fainting, as I have) 5 - don't go crazy with it or try to be the 70 year old cyclist who found his magic routine.
Good summary, but it isn't quite true to the facts or the video. Although the presenter downplayed it, he does mention slow steady state work and since HIIT is only going to be occasional, the easier work will take the majority of the time. In elite endurance sports faster work is perhaps 20% of total work and even then it is not usually HIIT. Aerobic fitness involves the aerobic energy system and any basic book on heart rate exercise will tell you that as your heart rate gets faster you eventually pass from (mainly) aerobic work to (mainly) anaerobic work. So, the fastest heart rate is training the anaerobic system and not aerobic. Very high heart rate means the left ventricle cannot fill - there isn't time - so the video is not quite correct about heart rate and improved volume. Some work has to be done in the lower/slower heart rate, so that the left ventricle is stretched by the maximal amount of blood filling it. This is simple physiology. Making the left ventricle pump blood more forcefully is not the same as pumping more blood per stroke.
@@collectorenthusiastic427 exercise is not just about burning calories. Sound like you did not even watch the video and just went straight to the comment section, or you lack comprehension.
Did 21 years military. Used to run up and down a small mountain almost daily. Great shape, noticed when I got into a fight the dude literally just tired out. Now I’m 69, fat out of shape, and on the slow return. Wish me luck.
Thank you for your service. I'm sad where the country has come to.. but I appreciate everyone who fights for it and our Constitution. I have 4 uncles who all were in the military, one who has passed. All of you are heroes in my eyes. Good luck on your journey to get back in shape!
Three years ago, in my early twenties, I was overweight and my fitness level was a solid zero. Now, I work out regularly, run, go for walks and hikes. The human body is an incredible thing. The more you test it, the more you strengthen it, the more you look after it, the better it will serve you. Simple as that. As many of the other comments have pointed out, health truly is everything.
I'm twenties now and I'm overweight. Currently I'm trying to make jogging as my habit since it's quite expensive to go to a gym here. It's been couple months anyway and I feel better. Hope I can reduce my body weight like you did.
@@dante_felix its really easier than it seems just make sure calories burned > calories consumed and youre golden (exercising increases muscles, cardiovascular efficiency, huge improvement in overall health and more BUT NOT NECCESSARILY fat loss)
@@dante_felix May your health journey be as fun and rewarding as mine was! I only started going to the gym in the last year, so I can definitely vouch that training outdoors works. You just have to stick to it, and the best way to do that is to make it as fun for yourself as you can (at least, that's what worked for me). I'm lucky enough to have a forest pretty close, so I just started taking walking the trails there, progressing into jogging and then taking runs. That, and you have to believe in yourself and be patient. Nobody gets overweight overnight, and neither do they get fit (it is kinda easier to put on weight than to lose it, unfortunately). But the good news is that once you start getting some healthy habits into place, it gets easier and easier to add more. Take care, and try to enjoy the process!
70 year old guy here and been doing HIIT for 1.5 years. I try to do it 3 times a week, more than that is too hard on my old bones. It definitely works but the emotional benefit is almost unbelievably positive. I’ve found HIIT can be done on any aerobic machine at a typical gym or your in your basement or you can do the same thing just running around your neighborhood. The hardest part is dragging your ass out of your big fluffy chair.
@@fashiongal4595 Please try HIIT, I honestly cannot believe how my body and brain responded, for me it's like a miracle happened, I hope the same for you.
@jacob Try being a couch potato for 6 months. Note your mood , sleep and emotions and overall health. Then try minimum exercise for few months. You will realise a big difference between your quality of life.
The reason I view here is time. I do not have an unlimited life span. Me feelings and faith in the Dea Tecnología tell me something different. Time,time,time. What gives one the most in the least amount of time. These guys save me time. For every minute I watch here a get ten minutes of saved time back. Thus anything is not better than nothing. Time!
We are definitely living in the future and not even realizing it, in 2023 we can access detailed and beneficial, anatomical info with just a simple search on a 5 inch smartphone. 25 years ago you had to patronize a library or even a medical school library or attend a health science college course for several hours of your day. Its facinating how fluid information is in 2023 on every academic, scientific or social level. Appreciate the times we life in.
I'm old enough to remember going to the university library and searching paper catalogues and journals. Access to information these days is awesome, but it's harder to find good quality information. When it was all paper based and relatively scarce, it was also more reliable. Even academic journals these days are a bit cluttered with rubbish IMHO.
Yes :D Like we're literally in the Age of Information and you can learn anything. Incredible tool we have so long as we don't become dependent on it. This is why free speech is so crucial to our species' progression! Imagine living in places that censor the internet and suppress information that can change your life.....
My grandfather is still very healthy for his age in large part due to his constant activity. He was a runner for over 20 years and still works today. He's almost 80 and still looks like he's in his 60s.
9:57 In my experience one of the easiest ways to do this is doing push ups. Set an easy goal. I had stopped going to the gym because i wasn't at home for 2 months and was out of shape so i started with 10 a day for 10 days. This i thought to myself "this is too easy" and started doing 15. 1 and a half months later i'm doing 60 everyday (4×15) and it doesn't cost a thing. It's literally 1 minute for each set out of your 24 hour day and you'll see benefits in like only 2 or 3 weeks. Push ups are one of the most overlooked exercises when taking into account their simplicity, versatility and benefits
For someone like me, push ups is very low intensity. I like to gain more strength and do a lot of strength training. The benefits there is that I can carry things which is too heavy for average people. I like how functional it is. But also, strength training is completely different than callisthenics or bodybuilding style of training. You start with a warm up and then do low reps with gradual heavy weight. The movements needs to be explosive and little tension on the muscles as possible to avoid using type 1 muscle fiber and more on type 2 fiber.
@@KryptonKr @KryptonKr true I was speaking purely in the context put in the video of going from a couch potato to high intensity exercise. Push ups are a good way to start exercising and are a good daily habit. But yeah one would eventually have to move onto one of those three (or other alternative) training routines for higher intensity. I personally train for hypertrophy at the gym but i go for a more strenght training approch for my push ups as i try to make them explosive to eventually reach 100 a day which I think is a good bemchmark
@@thelusogerman3021 I honestly find it hard to exercise at home. I get motivation in the gym mostly. Also because they have heavy weights which I can’t afford to buy. But yeah, you’re right. It’s actually healthy and you can prevent a lot of injuries if you’re still starting to exercise. Once you have a good foundation of strength and endurance is when you can really push yourself a lot more but not too much causing injuries
@@KryptonKr tbh this all started because a (kind of) friend of mine jokingly told me that if i couln't do 10 push ups a day for 10 days he'd steal 100€ from me lol. I took the challenge and eventually got hooked
@@thelusogerman3021 Yes! Exercise is actually quite addicting. That’s why I never stopped exercising at the gym. I can rest at least 2 weeks tops but never more than that because I can feel my body getting weaker. Also the pump after a workout feels amazing and also sometimes the soreness as well.
Saved this to my “watch later” for those days I don’t feel like working out. Not labeled as a motivational video, per se, but highly motivating! Thank you guys for all you do!
73 years old and not feeling good about myself so I set a goal. Now I walk everyday and play golf 3 times a week, my Fit Bit records 30-35 miles per week. The walk path I take with my dog daily has a long hill at the end that really ups my heart rate for about 6 minutes, after watching this I feel I need to now increase the intervals. My routine , walk everyday, golf three times per week when possible, every other day 3 sets of 12 barbells, 2 sets of 12 curl bar, 2 sets of 12 inner curl bar light weight ( careful of rotator cuffs), extended planks ( alternate left arm right leg up ) , ab wheel 35 extentions , band excersie for thorasic mobility, 35 pushups and some yoga stretches. I feel that keeping my mucsles toned is important especially at my age. Over the past year ( 74 now) I have lost 35 lbs. , BMI 23.6. I was on a high dose of blood pressure meds, then reduced to a lower dose then 5mg the lowest and now 1/2 of that and will ask my doctor to go off at my next visit for my yearly physical. My resting heart rate is 54-56, BP varies mostly 115/70/ 65 . I do not eat fast foods, plenty of fresh veggies with olive oil, meat only once per week, chicken & fish and " very little sugar". I do drink green tea with raw honey daily. I am not a fanatic about food, I do enjoy some junk food once in a while. I have an advantage because I am retired but a few of these excersises can be done while watching TV or listening to music. My progress was slow but had no spikes. The best result is feeling good about your acomplishment after the work out. I guess you could say I took my goal to HEART. Thank You for the enlightening video.
wow! that is truly amazing and made my day you need to stop not feeling good about yourself please because you are truly powerful! and its never too late for new changes and new beginnings as long as we stick with our goal. I wish you a blessed and happy life dear
Brilliant. Physionic has good videos too. ZOE has good video on protein myth by nutritional researcher. I don’t follow the second but that video was rare on YT - unbiased. PA beware of even wild fish/seafood now had micro plastics, pharma drug abd pesticide/fertilizer etc residue (incl remote ocean waters) as there’s no way to effectively remove them. All water and eco systems connected. Same chemicals found in all farm animals incl free run and organic. Feed more tainted and water used to grow grass etc is polluted.
I used to not exercise despite knowing how good it is for you. I listened to a podcast about how exercise improves memory which I definitely need as a medical student. I decided that I would start biking to school (which also saves me a $500/yr parking pass) and now I get 40 minutes of moderate exercise a day. It's not too intense because I bought an electric bike but I put decent effort into my ride home. Exercise can be frustrating at times but I actually enjoy my commute now and I have gotten quite a bit stronger.
You should interchange with a road or gravel bike starting at once a week. Muscles have this mechanism of adaptation which is a blessing and a curse. The reason you need to alternate. Try it midweek.
@@ItsNotAllRainbows_and_Unicorns I don't have to use the electricity. I only use it when I want to. So no need to switch bikes when I can just turn it off.
I recently changed my whole entire life. I started at the gym 5 days a week, doing high intensity strength training. I can't really do steady cardio as I also have hyperhidrosis. The high intensity strength training has changed my life. I have endurance and stamina to do everything I need to do in life without taking naps. I have better balance, and I can now do so much more in my every day life. My depression and anxiety have become quiet, with little to no problems from them anymore. I've gained weight (muscle) while having a leaner figure as the fat has melted off of my body. Please consider adding strength training to your life, and I'm sure your life will be greatly improved as well! This video also taught me a few of the last pieces of the puzzle to complete my new plan for my life, so thank you very much :)
Thanks for the inspiration, Tracey! My 60-yr od lard-ass needed it! I've made this 'transformation' several times in the past, but it sucks when you let life get the best of you and have to start all over. Back on the horse I go.
@@SandySez it is never too late to start making yourself healthier. The only time it is ever too late is when you have already passed away. I would wish you luck, but you don't need it. You can do this! I believe in you!
@@aidenralston5477 I believe that! I made a few sissy-starts and it's like 'getting back on the bike'. But funny, yrs ago i went into my 1st REAL transformation (@ 50) started from a very bad place/Ground Zero (there was NO muscle memory baseline)! it was hilariously shocking how my muscles and coordinations would NOT follow my mental directives .. at all, LOL. I persevered and transformed myself into the healthiest, leanest, lowest BMI Id' ever been in in my entire life! from 60 extra pounds to the size, & physique of a gymnast.
I have a condition called POTS and increasing stroke volume is one of the ways to help improve symptoms. I went from practically bedridden, barely able to stand for longer than 5/10 minutes to now two years later 36 weeks pregnant and completely functional able to exercise and do regular daily tasks. It all started out with a stationary bike to increase my stroke volume. Now, I'm constantly looking for ways to improve my health and I'm so happy I stumbled upon this video. I will definitely be incorporating some HIIT into my weekly routine when I'm ready after my baby is born. Thank you!
I just stumbled upon your reply here. I have the same issue and am trying to learn. Can you provide more detail on your exact workout that worked for you?
As an older person with health issues, when I started HIIT, I did 10 secs with 50 secs rest at first. I worked up by 5 sec more work each week. Still struggle to do more than 30/30, but working on it. Dr says all of it helps though. Also steady state and weight training as a total routine.
Def be careful when you do hiit, especially if youre a starter. You can pass out if you go too hard. Definitely warm up first. Build up to it, go little by little. Do some days of short durations, them maybe do one day where you reach higher. Dont go hard once you feel you know your limitations, so youre not getting dizzy
I started a HIIT program last year and every aspect of my life has improved, just missing the finance part but I’m working towards that this year. I was very obese and many people noticed and are motivated by my physical change, I am a newcomer to fitness and love it, definitely recommend it to anyone wanting to get started,
Man thats great. Love when people are supportive and become motivated when they see someone losing weight, not like the weirdos on internet thay try to convince youre better off fat. Congrats, im gonna reach that level someday
@@superplaylists1616 yeah it's very different, I didn't expect that but I also feel it myself when I walk in and see someone very obese. I try to be supportive as I can and I tell them after our session, I may not know everything you are going through but I was there kind of talk 🦜. I use to be 268, my stomach was touching the steering wheel and I had the seat reclined always, and then show them pictures to not give up, we all started somewhere and being consisten is key and they will see their fat melt away. 🙏💪💙
I'm 53 years old, and I work part-time as a bike courier and part-time as an interpreter. I've been using the bicycle as my main mean of transportation since 2011 and I feel great! I bike at my top capacity at least twice a day and when doctors check my heart, they say your heart sounds great! My kids say when I'm your age, I want to be like you dad! I've been a sportsperson since I was a kid and I can say for sure, doing sports pays off!
@@salreo8086 No, its not. There are too many variables that can influence your health. You could be the fittest person there is and still cop cancer due to environmental and/or genetic factors. So really, it is pointless and naive to think just because you eat well and do regular exercise, that you will avoid such things.
I'm am elite amateur cyclist. I do intervals because I find them very ,very satisfactory and I really enjoy them.i always did. So,for some of us they don't suck.this athletic pain is a way to feel alive
There is also that speed factor involved, especially for cyclists, which becomes 'self-motivating', and pleasurable to us, because we all want to go FASTER (like Remco just did in La Vuelta's time trial, averaging almost 56 KPH for 31 KM). Yes, I WELCOME that soreness after a ride, as I know that my muscles, the mitochondria within them, and my whole cardiovascular system will all be stronger for it, after rest and recovery.
@@michael-john4954 Unless you're into a little pain? jk. But some people can legit only be proud of themselves when they feel the soreness, because the pain is "proof" that they have given everything.
Lots of evidence to suggest that long level 2 training is very beneficial. I'm 63 and a cyclist in really good health. My cycling incorporates HIIT when I try to keep up with younger people. But, don't go hard too often or tiredness creeps in
Our cardiology teacher and also M.D. tought us that we should avoid intense training, which exceeds 80% of our MAX heartrate (simply 220- age). This is because the raised pressure in the vena cava stretches the right atrium and consequetally doesn't fill the right ventricle as efficiently, leading to low oxygenation of blood in the lungs. She told us that she had several autopsies with great athletes who trained on very high intensities (also bikers) and that their atrium was very loose, like a shoping bag. I'd love to hear your thoughts.
My thoughts are that 220 minus your age is pure nonsense. It was derived decadesago from a best fit taken from a dozen or so samples. I'm 57 and my MHR is 198 on a bike and 210 running (although i rarely push things that high these days)
@@graememorrison333 Your heartrate is sick. Congrats I would say, but your comment was not touching the issue OP was mentioning. It was about that you shouldn't go up that high with your heart rate.
I do 4 rounds of Muay Thai training, I'm 52 and my heart rate often gets to 168 in those rounds, sometimes 174. The rounds are usually 3 minutes & 3 minutes rest while someone else gets a round on the pads. It is SO MUCH FUN! By far the most fun way of doing high intensity training =) I do it every day & I'm super fit
Love that I found this channel. You explain things so clearly and seamlessly, and I feel like I can trust the information you're giving. Thank you so much
All THESE calamities that are going on around the world is going to lead to a Sunday law which will be the MARK of The BEAST, Those that keep God's seventh day sabbath will be persecuted and prohibited from buying and selling, Jesus is coming soon.
@@eugenijusdolgovas9278 except the heart isn't like a PC chip. it's antifragile and adapts assuming you aren't damaging it. not sure how easy it is to cause damage with hiit
@@eugenijusdolgovas9278 I guess, but I seriously doubt exercising this way will make a significant impact since cardio work in general helps with longevity. I'm assuming you're thinking of the average heartbeat count for an organism over its lifespan data?
87 YEARS OLD - I have never really exercised besides a lot of walking. My last living sibling died 17 years ago. The main difference between myself and my siblings is... Never had any children and very little stress or money worries. My wife is also in good health. She is 9 years younger than myself. Keep your stress at a minimum people. 🙏. Forgot to mention I have never had Alcohol or Coffee ever.
@@thedon9670 My friends & family always tell us. You guys are so happy together. Always doing things and traveling around the world. Trust me, we don't live like monks. That is why we do so much walking 🥳
I needed exercise equipment when I lived in a condo, since I bought a fixer upper with a large yard I've got plenty of exercise doing hours of yard work.
Great video I am watching this as I do my HIT workout. 12 min. with weights 15 lbs. many different moves with the weights, and them ab routine. I then do 50 crawling pushups followed by 50 pushups. I also do alternating 1 arm pushups 5-10. This gets my heart rate up to the MAX! I am there just now! Thanks for the reminders. Now at 70 years into life! With NO Medications.
I was a wildland firefighter for 12 years and of those 12 years I was a hotshot for 4. Our legs and cardiovascular fitness could mean the difference between life and death, and also, when we hiked anywhere--into a fire, out of a fire, back and forth on the fireline, we hiked fast, nearly at a jog. And we did this straight up hills---no hiking trail, often at high elevations and over miles and miles with a lot of weight on our backs. We trained to have anaerobic endurance. Now, I have had debates with people who say that is not possible, but I am here to tell you it is. When you run 10 miles and do it at 95% of max for an hour or hour and half or more. I did this in my 20's and early 30's. In my late 40's I had a bad accident and broke both my tib/fib badly. The first hospital completely screwed up my leg and I had to have 3 more surgeries to fix their mess. It was a duration of 2 years. I had been somewhat fit up until this break at age 46. So, at age 48 I went back to working out. I did a lot of elliptical, the kind with the heart rate measure. I am sure it's not super accurate, but it is probably fairly accurate. On the chart on machine, at my age then, I was supposed to be feeling it at 130 bpm, and be maxed at like 160. I did not have any laboring whatsoever at 130, not at 140, not at 150, or 160, around 170, I started breathing with some effort, 180, was a steady huffing and 190, I was breathing pretty good. But...I could get myself up to 200-205 and sustain it for a minute or so. This was consistent across all machines and different machines, like treadmills and stair-steppers. What I am saying is: Anaerobic fitness is a thing. If you run or ride a bike, try to be huffy and puffy as much as you can, so much, that between your ribs is sore the next day from breathing hard. Do that for 35-45 minutes 3 times a week, then do it for an hour to an hour and 10 minutes one day a week. It does not matter how you do it or what modality you use. Just breathe hard and your heart will be bomb proof, and it stays with you.
As a physician, a lifelong athlete, multi marathon runner, and for a brief time skiing, professional, I call BS on that heart rate. I have no doubt that you were extremely fit and to be admired for a great recovery and great motivation. That being said, I’ve talk to physiologist and I’m very clear that no one at 50 years old gets up to a 205+ heart rate. The only way that is possible is is if you were in ventricular tachycardia and about to die. Otherwise, good job.
@@shoutatthesky dont mean to impersonate the nerd emoji but that just aint physically possible while being healthy at the same time. something just aint right
I do brisk walking early in the mornings for 3 hours, 5 days a week, resting heart rate is in the low 40's. I used to run a lot but at 57 it is getting harder to do the long distance. Walking works perfectly, never felt better.
@@rosieramos9464 I am not sure about that, I didn't pay too much attention before. But I have been walking for years and the more I walk the better I feel. Very low BP, and HR.
@@rosieramos9464 how do you get heart rate so low? I exercise every day walking 12000 steps, jogging occasionally and my resting heart rate is 80-100, while walking 120-165. I'm perfectly healthy and fit.
@@oldschoolgaming2162 you are either very off or sick, because a near 100 bpm is crazy, you are probably at 50 bpm resting according to what you say you do
My _longevity_ protocol: - 40 mins slow cardio (Zone 2) 3 days/week other day for mitochondrial health - 40 mins resistance other 3 days days/week for muscle, strength & balance upkeep - 7th day: 20 mins Zone 2 as warmup before 20 mins of VO2 max sprints
That looks at lot like the protocol I get all my clients to follow for *well-rounded* *fitness.* I track total weekly time, and let them split it up as is most convenient for their schedule. So for you, that's about 2.5 hrs of low zone cardio + 0.30 hrs high zone cardio + 2 hrs strength training. I usually get my clients to do around 3.5 hrs of low zone cardio + 0.5 hours of high zone cardio + 2 hrs strength training + 2 hours mobility training.
I walk everyday and once I get my weight down and am in shape I will absolutely try this. I loved running back when I was in shape and can’t wait to get back to that
i tried to run before but i feel embarrassed being overweight. People legit stare at me. So i just walk fast and pretend I'm late to an appointment or something
@@kazuo398 I wouldn't worry about people staring at you. Also I think you are just self conscious about your weight if you are worried about that, but everyone is still gonna look at you anyways because you are running and they're not lol.
Just checked my V02 and it’s high! Turned 60 this year Was just strength training 3 days per week but my heart rate was still super high. So added a 30 minute walk after breakfast and 30 minutes after dinner on off gym days. Amazed at the improvement! It doesn’t have to be complicated. I just move fast when I walk. My dog is so happy too!
Go nearly as fast as you can for 2min 30secs or less if you can't keep up for that long then go back to low intensity to recover and make sure you wait till you catch your breath and heart rate is back to 100 or less then go again, this keeps you in the anaerobic system and also is lower stress on the heart then going again too soon.
Did you change your pace or anything or did you do 30 mins at the same speed each time? I realise you will probably have attempted your dash by now, but I would suggest doing some "faster" sessions - a higher speed for 20-30 mins, every now and again, then go even faster for 5-10 mins, before attempting the dash. The energy requirements are different, the pacing is different and if you were running, the striding would be different. So you need to build up to speed work. In the same way, I would not suggest that a sprinter goes from 100/200/400 to a long distance race in one go.
I have a pacemaker and ICD and have been shocked. I know have fear of making my heart work too hard. I do standing in place exercises and when I feel dizzy slow down. We all have to exercise at where we are at in life.
Exercising was a life regular event then at 18 I joined a health club and did this kind of training 3 times a week for 30 years. After back injuries and chronic pain I drastically reduced for 10 years. Felt lousy so now I swim 3 times a week for a steady 30 minutes. Feel much stronger w/o back pain. The training is great but at 66 I can't so swimming is my compromise. I'm 6' 2" at 190 lbs. Thanks!💖
Thank you for saying that. I’ve recently developed back pain and was considering swimming as an alternative to higher impact exercise . Glad to hear it’s working for you - I’ll definitely try it.
I used to do a lot of cardio and HITTs but stopped to strength train and gain mass. Glad I watched this cuz I've been sleeping on heart intensive workouts and will def reintroduce cardio back into my life
I LOVE doing a good HIIT workout. Sucks while it's happening, but you get used to it with practice, and there's nothing quite like that feeling when you get done.
You said it all! Im 70 started training again running it is amazing how strong and fast I have gotten in 8 months Do full body not too heavy weights 5x/week I can run 5 mi nonstop or 3 miles rather fast I want to do a fast 2 mile each week under 17 minutes I already have done it!
Our classroom in high school was at fourth floor and there wasn't an elevator. So sometimes when we are late we had to run all that way to the classroom, getting out of breath and feeling heart beating crazy fast. I felt like my overall fitness was a lot better after few months.
Approaching 50 years old, and I set myself of a goal of doing a sub 20 minute 5K Parkrun. I have to say interval training definitely played a crucial role in recently achieving that goal! It takes time for your body to adapt but the benefits are worth it.
That’s super impressive! I’m in high school and I have a similar goal in mind, but I’m a ways off. I’m proud of you for being able to get it done, that’s a massive accomplishment.
Last year I was diagnosed with same. Ejection fraction 20%. Meds & diet changes helped immensely. I walk my dog as well, not as much as I should. She a chihuahua 😂 good luck to your mom!!
I always feel better about myself, not only physically, but mentally and emotionally, when I've been exercising regularly than when I haven't been. Exercise is also a great way to socialize!
Must be nice. I'm just exhausted and feel like crap for a while afterward, possibly into the next day. I've been doing it regularly for 3-5 years (stepping up over time in a gradual and sustainable way), I've dropped well over 50kg since I started exercising (more in fat alone as I've added a lot of muscle mass), and it's still the worst part of every single day that I do it. The only time I really feel great is the rare time when I take a few days off. I bought a bike in April of this year and I've logged about 2200KM, I typically go for 2 hours (of moving time, plus a break) 2-3 times a week, aiming for no more than 20% zone 1/2, at least 25% zone 4/5 combined, and at least 10% in zone 5. Once I hit zone 3 I try to stay out of zone 1/2 until approaching my break or a scheduled slow-down (about 10 minutes of downhill returning home on my usual route, which is a nice cool down). A slurpee stop just before getting home helps with my mood a bit. Technically I'm rocking an ebike, but these days I use it so little it won't even take a charge when I get home, so I'm really just riding an extra heavy fat-tire steel framed mountain bike plus the weight of the battery and other components. And best of all, guaranteed zero socializing, I don't need more reasons to avoid it. Noise cancelling headphones that I can flip to transparency mode when I'm on the road and need to worry about cars, but otherwise at least I can zone out and listen to something interesting to pass the time.
When walking it is great to see friendly people. One has to be aware of their surroundings at all times of course, but yeah that is nice. I do a lot of personal training at home.
I turned 60 this year and am 60 lbs overweight from years of overeating anything and most everything, beer drinking (alot), and little exercise. When I looked in the mirror the other day I cried soooo hard. This gal then decided to look into and start IF and KETO and OMAD. Also some regular exercise most days. My advice to anyone out their would be please....please...watch WHAT and HOW much you eat and drink over the years. When your younger some wont pay much attention to it but over time it will all add up .
I work my body hard and I am well into the last third of my life. Many years ago I saw a quote, "I do what others won't do today, so that I can do what others can't do tomorrow". I am easily the oldest person in our HIIT classes and even the standard Les Mills cardio classes that our gym runs. HIIT got me there and keeps me there. I don't do endurance work because my cardiologist tells me that the endurance athletes are the ones who drop dead suddenly.
Yes, endurance and high intensity, that is a tricky matter. Everyone has to judge their own health very carefully before embarking on certain endurance and high intensity exercises. I only increase endurance in small steps. I could have easily done a whole hour on the treadmill today because it was fun. But I forced myself to only go 5 minutes longer than the previous day. I will get there in smaller steps and I think it will be safer.
So I suggest you get a better cardiologist. It’s really not that simple. If you want to understand this nuanced subject much better watch Medlife Crisis’ video called “Can you be so fit that you die early”. Doing endurance exercise per se is definitely not a bad thing and will not make you drop dead !
I'm 56 and one of the reasons to keep HIIT to once a week or less frequently is that recovery takes so long that it prevents me from keeping up with my exercise. When can ride my bike at low intensity, even as long as 3 hours, I can do it again the next day with no adverse effects. After a HIIT, it takes me over 2 days to fully recover, sometimes longer if the HIIT was during a long lower intensity workout.
I'm 39 and it takes me a while to recover fully from HIIT too. My heart rate stays elevated for a few days, but I've been like this since my 20s, so I guess it's just how I am.
I did HIIT training for 3 months and cut sugar out of my diet entirely to test out the results and I lost A LOT of weight from that I was also doing HIIT training everyday but not more than 5 minutes or so. It actually made a big difference.
Thanks for pointing out that "it's not the best idea to go from couch straight to High Intensity Interval training" because that's exactly what I was gonna do, even though I already had a feeling it's not a very good idea.
2 роки тому+25
On empty stomach every sunday I do 2,400 to 3,200 meters as a steady cardio as warmup (not really warmup), after 4 to 6 sprints of 20 secs with 40 secs rest (HIIT), then 2 sets of 100 meters of lunges. To finish I do 2 to 3 giant sets of: (One after the other) 30-20 pushups 12 chinups 12 dips 12 to 16 lateral raises with elelastic bands 20 to 30 biceps with elelastic bands 12 to 16 rear delts with elelastic bands 12 to 16 backrows with elelastic bands I'm done! It feels great then my protein shake and a lot of water. I'm 48 with the best shape and condition of my whole life.
I'm not trying to be all that BUT, I think you would see better muscle growth if you split your cardio to separate days from the resistance training. I would also split the resistance training into two separate days keeping like muscle groups in the same sessions. I'm just saying from experience. I was doing pretty much the same as you and while I felt great and was in great condition the muscle growth was lacking. I might be totally off base but if your growth is less than what you think it should be this could be it. I'm 57 and still out there killing it..PEACE!
I'm a professional couch potato with a VO2 Max of an 82 y.o. man who smoked for most of his life and it turns out that it made me severely depressed lol. I'll try to change that soon enough, exercise is key to mental health as well
Building on this topic, I've kinda taught myself a sort of breathing technique, basically cycling more oxygen right before lifting something heavy. It's let me do some pretty silly things, like lifting 100lbs of ultrasound gel when I only weighed ~145lbs myself. I'd love to know how these breathing techniques really work and how changing the way you breathe can make you more alert, stronger, or resistant to pain, or whatever else arts like yoga could teach.
This video came at the right time for me as I'm getting into changing my lifestyle to be healthier and losing some weight through bettering my diet and excersice. I lost 8 Kilos in 7 weeks I'm so proud 😭
Agree with HIIT ; I’m 67 : today I did the following HIIT workout- 1000 meters row on concept 2 row machine 1 min on Concept ski / Erg machine For 5 sets with 60 seconds rest - 6 sets of heavy sled push / pulls
I was just thinking of including more HIIT into my activity regime, now I have another good reason. I appreciate the informative video and the reference to that study you mentioned.
I'm 75, and last Sunday I completed my first marathon, placing first in my age group. Garmin reports my heart age as 34; it has recently been as low as 25. How do I do that? By following the science as you report in this video! Glad I ran across your channel, I'm sure you have some things to teach me to keep me going strong!
@@wolfrahmphosphoros5808 Sorry if I miscommunicated... Garmin Connected reports your VO2Max calculation, and with that, what they call your heart age. It's a relative thing I guess; I don't know the calculations behind it. That is the number I mentioned. My resting heart rate is 43, it varies a little over time.
What was your time in the marathon? I did 3 in my late 40s. Hated each one. Best time was 4 hr and 25min, I weighed too much 176# to get a sub 4 hr time.
I used to run, use an elliptical, and strength train, then I developed osteoarthritis in my knees, feet, and hands. Now I'm a couch potato at 48. I know that exercise is the most important thing I can do to help my symptoms, it's just hard to get over the initial pain. Thank you for this reminder of how important it is for more than just pain relief.
I have osteoarthritis in my ankles and knees and performing deep squats, taking collagen and knees over toes mobility helped alot. I still feel it but less.
I tried running jogging gym zumba.. finally settled with Yoga, though I started for physical well being but i realised it is working at much more deeper level.. elevating consciousness and perception of life
Just found this channel and I’m HOOKED. I am fascinated by how the immune system functions (I have Crohn’s disease, and am always looking to understand it better). Any chance you could do a video on auto immune disorders sometime in the future?
Hi Stephen i had ulcertarive colitis for a while. I included fish oil, multivatimin, probiotic, ZMA, D3 in my diet. I started eating healthy and did 24 hours fasting. Been 6 years and hadn't relapsed yet infact iam off medicine. I stopped my medicines graudally by decreasing the doses. Hope this helps.
@@charmingdevil84 Shhh. The pharma companies don't want you to know that. They WANT you on medications that you pay for instead of Life's natural medicine.
this will sound crazy but crohns can be effected by the thyroid.if you have any practitioner near you who does Nutrition Response Testing check it out and have an open mind. Might change your life.
@@charmingdevil84 please be careful here, while I’m glad you are in remission Crohn’s and UC are immune system disorders. While diet is important in managing symptoms and helping to lessen the pain and discomfort DURING a flare, but diet is not the REASON you’re in remission
@@lawdog369 an enlarged thyroid and/or thyroid cancer is more prevalent due to side effects FROM the Crohn’s disease, not the reason for. It’s an auto immune disorder that attacks the healthy tissues in my colon NOT the food in my colon.
My grandfather took me for hikes and fishing into his 80s. My father has never been in shape to enjoy those kinds of thing. I was into power lifting as a teen. I realized I'm my 20s being strong was nice but I couldn't climd mountains, if I wanted to be there for my kids doing physical activities I needed to change things up. So I got into more cardio and core exercise. These videos are very informative. Thank you for sharing.
If I’ve not been doing much in terms of fitness and I do some intervals I feel the benefits so fast only a few days after it’s pretty insane how good they actually are
im getting closer to 40 now and just started to get back into shape, its not as easy as when I was in my 20's but I I am seeking that longevity and just feeling better. I will work on adding this in weekly at least.
@@wickedcabinboy That is why I am doing it now and not when I get older. I have lost 54 lbs so far going slow for a year, just got a home gym and now stepping it up with the diet to speed it up a bit.
@@wickedcabinboy Yup, 20 year layoff from cycling/any real aerobic activity, and the 'base' part is no too bad, and coming back quickly, at the same age as you. I will admit that I do fear getting onto that big ring on the bike, and doing high intensity, 'zone 4/5' intervals, partly out of not knowing if my heart can handle them safely, and partly a worry of getting discouraged by not having the power to be able to do them correctly, or often enough.
As a low income person living in the mountains where there are no sidewalks in a semi medium crime area, I can safely say that the amount of physical labor I am required to do in order to sustain my life and children's often involves plenty of boughts of "high intensity intervals" in terms of daily life. Lol.
I seen horrible gore videos from Brazilian slums in the highlands like a guy walking and then shot in the head. So, i believe you it could be bad with crime. They don’t out this stuff on the American news. If they did the public might be more informed how dangerous it is with people just coming over the border unvetted from south america
Always fun to learn that what you do on a regular basis is recommended by my favorite YT channel 😂 HIIT at least once a week, and weight lifting 5 days a week, been doing it for over a year and can attest to being a lot healthier, both mentally and physically!😁
One disadvantage of HIIT is that it very quickly leads to fatigue buildup, which can be a problem if you exercise a lot (as in several hours a day). Then again, if you exercise that much, you very likely have strategies to mitigate that issue and a very decent VO2 Max already...
I used to go to orange theory 4-5 days a week. A few summers ago they did a 50 classes during the summer challenge. Due to vacations etc I ended up needing to go 3-4 days in a row before a rest day for weeks on end. By the end of the summer I was so drained and my very regular 28 day cycle got longer (33-34 days) with really light flow and spotting after exercise. That was summer 2019... Since then as I try to start ramping up intensity something just doesn't feel right. Swimming and resistance training have been the only things I've tried that I can do consistently without issue.
@@regalherbsman5938 Read up on ultra endurance training schedules, you'll be surprised. For me, it's around three hours on work days and usually around 5-6 hours of training on weekends - perfectly doable (though a lot of time, obviously) and safe if managed well. Most of it is quite low intensity, with some high intensity efforts to get the top end performance necessary and some easy weights to balance things out a bit. Then again, a 12h race day is considered short...
For endurance athletes, you will fully adapt to these after a 4-6 week block where you focus on these kinds of workouts, and the primary benefit will be buffering the byproducts of anaerobic energy production (most relevant for middle distances). If you look at the hard interval duration breakdown of elite endurance athletes the majority are medium-long intervals (3+ minutes up to 20 minutes). However, 80%+ of training is typically LISS.
Skateboarding is a great example of HIIT. A streak of hi popped flatground tricks or a couple of lines of mini-ramp transition tricks and your heart rate is already above 150 bpm. Push it a bit and you're easily in the VO2 max zone. And it's a lot of fun and certainly not as mundane as push-ups.
I couldn't agree with you more. I'm in my upper 50s and make a point of riding my longboard once a week for about two hours (~15 miles). The pushing, then coasting, makes for a nice HIIT workout. Never been fitter or thinner in my life. I also swim 90 laps one day a week and use dumbbells and gymnastic rings one day a week for resistance training and never get bored with my routine.
Great content. Nice to hear from someone who knows what Im getting out of 3-4 times per week of high-intensity training. Im 74 and very briskly walk up a hill of about 45 degrees for about 350 paces. Im out of breath at the top but walk back down. Ultimately ,Im trying to lower stress related high blood pressure.
Well, when growing up in Europe, daily walking, especially after dinner was so common we would have missed it if not participating in it. I see people in this country too that are older and still out there walking every day. There is no doubt exercising is the key to a long healthy life. It makes everything better.
I'm a powerlifter, and the percentage of our 1 rep max really depends on how many reps per sets that we do. 80 to 90 sounds right if your generalizing it and assuming you your only doing low rep sets, or referring to a 6 rep max if your doing sets of 6 or 10 rep max if your doing sets of 10 etc. But 60-70% is a good range for muscle building since that phase includes high rep sets (sets of 6-12), but to prepare the body for a 1 rep max, you would do low rep sets (anything less than 4 or 5, depending on the exercise) at 80-90%. I use a difficulty scale or 1-10, basically meaning how many reps I could still possibly do. Usually working at 6-8 meaning I could do 2-4 more if I was going to failure. Usually that's the best range to build strength and muscle at the same time. Building muscle is better for long term strength, whereas heavier weights are better for short term strength results because it's only training the nervous system essentially. But regardless of the rep range, you should be working fairly close to failure. Working too close to failure increases risk of injury, but too far from failure and you won't be making as much progress as you could. Which is why no matter how many reps per set I'm doing, I never leave more than 5 reps in the tank, unless I'm taken a break from lifting and need to get my body back into the habit of exercising again. When you're out of shape, and/or the body isn't used to whatever exercise it's doing, just the exercise alone is enough to stress the body, it doesn't have to be super intense. Which is why a lot of people give up of exercise programs when the first start, because they generally do way too much at the beginning than they need to, and it's so hard that no one would enjoy it. Buy as the body adapts to the exercise, the intensity and/or weight needs to increase.
Started doing Tabata(HIIT) almost a month ago 3x a week and I love it. I've never sweat so much in my life and just being able to complete it makes me feel like a badass. Haha. Plus it's done wonders for my mental health and confidence.
Thank you for this video. At age 68 I've been starting to do more walking. Hoping I can lose the weight. But finding I'm more out of breath than the time I can keep walking. I do short walks every other day which helps but I just have build more breathing exercises
Good for you. Try not to focus on only one benefit or one activity, that way you can switch from one to another, to another. If you are very unused to exercise, it may take a while for your body to adjust, and meantimes you need to look after yourself both physically and emotionally. There can be many ways for you to make progress, and as you find what works for you, you can encourage yourself to go further. Look into intermittent fasting, which can be a good way of beginning to tackle weight issues gradually. Gentle bodyweight exercises can help rebuild strength without going to a gymn - for instance inclined push-ups, starting at whatever angle you can manage. And there need be no hurry, progress may be tiny at first. I recently encouraged an 80 year old who is recovering from a bout of illness, just to make sure he stood up from his chair regularly to regain some of the strength in his legs, and he felt the benefit within a week. Now he's back to walking outside again. Good luck with your journey.
Hi Dee! I work with seniors a lot and often use Dr Ekberg's videos to help with best breathing exercises and "habits"... Here's a link to UA-cam search that will list his specific videos on breathing. Dr Ekberg is an EXCELLENT educator and does a fantastic job. ua-cam.com/users/results?search_query=dr+sten+ekberg+breathing+exercises+
@@aesopstortoise thank so much for the encouragement. It was needed. I have a group of ladies on Sunday we walk and they accommodate me by telling me to rest when I'm out of breath.
Thank you, Jonathan. for this super duper video about the heart and its functioning, it is appreciated. And., yes, as you get older, your vitality or desire to exercise decreases, hence the importance of keeping up with physical fitness according to your age and health to live longer and healthy with good nutrition. Awesome video about an awesome organ: the heart! 👍🙌
Hello I’m going to try and get back into some type of exercise. I had worked out when I was younger and also did a lot of mountain biking. I’m 63 now and had a stroke at age 49. Made good recovery. Also on blood thinner. You gave good content in all your videos
As a marathoner turned lifter and finding my way back into marathons again as now a bigger more muscular guy, these VO2 Max sessions are a staple in training! And VO2 Max isn't as intense as you'd think - they are tough - but finding that point where you're doing intense enough work and not overdoing it is tough!
I went from heavy lifting to 20+ milers gradually increasing speed but you don't push to max but steady speed.Nevertheless I got damaged from running pursuing bike & calisthenics with lots of HIT vastly reduced my exercise times over 3+hr runs.
Hey Jonathan, I'd like your answer on cardiac arrest/ deaths (heart related) happen when people (athletes, Fitness Models, actor's) perform HIIT or other pumping exercises. How to prevent such problems? How to draw that line of not overdoing, but to get maximum benefits from them? Also would love a video from you detailing these aspects in details. Cheers from India!
I think in a lot of these cases, these athletes may have an undiagnosed medical condition called hypertrophic obstructive cardiomyopathy (HOCM). In this condition there is a problem with the heart where it hypertrophies, or grows, to the point where it’s actually obstructing the outlet to feed the rest of the body with blood. These are the cases where you would see a young person playing basketball and then collapse essentially “dead” and this is the reason why a lot of schools are requiring AED machines in gyms and why some sports programs require students to complete a cardiac echo to screen for this. If you do not have a heart condition, it would be very rare for you to induce cardiac arrest from just intense exercise alone.
I did interval training for around a month along with weight lifting and at the start I was doing 6min run/jog, 1 min walking. I could barely do 4-5 sets, then toward the end of the month I could do 6 sets easily and even full sprint on the last 2 sets. I could feel the efficiency of my heart and muscles, it felt incredible.
I've always sprinted at the end of every run whether 1 mile or 10 and told people it was to stress my heart. Lacks the interval part but sounds like it's still a decent idea.
To anyone who is motivated to exercise after watching this video, I wish you all the best! I'll try to incorporate HIIT in my usual workout routine, and update in a few weeks (if I remember 💀) Edit : So, I've integrated HIIT into my workout schedule for about 7 weeks now. I did HIIT once a week on my rest days, and tracked my resting heartbeat and my heartbeat after an intense HIIT workout. For the first 4 weeks, I did 30sec Intense Cardio followed by 30s rest, and repeated it 4 times. The next 3 weeks I changed it to 1min Intense cardio and 1min rest for 3 reps. My results are interesting. My resting heartbeat went from 72bpm at the first week, to 63bpm at the 7th week. My max heart beat went from 134bpm in the first week, to 143bpm in the seventh week. Now I don't know how accurate these measurements are tbh. I actually counted the beats manually, by placing my fingers on my left wrist, and for the last two weeks, I used my phone's camera and a heartbeat tracker app. Other than that, the only other thing I noticed is that my breathing has gotten quieter(?). Like I can barely feel myself breathing, and I don't have any difficulty breathing. I haven't taken note of any other changes, so this is all I have to present. I don't know how useful this was to anyone, but I hope it was interesting. Edit (15 July 2023) : I am going to disappoint y'all by saying that I haven't done HIIT in many weeks. I've only done it for 7-8 weeks, and got lazy. Sorry y'all.
great video. I am 72, gym 3 times a week and push it to the absolute limit for 40 minutes. I have my own patented technique which involves using 10 or so weight machines to failure once, then immediately drop set down to almost nothing 5kg at a time, then move to a different machine targeting different muscles. It means that I am working to failure all the time. My calculated physical age has dropped by 8 years in 6 months and I feel that my body shape has improved. another year at the same rate of progress should make me immortal😀
Really appreciate these videos! I’ve been doing weight training for over 8 years now and would do moderate cardio but I’m gonna start adding in a day or two or more intense cardio. Let’s do it 💪🏻
As someone who's been running competitively for 3 years now I seriously enjoy the interval part of my training. When I started it was definitely some of the worst pain I've gone through. But now after doing it for so long I've seen and felt the outstanding benefits. With a resting heart rate of around 52 BPM and highest heart rate of 217 BPM it's all been worth it!
23kmh sprints on the treadmill for about 10secs while the treadmill accelerates from 0, so effectively about 43 secs of running. HR at about 180-183, 34 this year. This is on top of my other exercises for the sesh, including 10-15mins easy cardio at 7.5kmh, bench press + inclined, single arm cable rows at 45 degrees, triceps, face pulls, single leg hop with hexbar, some hamstring stuff. only bench and single leg hops are multiple sets, rest are just a single set.
2 mile run, end with 5 sets of 100m sprints. You get a solid warm up and steady state cardio and in the end finish with hypertrophic Vo2 max training. Best of both worlds, You're welcome!
I'm 29 and I am a delivery guy in bike, work 6 days a week and push myself pretty hard also I do some workout for my upper body 3/4 times a week. Heart rate 45-50 when idle....insane.
For a dozen years or so, I walked every morning in a part of town with steep hills. For about the last 3 years, when I walk up hill I have had to slow down or I would get dizzy. My cardiologist diagnosed bradycardia, slow heart rate. He said I needed a pace maker, but the problem would have to get worse before medicare would pay for it. A few months ago I watched this video but thought nothing about it until recently. About 3 months ago I bought a bicycle and have been doing intervals, where I go as hard as I can up hill from 30 seconds to a minute, depending on the hill. I can now walk up hill without problems. I have no idea how much my heart output has improved, but it is enough. I am almost 80 years old so I doubt any sane cardiologist would suggest my routine for fear of causing a heart attack. Thank you for improving my life.
That’s awesome
Amazing! Good luck!
If I had access to a steep hill, I’d get a heavy wheelbarrow and put heavy stuff in it and carry that wheelbarrow uphill, strongman style. Maybe less weight than them, but same idea
I'll have to get creative... No hills where I live. 😂 I could could try stairs?!
Go for you staying away from quick fixes "others" like to offer.
Wow 👏👏
Resistance training, steady state low intensity cardio, high intensity interval training, mobility. All of them are important.
Agreed!
What are the benefits of liss that you cant get from resistance or hiit training?
@@jacobsvetich8735 stamina and endurance. and yes, in a much more different way than resistance and hiit
@@jacobsvetich8735 strength and muscle
Obviously. He didn’t say the ones you listed weren’t beneficial.
I have been working out for over 40 years, doing HIIT cardio and strength training. I recently turned 62 and am in the best health and shape of my life. Health is everything
Do you want a medal
@@gummyerin that's quite the internet response.
nice to hear that actually :D watched some videos where people said life goes downwards from your thirties on, but i feel better as a 35 yr old, than as a 20 year old
@@gummyerin either you are a edgy teenager or an unhealthy grandpa
nothing in between
@@dumsaint or a trophy , maybe a certificate then. ?
As a firefighter paramedic for 28 years I can say unequivocally that the OVERWHELMING majority of hospital transports are due to years of sedentary lifestyle and poor nutrition. The comorbidities of lack of movement and poor eating habits are myriad and devestating. Excepting those disease processes and genetic factors that cause issues, most “illnesses” are absolutely preventable. Muscle wasting, decline in cardiorespiratory function, flexibility, bone health, etc., are all preventable. And there is NO excuse (except as noted above ) for not moving. That said, I became a professional firefighter at 38. 28 years later, I am 3 months out from transitioning from the fire service to the nursing profession. I have been a practitioner of physical training since I was 14. That makes all of it possible. Move, move, move. Thankd for the vids you gys do a great job.
Totally agree! I work in physical therapy and 99.99% of my geriatric patients need therapy b/c they don't move (except maybe to walk a few feet to the bathroom) and their diet is horrendous. And they wonder why they are so weak they can't even get up from a chair or scoot up in bed. Some will put in the work, but most will not. They just take more pills, which cause more problems. I absolutely can not understand why anyone would not want o be the strongest, fittest, healthiest they can be. Exercise should be a celebration of what you can do. Look how strong I am! Look how amazing I am! If someone looks at exercise as a chore, they really need to alter their mindset.
YES! That's half of why I'm fighting for more bike and pedestrian infrastructure. Time we reduced dependence on the car--gas or electric--and made the choice of daily active mobility a no-brainer for everyone, rich and poor, young and old, sober and drunk :)
@@fugue137it's great that you are fighting to improve these infrastructures. Sadly, I don't think people who don't exercise are suddenly going to decide to be active just because extra bike lanes became available.
Neil Postman predicted this outcome a long time ago. When will society mature past its adolescents stage? When will they be able to listen to critics critically with ears of understanding, instead of defensiveness?
@@FirstnameLastname-nz2dq It turns out that there are a lot of people who, for various different reasons, prefer to bike when it's safe and convenient, and not otherwise. We can see this: look at rates of biking vs rates of diseases of inactivity in the countries with good infrastructure! The process has always begun not with a cattleprod, but by offering safe+convenient biking as an option. If you jumpstart the process just a little bit, there are many reinforcing feedbacks that slowly but surely improve the situation. It's all about giving as many people as possible the choice.
It's insane how amazing keeping fit is for every aspect of our health yet remains one of the hardest things to stay motivated to do, especially while depressed.
Agree 100 percent. Stay strong man. I’m going through a little bit of a difficult time myself mentally
keep your head up; it helps with deression to an extent just to keep you motivated somewhat!
Try changing your diet as well.. a balance of the five tastes in a 24 hour period, eat only three meals at set times and also, probably most importantly balance alkiline and acidic foods in every meal. If you are looking for a way to break old habits and focus on new positive behavior try psychedelics :)✌
@@jamescgardner1269 I highly agree with your comment. I had my first Acid trip, ego death. It was the most amazing 8 hours of my life, it gave me a completely new view on life/ lifted the vail on what we call existence. That was 3 months ago. I don't need to do it again. Also changed my diet to very simple but satisfying meals cutting out 95% of processed foods. Gym 6 days a week. I feel amazing. I've learned to be an observer of my thoughts, not needing to react to negative emotion. (To explain the trip, I was everything and anything at the same time living thousands of lives while time did not exist) lol then after 8 hours it locked me out back to reality.
I respectfully disagree in that motivation has little to do with it. Sticking to an exercise routine takes dedication, not motivation. Starting is the easy part. It is a person's commitment to following through with behaviors and actions that will lead to the accomplishment of a goal. That is known as dedication. Not motivation.
Eat healthy, drink green tea, exercise, take vitamin tabs and sleep well.
That's what I've done and just celebrated my 90th birthday lately 😊
Wow congrats!
Lol some of these comments are full of cap and people eat it right up
@@johnwick49734 The name itself is a clear indication of LARPing
I hope faith in God is part of the mix too! :)
@@johnwick49734 lmfao it's so obvious too
I can summarize the video:
1 - HIIT is gold standard for building aerobic fitness and heart capacity
2 - heart capacity and lung capacity can double in a fit person and it correlates with longevity so watch out
3 - 15m once a week for HIIT can be enough
4 - build up to it gradually to avoid breaking things (or fainting, as I have)
5 - don't go crazy with it or try to be the 70 year old cyclist who found his magic routine.
Good summary, but it isn't quite true to the facts or the video. Although the presenter downplayed it, he does mention slow steady state work and since HIIT is only going to be occasional, the easier work will take the majority of the time. In elite endurance sports faster work is perhaps 20% of total work and even then it is not usually HIIT. Aerobic fitness involves the aerobic energy system and any basic book on heart rate exercise will tell you that as your heart rate gets faster you eventually pass from (mainly) aerobic work to (mainly) anaerobic work. So, the fastest heart rate is training the anaerobic system and not aerobic. Very high heart rate means the left ventricle cannot fill - there isn't time - so the video is not quite correct about heart rate and improved volume. Some work has to be done in the lower/slower heart rate, so that the left ventricle is stretched by the maximal amount of blood filling it. This is simple physiology. Making the left ventricle pump blood more forcefully is not the same as pumping more blood per stroke.
Your not gonna burn a lot calories doing stupid hit.
thank you
@@collectorenthusiastic427 exercise is not just about burning calories. Sound like you did not even watch the video and just went straight to the comment section, or you lack comprehension.
@@sepg5084 I think you Clearly lack comprehension if you think you need to do hiit 24/7.
Did 21 years military. Used to run up and down a small mountain almost daily. Great shape, noticed when I got into a fight the dude literally just tired out. Now I’m 69, fat out of shape, and on the slow return. Wish me luck.
Thank you for your service. I'm sad where the country has come to.. but I appreciate everyone who fights for it and our Constitution. I have 4 uncles who all were in the military, one who has passed. All of you are heroes in my eyes. Good luck on your journey to get back in shape!
Thank you for your service Sam. I have confidence in you!!
Sam, how's it going???
Slow and steady as you say. You'll love it.
Never to late to get back i shape, sir! You can do this🚴♂️🏃🏻♀️
Three years ago, in my early twenties, I was overweight and my fitness level was a solid zero. Now, I work out regularly, run, go for walks and hikes. The human body is an incredible thing. The more you test it, the more you strengthen it, the more you look after it, the better it will serve you. Simple as that. As many of the other comments have pointed out, health truly is everything.
Yep i find it funny that a lot of people treat things like their car better than they treat their health lmao
I'm twenties now and I'm overweight. Currently I'm trying to make jogging as my habit since it's quite expensive to go to a gym here. It's been couple months anyway and I feel better. Hope I can reduce my body weight like you did.
@@dante_felix its really easier than it seems
just make sure calories burned > calories consumed and youre golden
(exercising increases muscles, cardiovascular efficiency, huge improvement in overall health and more BUT NOT NECCESSARILY fat loss)
@@dante_felix May your health journey be as fun and rewarding as mine was! I only started going to the gym in the last year, so I can definitely vouch that training outdoors works. You just have to stick to it, and the best way to do that is to make it as fun for yourself as you can (at least, that's what worked for me). I'm lucky enough to have a forest pretty close, so I just started taking walking the trails there, progressing into jogging and then taking runs. That, and you have to believe in yourself and be patient. Nobody gets overweight overnight, and neither do they get fit (it is kinda easier to put on weight than to lose it, unfortunately). But the good news is that once you start getting some healthy habits into place, it gets easier and easier to add more. Take care, and try to enjoy the process!
THe old saying, 'WHAT YOU DONT USE, YOU LOOSE! I UNDERSTAND THAT EVERY TIME I LOOK IN MY PANTS!
70 year old guy here and been doing HIIT for 1.5 years. I try to do it 3 times a week, more than that is too hard on my old bones. It definitely works but the emotional benefit is almost unbelievably positive. I’ve found HIIT can be done on any aerobic machine at a typical gym or your in your basement or you can do the same thing just running around your neighborhood. The hardest part is dragging your ass out of your big fluffy chair.
Two times a week is enough if you really do it properly and all out. More HIIT likely leeds to overtraining and doesnt bring further improvements.
Great job young man!
You're doing more than me at 42 and you just motivated me! Thank You
@@fashiongal4595 Please try HIIT, I honestly cannot believe how my body and brain responded, for me it's like a miracle happened, I hope the same for you.
i worked out my heart within 5 reps of failure nurse gon see these gains in the ER 🦾
Any exercise is better than no exercise.
Agreed
Yeah up
You are an enlightened individual. Tell me how you came to this conclusion?
@jacob Try being a couch potato for 6 months. Note your mood , sleep and emotions and overall health. Then try minimum exercise for few months. You will realise a big difference between your quality of life.
The reason I view here is time. I do not have an unlimited life span. Me feelings and faith in the Dea Tecnología tell me something different. Time,time,time. What gives one the most in the least amount of time. These guys save me time. For every minute I watch here a get ten minutes of saved time back. Thus anything is not better than nothing. Time!
We are definitely living in the future and not even realizing it, in 2023 we can access detailed and beneficial, anatomical info with just a simple search on a 5 inch smartphone.
25 years ago you had to patronize a library or even a medical school library or attend a health science college course for several hours of your day.
Its facinating how fluid information is in 2023 on every academic, scientific or social level. Appreciate the times we life in.
the future is here and it might not be friendly.
I'm old enough to remember going to the university library and searching paper catalogues and journals. Access to information these days is awesome, but it's harder to find good quality information. When it was all paper based and relatively scarce, it was also more reliable. Even academic journals these days are a bit cluttered with rubbish IMHO.
Yes :D Like we're literally in the Age of Information and you can learn anything. Incredible tool we have so long as we don't become dependent on it. This is why free speech is so crucial to our species' progression! Imagine living in places that censor the internet and suppress information that can change your life.....
Yes, and 250 years ago, what we're just discovering now was tradition and common sense.
My grandfather is still very healthy for his age in large part due to his constant activity. He was a runner for over 20 years and still works today. He's almost 80 and still looks like he's in his 60s.
My boss is 71 and looks like dapper 50 year old due to his workout routine. Ultra marathon runner 6 pack etc
Goals
9:57 In my experience one of the easiest ways to do this is doing push ups. Set an easy goal. I had stopped going to the gym because i wasn't at home for 2 months and was out of shape so i started with 10 a day for 10 days. This i thought to myself "this is too easy" and started doing 15. 1 and a half months later i'm doing 60 everyday (4×15) and it doesn't cost a thing. It's literally 1 minute for each set out of your 24 hour day and you'll see benefits in like only 2 or 3 weeks. Push ups are one of the most overlooked exercises when taking into account their simplicity, versatility and benefits
For someone like me, push ups is very low intensity. I like to gain more strength and do a lot of strength training. The benefits there is that I can carry things which is too heavy for average people. I like how functional it is.
But also, strength training is completely different than callisthenics or bodybuilding style of training. You start with a warm up and then do low reps with gradual heavy weight. The movements needs to be explosive and little tension on the muscles as possible to avoid using type 1 muscle fiber and more on type 2 fiber.
@@KryptonKr @KryptonKr true I was speaking purely in the context put in the video of going from a couch potato to high intensity exercise. Push ups are a good way to start exercising and are a good daily habit. But yeah one would eventually have to move onto one of those three (or other alternative) training routines for higher intensity. I personally train for hypertrophy at the gym but i go for a more strenght training approch for my push ups as i try to make them explosive to eventually reach 100 a day which I think is a good bemchmark
@@thelusogerman3021 I honestly find it hard to exercise at home. I get motivation in the gym mostly. Also because they have heavy weights which I can’t afford to buy.
But yeah, you’re right. It’s actually healthy and you can prevent a lot of injuries if you’re still starting to exercise. Once you have a good foundation of strength and endurance is when you can really push yourself a lot more but not too much causing injuries
@@KryptonKr tbh this all started because a (kind of) friend of mine jokingly told me that if i couln't do 10 push ups a day for 10 days he'd steal 100€ from me lol. I took the challenge and eventually got hooked
@@thelusogerman3021 Yes! Exercise is actually quite addicting. That’s why I never stopped exercising at the gym. I can rest at least 2 weeks tops but never more than that because I can feel my body getting weaker.
Also the pump after a workout feels amazing and also sometimes the soreness as well.
Saved this to my “watch later” for those days I don’t feel like working out. Not labeled as a motivational video, per se, but highly motivating! Thank you guys for all you do!
73 years old and not feeling good about myself so I set a goal. Now I walk everyday and play golf 3 times a week, my Fit Bit records 30-35 miles per week. The walk path I take with my dog daily has a long hill at the end that really ups my heart rate for about 6 minutes, after watching this I feel I need to now increase the intervals. My routine , walk everyday, golf three times per week when possible, every other day 3 sets of 12 barbells, 2 sets of 12 curl bar, 2 sets of 12 inner curl bar light weight ( careful of rotator cuffs), extended planks ( alternate left arm right leg up ) , ab wheel 35 extentions , band excersie for thorasic mobility, 35 pushups and some yoga stretches. I feel that keeping my mucsles toned is important especially at my age. Over the past year ( 74 now) I have lost 35 lbs. , BMI 23.6. I was on a high dose of blood pressure meds, then reduced to a lower dose then 5mg the lowest and now 1/2 of that and will ask my doctor to go off at my next visit for my yearly physical. My resting heart rate is 54-56, BP varies mostly 115/70/ 65 . I do not eat fast foods, plenty of fresh veggies with olive oil, meat only once per week, chicken & fish and " very little sugar". I do drink green tea with raw honey daily. I am not a fanatic about food, I do enjoy some junk food once in a while. I have an advantage because I am retired but a few of these excersises can be done while watching TV or listening to music. My progress was slow but had no spikes. The best result is feeling good about your acomplishment after the work out. I guess you could say I took my goal to HEART. Thank You for the enlightening video.
wow! that is truly amazing and made my day
you need to stop not feeling good about yourself please because you are truly powerful! and its never too late for new changes and new beginnings as long as we stick with our goal. I wish you a blessed and happy life dear
Brilliant. Physionic has good videos too. ZOE has good video on protein myth by nutritional researcher. I don’t follow the second but that video was rare on YT - unbiased. PA beware of even wild fish/seafood now had micro plastics, pharma drug abd pesticide/fertilizer etc residue (incl remote ocean waters) as there’s no way to effectively remove them. All water and eco systems connected. Same chemicals found in all farm animals incl free run and organic. Feed more tainted and water used to grow grass etc is polluted.
I used to not exercise despite knowing how good it is for you. I listened to a podcast about how exercise improves memory which I definitely need as a medical student. I decided that I would start biking to school (which also saves me a $500/yr parking pass) and now I get 40 minutes of moderate exercise a day. It's not too intense because I bought an electric bike but I put decent effort into my ride home. Exercise can be frustrating at times but I actually enjoy my commute now and I have gotten quite a bit stronger.
You should interchange with a road or gravel bike starting at once a week. Muscles have this mechanism of adaptation which is a blessing and a curse. The reason you need to alternate. Try it midweek.
Single speeds are so fun
Keep going and stay safe.
@@ItsNotAllRainbows_and_Unicorns I don't have to use the electricity. I only use it when I want to. So no need to switch bikes when I can just turn it off.
@@carter5548 thats amazing! have you seen any memory changes tho? or did you forget about that xD
I recently changed my whole entire life. I started at the gym 5 days a week, doing high intensity strength training. I can't really do steady cardio as I also have hyperhidrosis. The high intensity strength training has changed my life. I have endurance and stamina to do everything I need to do in life without taking naps. I have better balance, and I can now do so much more in my every day life. My depression and anxiety have become quiet, with little to no problems from them anymore. I've gained weight (muscle) while having a leaner figure as the fat has melted off of my body. Please consider adding strength training to your life, and I'm sure your life will be greatly improved as well! This video also taught me a few of the last pieces of the puzzle to complete my new plan for my life, so thank you very much :)
Thanks for the inspiration, Tracey! My 60-yr od lard-ass needed it! I've made this 'transformation' several times in the past, but it sucks when you let life get the best of you and have to start all over. Back on the horse I go.
@@SandySez it is never too late to start making yourself healthier. The only time it is ever too late is when you have already passed away. I would wish you luck, but you don't need it. You can do this! I believe in you!
@@SandySez You can do it, your muscle memory will make it way easier to get back in shape
At 66, I started after a diagnosis of osteoporosis and prediabetes. What a difference! I am almost unstoppable!
@@aidenralston5477 I believe that! I made a few sissy-starts and it's like 'getting back on the bike'. But funny, yrs ago i went into my 1st REAL transformation (@ 50) started from a very bad place/Ground Zero (there was NO muscle memory baseline)! it was hilariously shocking how my muscles and coordinations would NOT follow my mental directives .. at all, LOL. I persevered and transformed myself into the healthiest, leanest, lowest BMI Id' ever been in in my entire life! from 60 extra pounds to the size, & physique of a gymnast.
I have a condition called POTS and increasing stroke volume is one of the ways to help improve symptoms. I went from practically bedridden, barely able to stand for longer than 5/10 minutes to now two years later 36 weeks pregnant and completely functional able to exercise and do regular daily tasks. It all started out with a stationary bike to increase my stroke volume. Now, I'm constantly looking for ways to improve my health and I'm so happy I stumbled upon this video. I will definitely be incorporating some HIIT into my weekly routine when I'm ready after my baby is born. Thank you!
I just stumbled upon your reply here. I have the same issue and am trying to learn. Can you provide more detail on your exact workout that worked for you?
Wow, that's amazing❣️🌻
@@kath2606 it's called chop pots protocol.
@@kath2606. www.dysautonomiainternational.org/pdf/CHOP_Modified_Dallas_POTS_Exercise_Program.pdf
As an older person with health issues, when I started HIIT, I did 10 secs with 50 secs rest at first. I worked up by 5 sec more work each week. Still struggle to do more than 30/30, but working on it. Dr says all of it helps though. Also steady state and weight training as a total routine.
Wow, that's an amazing approach! Keep it up!
Keep it up!!
alternatively don't inject yourself with experimental vaccines that cause clots and heart disease
ikncrease your intake of vitamin T ... Tacos, Tortas, Tamales, etc. look into the Hispanic paradox, and see what they eat
@@wetguavass hey calmátes con las torticas mi hermano, calbatros
Def be careful when you do hiit, especially if youre a starter. You can pass out if you go too hard. Definitely warm up first. Build up to it, go little by little. Do some days of short durations, them maybe do one day where you reach higher. Dont go hard once you feel you know your limitations, so youre not getting dizzy
Right. Better to do zone 2 first and build a aerobic base then do HIIT. HIIT is overrated I feel.
@@cwoza5 it the best for your cardio vascular health agree or not , fact
@@b11-x3o This
Everyone's max-effort looks different - progress and getting close to YOUR max is what's important.
@@b11-x3o citation needed
I started a HIIT program last year and every aspect of my life has improved, just missing the finance part but I’m working towards that this year. I was very obese and many people noticed and are motivated by my physical change, I am a newcomer to fitness and love it, definitely recommend it to anyone wanting to get started,
Congrats!
@@bcrnl9603 Thank you!
Man thats great. Love when people are supportive and become motivated when they see someone losing weight, not like the weirdos on internet thay try to convince youre better off fat. Congrats, im gonna reach that level someday
@@superplaylists1616 yeah it's very different, I didn't expect that but I also feel it myself when I walk in and see someone very obese. I try to be supportive as I can and I tell them after our session, I may not know everything you are going through but I was there kind of talk 🦜. I use to be 268, my stomach was touching the steering wheel and I had the seat reclined always, and then show them pictures to not give up, we all started somewhere and being consisten is key and they will see their fat melt away. 🙏💪💙
Nice buddy! Keep it up.
Summary:
1. HIIT once a week
2. 2-6 minute intervals
3. 4-6 sets
thanks lol
And the rest between the reps should be as long as the intervals.
tyvm
Lies again? Vigrx Plus USD SGD
Can you explain 2 and 3rd point. Do we need to do 3 to 6 rep of hiit?
I'm 53 years old, and I work part-time as a bike courier and part-time as an interpreter. I've been using the bicycle as my main mean of transportation since 2011 and I feel great! I bike at my top capacity at least twice a day and when doctors check my heart, they say your heart sounds great! My kids say when I'm your age, I want to be like you dad! I've been a sportsperson since I was a kid and I can say for sure, doing sports pays off!
❤bikes and you😊
Boss!!!
Regular exercise, healthy diet and being physically fit is the only true fountain of youth! Life comes at you hard and fast..be ready! 💪
very true that statement
I thought it was energy drinks and yards of slim jims
Preventing chronic stress is another big one
what does your healthy diet consist of?
@@salreo8086 No, its not. There are too many variables that can influence your health. You could be the fittest person there is and still cop cancer due to environmental and/or genetic factors. So really, it is pointless and naive to think just because you eat well and do regular exercise, that you will avoid such things.
I'm am elite amateur cyclist. I do intervals because I find them very ,very satisfactory and I really enjoy them.i always did.
So,for some of us they don't suck.this athletic pain is a way to feel alive
There is also that speed factor involved, especially for cyclists, which becomes 'self-motivating', and pleasurable to us, because we all want to go FASTER (like Remco just did in La Vuelta's time trial, averaging almost 56 KPH for 31 KM).
Yes, I WELCOME that soreness after a ride, as I know that my muscles, the mitochondria within them, and my whole cardiovascular system will all be stronger for it, after rest and recovery.
@@nofascistsonmywatch muscle soreness is not a necessarily good thing
@@michael-john4954 Recovery from muscle soreness is “the good thing”, though.
@@michael-john4954 Unless you're into a little pain? jk. But some people can legit only be proud of themselves when they feel the soreness, because the pain is "proof" that they have given everything.
Lots of evidence to suggest that long level 2 training is very beneficial. I'm 63 and a cyclist in really good health. My cycling incorporates HIIT when I try to keep up with younger people. But, don't go hard too often or tiredness creeps in
And up hills tempo pace is good interval training or just one km hard.
0:01 curls = longevity
Technically not a lie, having proper lean muscle mass is correlated with longevity
Our cardiology teacher and also M.D. tought us that we should avoid intense training, which exceeds 80% of our MAX heartrate (simply 220- age). This is because the raised pressure in the vena cava stretches the right atrium and consequetally doesn't fill the right ventricle as efficiently, leading to low oxygenation of blood in the lungs. She told us that she had several autopsies with great athletes who trained on very high intensities (also bikers) and that their atrium was very loose, like a shoping bag.
I'd love to hear your thoughts.
My thoughts are that 220 minus your age is pure nonsense. It was derived decadesago from a best fit taken from a dozen or so samples. I'm 57 and my MHR is 198 on a bike and 210 running (although i rarely push things that high these days)
@@graememorrison333 yep
@@graememorrison333 wow I've never gotten my heartrate that high
@@graememorrison333 I was gonna say; I'm 63, not 36.
@@graememorrison333 Your heartrate is sick. Congrats I would say, but your comment was not touching the issue OP was mentioning. It was about that you shouldn't go up that high with your heart rate.
I do 4 rounds of Muay Thai training, I'm 52 and my heart rate often gets to 168 in those rounds, sometimes 174. The rounds are usually 3 minutes & 3 minutes rest while someone else gets a round on the pads. It is SO MUCH FUN! By far the most fun way of doing high intensity training =) I do it every day & I'm super fit
İ do kick boxing and my heart rate reaches 189 bpm
@@fsay395 good for you
studying health among the dead
You do not do 4 rounds of mayo thai training
@@centagus8797 mayo?
Love that I found this channel. You explain things so clearly and seamlessly, and I feel like I can trust the information you're giving. Thank you so much
This is the biggest BS video I've ever seen on excercising. If You run Your heart at 90% or 100%, just like any pc chip - it will die faster.
All THESE calamities that are going on around the world is going to lead to a Sunday law which will be the MARK of The BEAST, Those that keep God's seventh day sabbath will be persecuted and prohibited from buying and selling, Jesus is coming soon.
@@eugenijusdolgovas9278 except the heart isn't like a PC chip. it's antifragile and adapts assuming you aren't damaging it. not sure how easy it is to cause damage with hiit
@@darkrai526 Human heart is getting damaged every second it pumps. There is no technology to make it work forever.
@@eugenijusdolgovas9278 I guess, but I seriously doubt exercising this way will make a significant impact since cardio work in general helps with longevity.
I'm assuming you're thinking of the average heartbeat count for an organism over its lifespan data?
87 YEARS OLD - I have never really exercised besides a lot of walking. My last living sibling died 17 years ago. The main difference between myself and my siblings is... Never had any children and very little stress or money worries. My wife is also in good health. She is 9 years younger than myself. Keep your stress at a minimum people. 🙏. Forgot to mention I have never had Alcohol or Coffee ever.
Wow, that's awesome. I am a coffee drinker. It's a comfort drink for me not an energy drink. 🙃
Might as well try some, can't have much longer left.
@@r.davies2702 🤣
live life like a monk and live forever, except you never really live.
@@thedon9670 My friends & family always tell us. You guys are so happy together. Always doing things and traveling around the world. Trust me, we don't live like monks. That is why we do so much walking 🥳
I needed exercise equipment when I lived in a condo, since I bought a fixer upper with a large yard I've got plenty of exercise doing hours of yard work.
Great video I am watching this as I do my HIT workout. 12 min. with weights 15 lbs. many different moves with the weights, and them ab routine. I then do 50 crawling pushups followed by 50 pushups. I also do alternating 1 arm pushups 5-10. This gets my heart rate up to the MAX! I am there just now! Thanks for the reminders. Now at 70 years into life! With NO Medications.
Movement is medicine 🙏
That's awesome, well done!
I was a wildland firefighter for 12 years and of those 12 years I was a hotshot for 4. Our legs and cardiovascular fitness could mean the difference between life and death, and also, when we hiked anywhere--into a fire, out of a fire, back and forth on the fireline, we hiked fast, nearly at a jog. And we did this straight up hills---no hiking trail, often at high elevations and over miles and miles with a lot of weight on our backs. We trained to have anaerobic endurance. Now, I have had debates with people who say that is not possible, but I am here to tell you it is. When you run 10 miles and do it at 95% of max for an hour or hour and half or more. I did this in my 20's and early 30's. In my late 40's I had a bad accident and broke both my tib/fib badly. The first hospital completely screwed up my leg and I had to have 3 more surgeries to fix their mess. It was a duration of 2 years. I had been somewhat fit up until this break at age 46. So, at age 48 I went back to working out. I did a lot of elliptical, the kind with the heart rate measure. I am sure it's not super accurate, but it is probably fairly accurate. On the chart on machine, at my age then, I was supposed to be feeling it at 130 bpm, and be maxed at like 160. I did not have any laboring whatsoever at 130, not at 140, not at 150, or 160, around 170, I started breathing with some effort, 180, was a steady huffing and 190, I was breathing pretty good. But...I could get myself up to 200-205 and sustain it for a minute or so. This was consistent across all machines and different machines, like treadmills and stair-steppers. What I am saying is: Anaerobic fitness is a thing. If you run or ride a bike, try to be huffy and puffy as much as you can, so much, that between your ribs is sore the next day from breathing hard. Do that for 35-45 minutes 3 times a week, then do it for an hour to an hour and 10 minutes one day a week. It does not matter how you do it or what modality you use. Just breathe hard and your heart will be bomb proof, and it stays with you.
Thank you so much for that comment ❤will follow that advice
As a physician, a lifelong athlete, multi marathon runner, and for a brief time skiing, professional, I call BS on that heart rate. I have no doubt that you were extremely fit and to be admired for a great recovery and great motivation. That being said, I’ve talk to physiologist and I’m very clear that no one at 50 years old gets up to a 205+ heart rate. The only way that is possible is is if you were in ventricular tachycardia and about to die. Otherwise, good job.
@@dwolfism I'm 44 and mine was up to 220 recently on a bike ride.
@@shoutatthesky dont mean to impersonate the nerd emoji but that just aint physically possible while being healthy at the same time. something just aint right
@@Cobleemillike House said… “either you suck at math, or you’re gonna die in two seconds [pauses for two seconds] you suck at math”
I do brisk walking early in the mornings for 3 hours, 5 days a week, resting heart rate is in the low 40's. I used to run a lot but at 57 it is getting harder to do the long distance. Walking works perfectly, never felt better.
did you obtain low heart rate because of the running earlier life or because of the walking later?
@@rosieramos9464 I am not sure about that, I didn't pay too much attention before. But I have been walking for years and the more I walk the better I feel. Very low BP, and HR.
@@rosieramos9464 how do you get heart rate so low? I exercise every day walking 12000 steps, jogging occasionally and my resting heart rate is 80-100, while walking 120-165. I'm perfectly healthy and fit.
you did feel better, when you were younger.
@@oldschoolgaming2162 you are either very off or sick, because a near 100 bpm is crazy, you are probably at 50 bpm resting according to what you say you do
Thank you. Made me take my health more seriously.
Great!
My _longevity_ protocol:
- 40 mins slow cardio (Zone 2) 3 days/week other day for mitochondrial health
- 40 mins resistance other 3 days days/week for muscle, strength & balance upkeep
- 7th day: 20 mins Zone 2 as warmup before 20 mins of VO2 max sprints
you are a v_i_r______g_i_n
Fast once a week
@@brantstock I would say: try to exercise fasted now and than to promote that NAD+ endogenously without BS like NMN.
And of course don't ignore the other 10 pillars of longevity (diet, sleep, stress, supplements, tests etc.)
That looks at lot like the protocol I get all my clients to follow for *well-rounded* *fitness.* I track total weekly time, and let them split it up as is most convenient for their schedule.
So for you, that's about 2.5 hrs of low zone cardio + 0.30 hrs high zone cardio + 2 hrs strength training. I usually get my clients to do around 3.5 hrs of low zone cardio + 0.5 hours of high zone cardio + 2 hrs strength training + 2 hours mobility training.
I walk everyday and once I get my weight down and am in shape I will absolutely try this. I loved running back when I was in shape and can’t wait to get back to that
Hiit on a bike is equally as good and less shock to the knees
@@alkoma4586 this. I prefer it as I have knee and back issues.
i tried to run before but i feel embarrassed being overweight. People legit stare at me. So i just walk fast and pretend I'm late to an appointment or something
@@kazuo398 I wouldn't worry about people staring at you. Also I think you are just self conscious about your weight if you are worried about that, but everyone is still gonna look at you anyways because you are running and they're not lol.
I live around many tacosauruses and none of them are runners, maybe if you try and be a Saladsaurus.
Just checked my V02 and it’s high! Turned 60 this year Was just strength training 3 days per week but my heart rate was still super high. So added a 30 minute walk after breakfast and 30 minutes after dinner on off gym days. Amazed at the improvement! It doesn’t have to be complicated. I just move fast when I walk. My dog is so happy too!
hiw did you just check your vo2
unless you had it done professionally its wrong
Jesus is king amen ✝️
After 4 months at 30 minutes a day on my elliptical I am sure glad to have found your channel. I will try the 2 minute dash tomorrow.
Thats a LONG Dash!
@@dporrasxtremeLS3 True That !!
People are going to think you're running from the police. 😂
Go nearly as fast as you can for 2min 30secs or less if you can't keep up for that long then go back to low intensity to recover and make sure you wait till you catch your breath and heart rate is back to 100 or less then go again, this keeps you in the anaerobic system and also is lower stress on the heart then going again too soon.
Did you change your pace or anything or did you do 30 mins at the same speed each time? I realise you will probably have attempted your dash by now, but I would suggest doing some "faster" sessions - a higher speed for 20-30 mins, every now and again, then go even faster for 5-10 mins, before attempting the dash. The energy requirements are different, the pacing is different and if you were running, the striding would be different. So you need to build up to speed work. In the same way, I would not suggest that a sprinter goes from 100/200/400 to a long distance race in one go.
I have AFIB and I'm always worried about how hard to work my heart. I just want to say that all this information was very helpful. Thank you so much.
Take Co Q 10 if you're worried about your heart!
I have afib myself and scared to even workout 😔
I have a pacemaker and ICD and have been shocked. I know have fear of making my heart work too hard. I do standing in place exercises and when I feel dizzy slow down. We all have to exercise at where we are at in life.
Exercising was a life regular event then at 18 I joined a health club and did this kind of training 3 times a week for 30 years. After back injuries and chronic pain I drastically reduced for 10 years. Felt lousy so now I swim 3 times a week for a steady 30 minutes. Feel much stronger w/o back pain. The training is great but at 66 I can't so swimming is my compromise. I'm 6' 2" at 190 lbs. Thanks!💖
[WAIT TIL YOU’RE IN LATE 70’S…CHALLENGES BECOME EVEN GREATER…ENJOY…IT IS ACTUALLY SEMI-FUN].
Thank you for saying that. I’ve recently developed back pain and was considering swimming as an alternative to higher impact exercise . Glad to hear it’s working for you - I’ll definitely try it.
Video start from 7:01
I used to do a lot of cardio and HITTs but stopped to strength train and gain mass. Glad I watched this cuz I've been sleeping on heart intensive workouts and will def reintroduce cardio back into my life
I LOVE doing a good HIIT workout. Sucks while it's happening, but you get used to it with practice, and there's nothing quite like that feeling when you get done.
You said it all! Im 70 started training again running it is amazing how strong and fast I have gotten in 8 months Do full body not too heavy weights 5x/week I can run 5 mi nonstop or 3 miles rather fast I want to do a fast 2 mile each week under 17 minutes I already have done it!
Our classroom in high school was at fourth floor and there wasn't an elevator. So sometimes when we are late we had to run all that way to the classroom, getting out of breath and feeling heart beating crazy fast. I felt like my overall fitness was a lot better after few months.
Approaching 50 years old, and I set myself of a goal of doing a sub 20 minute 5K Parkrun. I have to say interval training definitely played a crucial role in recently achieving that goal! It takes time for your body to adapt but the benefits are worth it.
That’s super impressive! I’m in high school and I have a similar goal in mind, but I’m a ways off. I’m proud of you for being able to get it done, that’s a massive accomplishment.
If you are over 50 years old and can run a 5K in under 20 minutes, you are at an elite level for distance running.
i'm under 50, pretty fit, I run 5k in 30 min. Could I do it in 20? Maybe if I really tried and if my life depended on it, but f that.
@@GT705 Im 46 and ran a 16:44 at West Beach parkrun 2 weeks ago.
Im 46 and did 16:44 at west beach parkrun. Ive only ran 75km total this year. Vegan for 22 years.
We just learned my mom has an ejection fraction of
Wishing your mom the best!
My mom had an ef of 32% in 2016, she is now at 39% with the right medication and little excercise
@@theanatomylab What does asymptomatic mean?
@@shashwatjha3537 no symptoms
Last year I was diagnosed with same. Ejection fraction 20%. Meds & diet changes helped immensely. I walk my dog as well, not as much as I should. She a chihuahua 😂 good luck to your mom!!
This just changed my life path.. speechless. I am in the low 10% of vo2max for my age and I have just now made it my mission to get in the top tier!
You got this!
How’s your progress?
I always feel better about myself, not only physically, but mentally and emotionally, when I've been exercising regularly than when I haven't been.
Exercise is also a great way to socialize!
well, depends on where you are doing it
Must be nice.
I'm just exhausted and feel like crap for a while afterward, possibly into the next day. I've been doing it regularly for 3-5 years (stepping up over time in a gradual and sustainable way), I've dropped well over 50kg since I started exercising (more in fat alone as I've added a lot of muscle mass), and it's still the worst part of every single day that I do it. The only time I really feel great is the rare time when I take a few days off.
I bought a bike in April of this year and I've logged about 2200KM, I typically go for 2 hours (of moving time, plus a break) 2-3 times a week, aiming for no more than 20% zone 1/2, at least 25% zone 4/5 combined, and at least 10% in zone 5. Once I hit zone 3 I try to stay out of zone 1/2 until approaching my break or a scheduled slow-down (about 10 minutes of downhill returning home on my usual route, which is a nice cool down). A slurpee stop just before getting home helps with my mood a bit.
Technically I'm rocking an ebike, but these days I use it so little it won't even take a charge when I get home, so I'm really just riding an extra heavy fat-tire steel framed mountain bike plus the weight of the battery and other components.
And best of all, guaranteed zero socializing, I don't need more reasons to avoid it. Noise cancelling headphones that I can flip to transparency mode when I'm on the road and need to worry about cars, but otherwise at least I can zone out and listen to something interesting to pass the time.
When walking it is great to see friendly people. One has to be aware of their surroundings at all times of course, but yeah that is nice. I do a lot of personal training at home.
I turned 60 this year and am 60 lbs overweight from years of overeating anything and most everything, beer drinking (alot), and little exercise. When I looked in the mirror the other day I cried soooo hard. This gal then decided to look into and start IF and KETO and OMAD. Also some regular exercise most days. My advice to anyone out their would be please....please...watch WHAT and HOW much you eat and drink over the years. When your younger some wont pay much attention to it but over time it will all add up .
I wish you success on your health journey!!
That is a great testimonial and is equally great advice. I enjoyed reading it. Stay healthy my friend.
I work my body hard and I am well into the last third of my life. Many years ago I saw a quote, "I do what others won't do today, so that I can do what others can't do tomorrow". I am easily the oldest person in our HIIT classes and even the standard Les Mills cardio classes that our gym runs. HIIT got me there and keeps me there. I don't do endurance work because my cardiologist tells me that the endurance athletes are the ones who drop dead suddenly.
Yes, endurance and high intensity, that is a tricky matter. Everyone has to judge their own health very carefully before embarking on certain endurance and high intensity exercises. I only increase endurance in small steps. I could have easily done a whole hour on the treadmill today because it was fun. But I forced myself to only go 5 minutes longer than the previous day. I will get there in smaller steps and I think it will be safer.
What is classed as endurance work please?
So I suggest you get a better cardiologist. It’s really not that simple. If you want to understand this nuanced subject much better watch Medlife Crisis’ video called “Can you be so fit that you die early”. Doing endurance exercise per se is definitely not a bad thing and will not make you drop dead !
@@marcdaniels9079 DR. Chris Rayner on YT has a great take on all sports injuries. Some of them take a strong stomach.
Literally me talking at 70.
I'm 56 and one of the reasons to keep HIIT to once a week or less frequently is that recovery takes so long that it prevents me from keeping up with my exercise. When can ride my bike at low intensity, even as long as 3 hours, I can do it again the next day with no adverse effects. After a HIIT, it takes me over 2 days to fully recover, sometimes longer if the HIIT was during a long lower intensity workout.
I'm 39 and it takes me a while to recover fully from HIIT too. My heart rate stays elevated for a few days, but I've been like this since my 20s, so I guess it's just how I am.
I did HIIT training for 3 months and cut sugar out of my diet entirely to test out the results and I lost A LOT of weight from that I was also doing HIIT training everyday but not more than 5 minutes or so.
It actually made a big difference.
Congrats! How much weight did you lose exactly? If you don’t mind sharing
@@irfaana.b.6707 if I remember correctly it was 40 kilos.
@@drinkyourtea What a legend.
@@irfaana.b.6707 thanks.
HOW DO HIIT ?
Thanks for pointing out that "it's not the best idea to go from couch straight to High Intensity Interval training" because that's exactly what I was gonna do, even though I already had a feeling it's not a very good idea.
On empty stomach every sunday I do 2,400 to 3,200 meters as a steady cardio as warmup (not really warmup), after 4 to 6 sprints of 20 secs with 40 secs rest (HIIT), then 2 sets of 100 meters of lunges. To finish I do 2 to 3 giant sets of: (One after the other)
30-20 pushups
12 chinups
12 dips
12 to 16 lateral raises with elelastic bands
20 to 30 biceps with elelastic bands
12 to 16 rear delts with elelastic bands
12 to 16 backrows with elelastic bands
I'm done! It feels great then my protein shake and a lot of water.
I'm 48 with the best shape and condition of my whole life.
I'm not trying to be all that BUT, I think you would see better muscle growth if you split your cardio to separate days from the resistance training. I would also split the resistance training into two separate days keeping like muscle groups in the same sessions. I'm just saying from experience. I was doing pretty much the same as you and while I felt great and was in great condition the muscle growth was lacking. I might be totally off base but if your growth is less than what you think it should be this could be it. I'm 57 and still out there killing it..PEACE!
I'm a professional couch potato with a VO2 Max of an 82 y.o. man who smoked for most of his life and it turns out that it made me severely depressed lol. I'll try to change that soon enough, exercise is key to mental health as well
Typ typ
Building on this topic, I've kinda taught myself a sort of breathing technique, basically cycling more oxygen right before lifting something heavy. It's let me do some pretty silly things, like lifting 100lbs of ultrasound gel when I only weighed ~145lbs myself. I'd love to know how these breathing techniques really work and how changing the way you breathe can make you more alert, stronger, or resistant to pain, or whatever else arts like yoga could teach.
As a doctor of many years I find this video very helpful and simple even to explain to my patience thanks a lot
This video came at the right time for me as I'm getting into changing my lifestyle to be healthier and losing some weight through bettering my diet and excersice. I lost 8 Kilos in 7 weeks I'm so proud 😭
What a fucking legend you are!!!! Remember to enjoy the process.
What a fucking legend you are!!!! Remember to enjoy the process.
@@ahmedwfgamer6772 thank you 😭 I was in the hospital twice this year and decided I'm too young for this and started making changes.
Agree with HIIT ; I’m 67 : today I did the following
HIIT workout-
1000 meters row on concept 2 row machine
1 min on Concept ski / Erg machine
For 5 sets with 60 seconds rest
- 6 sets of heavy sled push / pulls
Stealing this idea
I was just thinking of including more HIIT into my activity regime, now I have another good reason. I appreciate the informative video and the reference to that study you mentioned.
I'm 75, and last Sunday I completed my first marathon, placing first in my age group. Garmin reports my heart age as 34; it has recently been as low as 25. How do I do that? By following the science as you report in this video!
Glad I ran across your channel, I'm sure you have some things to teach me to keep me going strong!
congratulations, Sir. wow, is that even possible to have such a low resting heart-rate? regards.
@@wolfrahmphosphoros5808 Sorry if I miscommunicated... Garmin Connected reports your VO2Max calculation, and with that, what they call your heart age. It's a relative thing I guess; I don't know the calculations behind it. That is the number I mentioned.
My resting heart rate is 43, it varies a little over time.
@@johnnymiller6445 thank You, Sir. I misread, I thought your heart-rate was 34. 43 is still super-low. regards.
What was your time in the marathon? I did 3 in my late 40s. Hated each one. Best time was 4 hr and 25min, I weighed too much 176# to get a sub 4 hr time.
@@Redtopper02 5:17. Slow I know, but first in my age group.
I used to run, use an elliptical, and strength train, then I developed osteoarthritis in my knees, feet, and hands. Now I'm a couch potato at 48. I know that exercise is the most important thing I can do to help my symptoms, it's just hard to get over the initial pain. Thank you for this reminder of how important it is for more than just pain relief.
I have osteoarthritis in my ankles and knees and performing deep squats, taking collagen and knees over toes mobility helped alot. I still feel it but less.
@@Alexdad84 those sound like great tips/ideas for me to pursue. Thank you for sharing your experience.
I’ve heard sea moss can help with that too.
@@JumpingBean80 that's interesting! I'll check it out too. Thanks!
Recumbent bicycle.......
I tried running jogging gym zumba.. finally settled with Yoga, though I started for physical well being but i realised it is working at much more deeper level.. elevating consciousness and perception of life
Yoga is great!
Just found this channel and I’m HOOKED. I am fascinated by how the immune system functions (I have Crohn’s disease, and am always looking to understand it better). Any chance you could do a video on auto immune disorders sometime in the future?
Hi Stephen i had ulcertarive colitis for a while. I included fish oil, multivatimin, probiotic, ZMA, D3 in my diet. I started eating healthy and did 24 hours fasting. Been 6 years and hadn't relapsed yet infact iam off medicine. I stopped my medicines graudally by decreasing the doses. Hope this helps.
@@charmingdevil84 Shhh. The pharma companies don't want you to know that. They WANT you on medications that you pay for instead of Life's natural medicine.
this will sound crazy but crohns can be effected by the thyroid.if you have any practitioner near you who does Nutrition Response Testing check it out and have an open mind. Might change your life.
@@charmingdevil84 please be careful here, while I’m glad you are in remission Crohn’s and UC are immune system disorders. While diet is important in managing symptoms and helping to lessen the pain and discomfort DURING a flare, but diet is not the REASON you’re in remission
@@lawdog369 an enlarged thyroid and/or thyroid cancer is more prevalent due to side effects FROM the Crohn’s disease, not the reason for. It’s an auto immune disorder that attacks the healthy tissues in my colon NOT the food in my colon.
You are a phenomenal communicator... If we cloned you and put you in the class room, our young people would really learn and love it.
My grandfather took me for hikes and fishing into his 80s. My father has never been in shape to enjoy those kinds of thing. I was into power lifting as a teen. I realized I'm my 20s being strong was nice but I couldn't climd mountains, if I wanted to be there for my kids doing physical activities I needed to change things up. So I got into more cardio and core exercise. These videos are very informative. Thank you for sharing.
If I’ve not been doing much in terms of fitness and I do some intervals I feel the benefits so fast only a few days after it’s pretty insane how good they actually are
im getting closer to 40 now and just started to get back into shape, its not as easy as when I was in my 20's but I I am seeking that longevity and just feeling better. I will work on adding this in weekly at least.
@Jake reviews all - try doing at 67 years of age.
@@wickedcabinboy That is why I am doing it now and not when I get older. I have lost 54 lbs so far going slow for a year, just got a home gym and now stepping it up with the diet to speed it up a bit.
Try what? HIIT?
@@wickedcabinboy Yup, 20 year layoff from cycling/any real aerobic activity, and the 'base' part is no too bad, and coming back quickly, at the same age as you.
I will admit that I do fear getting onto that big ring on the bike, and doing high intensity, 'zone 4/5' intervals, partly out of not knowing if my heart can handle them safely, and partly a worry of getting discouraged by not having the power to be able to do them correctly, or often enough.
As a low income person living in the mountains where there are no sidewalks in a semi medium crime area, I can safely say that the amount of physical labor I am required to do in order to sustain my life and children's often involves plenty of boughts of "high intensity intervals" in terms of daily life. Lol.
Sounds like a lot of hiking and lifting kids lol.
That's sad that you live in the country and it's still a semi medium crime area ???
I seen horrible gore videos from Brazilian slums in the highlands like a guy walking and then shot in the head. So, i believe you it could be bad with crime. They don’t out this stuff on the American news. If they did the public might be more informed how dangerous it is with people just coming over the border unvetted from south america
This is the type of training that was assigned to me after I had a by-pass. What an awesome explanation. Great channel!
Always fun to learn that what you do on a regular basis is recommended by my favorite YT channel 😂 HIIT at least once a week, and weight lifting 5 days a week, been doing it for over a year and can attest to being a lot healthier, both mentally and physically!😁
One disadvantage of HIIT is that it very quickly leads to fatigue buildup, which can be a problem if you exercise a lot (as in several hours a day). Then again, if you exercise that much, you very likely have strategies to mitigate that issue and a very decent VO2 Max already...
If you’re exercising for several hours a day you’re doing it wrong
I used to go to orange theory 4-5 days a week. A few summers ago they did a 50 classes during the summer challenge. Due to vacations etc I ended up needing to go 3-4 days in a row before a rest day for weeks on end. By the end of the summer I was so drained and my very regular 28 day cycle got longer (33-34 days) with really light flow and spotting after exercise. That was summer 2019... Since then as I try to start ramping up intensity something just doesn't feel right. Swimming and resistance training have been the only things I've tried that I can do consistently without issue.
@@regalherbsman5938 I see you’ve never heard of hiking, backpacking, touring by bicycle.
@@regalherbsman5938 Lol. Here is how you do it, 1 hour of low intensity cardio, 1 hour of weights, 1 hour of Jiujitsu. Eat well sleep well.
@@regalherbsman5938 Read up on ultra endurance training schedules, you'll be surprised. For me, it's around three hours on work days and usually around 5-6 hours of training on weekends - perfectly doable (though a lot of time, obviously) and safe if managed well. Most of it is quite low intensity, with some high intensity efforts to get the top end performance necessary and some easy weights to balance things out a bit. Then again, a 12h race day is considered short...
70% longer chance of living when above average vs low cardiovascular health is more than enough reason for me too keep exercising!
For endurance athletes, you will fully adapt to these after a 4-6 week block where you focus on these kinds of workouts, and the primary benefit will be buffering the byproducts of anaerobic energy production (most relevant for middle distances). If you look at the hard interval duration breakdown of elite endurance athletes the majority are medium-long intervals (3+ minutes up to 20 minutes). However, 80%+ of training is typically LISS.
Skateboarding is a great example of HIIT. A streak of hi popped flatground tricks or a couple of lines of mini-ramp transition tricks and your heart rate is already above 150 bpm. Push it a bit and you're easily in the VO2 max zone. And it's a lot of fun and certainly not as mundane as push-ups.
I couldn't agree with you more. I'm in my upper 50s and make a point of riding my longboard once a week for about two hours (~15 miles). The pushing, then coasting, makes for a nice HIIT workout. Never been fitter or thinner in my life. I also swim 90 laps one day a week and use dumbbells and gymnastic rings one day a week for resistance training and never get bored with my routine.
Loved the video❤️.. glad to be someone who regularly exercises ☺️
Thank you!
Great content. Nice to hear from someone who knows what Im getting out of 3-4 times per week of high-intensity training. Im 74 and very briskly walk up a hill of about 45 degrees for about 350 paces. Im out of breath at the top but walk back down. Ultimately ,Im trying to lower stress related high blood pressure.
nice!
Well, when growing up in Europe, daily walking, especially after dinner was so common we would have missed it if not participating in it. I see people in this country too that are older and still out there walking every day. There is no doubt exercising is the key to a long healthy life. It makes everything better.
I'm a powerlifter, and the percentage of our 1 rep max really depends on how many reps per sets that we do. 80 to 90 sounds right if your generalizing it and assuming you your only doing low rep sets, or referring to a 6 rep max if your doing sets of 6 or 10 rep max if your doing sets of 10 etc. But 60-70% is a good range for muscle building since that phase includes high rep sets (sets of 6-12), but to prepare the body for a 1 rep max, you would do low rep sets (anything less than 4 or 5, depending on the exercise) at 80-90%. I use a difficulty scale or 1-10, basically meaning how many reps I could still possibly do. Usually working at 6-8 meaning I could do 2-4 more if I was going to failure. Usually that's the best range to build strength and muscle at the same time. Building muscle is better for long term strength, whereas heavier weights are better for short term strength results because it's only training the nervous system essentially. But regardless of the rep range, you should be working fairly close to failure. Working too close to failure increases risk of injury, but too far from failure and you won't be making as much progress as you could. Which is why no matter how many reps per set I'm doing, I never leave more than 5 reps in the tank, unless I'm taken a break from lifting and need to get my body back into the habit of exercising again. When you're out of shape, and/or the body isn't used to whatever exercise it's doing, just the exercise alone is enough to stress the body, it doesn't have to be super intense. Which is why a lot of people give up of exercise programs when the first start, because they generally do way too much at the beginning than they need to, and it's so hard that no one would enjoy it. Buy as the body adapts to the exercise, the intensity and/or weight needs to increase.
You should write a book.
bodybuilders have a far shorter life span though..
Started doing Tabata(HIIT) almost a month ago 3x a week and I love it. I've never sweat so much in my life and just being able to complete it makes me feel like a badass. Haha. Plus it's done wonders for my mental health and confidence.
I'll bet you look like a beautiful badass as well just admit it lol
Thank you for this video. At age 68 I've been starting to do more walking. Hoping I can lose the weight. But finding I'm more out of breath than the time I can keep walking. I do short walks every other day which helps but I just have build more breathing exercises
Good for you. Try not to focus on only one benefit or one activity, that way you can switch from one to another, to another. If you are very unused to exercise, it may take a while for your body to adjust, and meantimes you need to look after yourself both physically and emotionally. There can be many ways for you to make progress, and as you find what works for you, you can encourage yourself to go further. Look into intermittent fasting, which can be a good way of beginning to tackle weight issues gradually. Gentle bodyweight exercises can help rebuild strength without going to a gymn - for instance inclined push-ups, starting at whatever angle you can manage. And there need be no hurry, progress may be tiny at first. I recently encouraged an 80 year old who is recovering from a bout of illness, just to make sure he stood up from his chair regularly to regain some of the strength in his legs, and he felt the benefit within a week. Now he's back to walking outside again. Good luck with your journey.
Hi Dee! I work with seniors a lot and often use Dr Ekberg's videos to help with best breathing exercises and "habits"... Here's a link to UA-cam search that will list his specific videos on breathing. Dr Ekberg is an EXCELLENT educator and does a fantastic job.
ua-cam.com/users/results?search_query=dr+sten+ekberg+breathing+exercises+
@@aesopstortoise thank so much for the encouragement. It was needed. I have a group of ladies on Sunday we walk and they accommodate me by telling me to rest when I'm out of breath.
💪🏼😎👍🏼
@@Latoree33 good luck sir, hope you achieve your goals & you also motivated me to continue working on my best self so thank you for that. 👑👍
Thank you, Jonathan. for this super duper video about the heart and its functioning, it is appreciated. And., yes, as you get older, your vitality or desire to exercise decreases, hence the importance of keeping up with physical fitness according to your age and health to live longer and healthy with good nutrition. Awesome video about an awesome organ: the heart! 👍🙌
Hello I’m going to try and get back into some type of exercise. I had worked out when I was younger and also did a lot of mountain biking. I’m 63 now and had a stroke at age 49. Made good recovery. Also on blood thinner. You gave good content in all your videos
As a marathoner turned lifter and finding my way back into marathons again as now a bigger more muscular guy, these VO2 Max sessions are a staple in training! And VO2 Max isn't as intense as you'd think - they are tough - but finding that point where you're doing intense enough work and not overdoing it is tough!
I went from heavy lifting to 20+ milers gradually increasing speed but you don't push to max but steady speed.Nevertheless I got damaged from running pursuing bike & calisthenics with lots of HIT vastly reduced my exercise times over 3+hr runs.
Hey Jonathan, I'd like your answer on cardiac arrest/ deaths (heart related) happen when people (athletes, Fitness Models, actor's) perform HIIT or other pumping exercises.
How to prevent such problems?
How to draw that line of not overdoing, but to get maximum benefits from them?
Also would love a video from you detailing these aspects in details.
Cheers from India!
I think in a lot of these cases, these athletes may have an undiagnosed medical condition called hypertrophic obstructive cardiomyopathy (HOCM). In this condition there is a problem with the heart where it hypertrophies, or grows, to the point where it’s actually obstructing the outlet to feed the rest of the body with blood. These are the cases where you would see a young person playing basketball and then collapse essentially “dead” and this is the reason why a lot of schools are requiring AED machines in gyms and why some sports programs require students to complete a cardiac echo to screen for this.
If you do not have a heart condition, it would be very rare for you to induce cardiac arrest from just intense exercise alone.
They'd all got vaccinated. 😉
@@marisarogers5685 THIS!! (Or a myriad of other genetic cardiovascular conditions/diseases they did not even know they had).
I did interval training for around a month along with weight lifting and at the start I was doing 6min run/jog, 1 min walking. I could barely do 4-5 sets, then toward the end of the month I could do 6 sets easily and even full sprint on the last 2 sets. I could feel the efficiency of my heart and muscles, it felt incredible.
I've always sprinted at the end of every run whether 1 mile or 10 and told people it was to stress my heart. Lacks the interval part but sounds like it's still a decent idea.
jump right to 7:10 and save yourself some time
12:10 I used to have a resting heartrate of around 50-55 when I was an active bike messenger. I can attest to that statement.
I am still an active bike courier; 48 bpm
Mine was about 26 when I was a swimmer.
@@Rob_Sausage geez is that actually true? While awake? Insane. My lowest ever (probably) was 35 while I was asleep.
@@RonaiHenrik I was about 15 years old and very fit.
Having a low heart rate can cause circulation problems and increases embolism.
To anyone who is motivated to exercise after watching this video, I wish you all the best!
I'll try to incorporate HIIT in my usual workout routine, and update in a few weeks (if I remember 💀)
Edit : So, I've integrated HIIT into my workout schedule for about 7 weeks now. I did HIIT once a week on my rest days, and tracked my resting heartbeat and my heartbeat after an intense HIIT workout. For the first 4 weeks, I did 30sec Intense Cardio followed by 30s rest, and repeated it 4 times. The next 3 weeks I changed it to 1min Intense cardio and 1min rest for 3 reps.
My results are interesting. My resting heartbeat went from 72bpm at the first week, to 63bpm at the 7th week. My max heart beat went from 134bpm in the first week, to 143bpm in the seventh week. Now I don't know how accurate these measurements are tbh. I actually counted the beats manually, by placing my fingers on my left wrist, and for the last two weeks, I used my phone's camera and a heartbeat tracker app.
Other than that, the only other thing I noticed is that my breathing has gotten quieter(?). Like I can barely feel myself breathing, and I don't have any difficulty breathing. I haven't taken note of any other changes, so this is all I have to present. I don't know how useful this was to anyone, but I hope it was interesting.
Edit (15 July 2023) :
I am going to disappoint y'all by saying that I haven't done HIIT in many weeks. I've only done it for 7-8 weeks, and got lazy. Sorry y'all.
Don't forget 🙃
@@t0000137 ah thank you for reminding me, I did infact forget after week 1. I'll try again!
@@Mekhel ...
@@adhdksnzjsofic5307 damn, I really did forgot to update here, but I do have some updates. Thank you for reminding me
Update
great video. I am 72, gym 3 times a week and push it to the absolute limit for 40 minutes.
I have my own patented technique which involves using 10 or so weight machines to failure once, then immediately drop set down to almost nothing 5kg at a time, then move to a different machine targeting different muscles. It means that I am working to failure all the time.
My calculated physical age has dropped by 8 years in 6 months and I feel that my body shape has improved. another year at the same rate of progress should make me immortal😀
That’s Vo2 max test looked similar my stress test I take once a year. Thanks for all you Dr.’s do. Keep it up.
Really appreciate these videos! I’ve been doing weight training for over 8 years now and would do moderate cardio but I’m gonna start adding in a day or two or more intense cardio. Let’s do it 💪🏻
As someone who's been running competitively for 3 years now I seriously enjoy the interval part of my training. When I started it was definitely some of the worst pain I've gone through. But now after doing it for so long I've seen and felt the outstanding benefits. With a resting heart rate of around 52 BPM and highest heart rate of 217 BPM it's all been worth it!
So you're 3 years old?
23kmh sprints on the treadmill for about 10secs while the treadmill accelerates from 0, so effectively about 43 secs of running. HR at about 180-183, 34 this year.
This is on top of my other exercises for the sesh, including 10-15mins easy cardio at 7.5kmh, bench press + inclined, single arm cable rows at 45 degrees, triceps, face pulls, single leg hop with hexbar, some hamstring stuff. only bench and single leg hops are multiple sets, rest are just a single set.
2 mile run, end with 5 sets of 100m sprints. You get a solid warm up and steady state cardio and in the end finish with hypertrophic Vo2 max training. Best of both worlds, You're welcome!
🍔 you are so C@@l
How long recovery between those 100 meters?
@@ohhwoodnyalike2noe222 2 minutes
I've been doing HIIT my entire life and I had no idea what it was until recently.
I'm 29 and I am a delivery guy in bike, work 6 days a week and push myself pretty hard also I do some workout for my upper body 3/4 times a week. Heart rate 45-50 when idle....insane.
You have the PERFECT heart rate!
Pat yourself on the back some more lol
Nice man
Endurance cyclists look sickly. Intense exercise is the way.
Wow