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How to Improve Your VO2 Max | Dr. Peter Attia | The Tim Ferriss Show
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- Опубліковано 10 кві 2023
- Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
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You can find my interview with Dr. Peter Attia here: ua-cam.com/video/9l-_c8kcfR4/v-deo.html
by rest or.recover, do u mean complete stop?
Would mixing in a couple 3-5 min hard bursts every time you do cardio be effective or better to just do it once per week & stick with steady state per your example?
Why does stuff that will help me live longer make me feel like I’m dying 😂
It’s only 16 minutes per week
What doesn't kill you makes you stronger
If you were consistent it becomes a routine and it's not that bad
Zone 2 which is most of the training in no way should make you feel like you’re dying, only the Vo2max, which is probably what you’re referring to
Hormetic stressors 💪🏻
I did zone 2 for 6 weeks, 4 days a week and strength training. My resting heart rate down from 70 to 52. Breathing rate reduced from
28 to 20 in just 6 weeks. I will do this further for another 6 weeks before I jump into vo2 max cause I couldn’t do vo2 max like 4 mins and 4 mins break split when I tried at the beginning. So taking it slow. I encourage everyone to do zone 2 it’s the best ❤
By zone 2 you mean stay In heart rate zone 2? Do you track this with a watch?
@@antmanandthecod6073 yes I track with the watch, if you don’t have one follow Peter Attias method of finding out zone 2
Yes. They never tell you this. You need to ease slowly into the VO2 max training. Both in volume and in intensity.
The smart way to do this would be to start out at 1% of your total volume of aerobic training for a week. And each week add 1%.
4 x 4 is nothing special. You can do 1 x 4 or 2 x 4 or 3 x 4 or 4 x 4 or 5 x 4 or 6 x 4 or 7 x 4 or 8 x 4.
It’s much better to break it up and change it around a lot.
But again, easing into both the volume and the intensity incrementally.
Enjoy!
@@MarkMetternichPhotographyLLC Perfect! Will do thanks. Just by doing my zone 2 and strength training my vo2 max improved (watch) and it’s on upward trajectory to “Above average”, could be also due to the fact that I lost 8kgs in 2 months. I will start with my VO2 max after 100 days so that I don’t feel like dying post work out. Haha 😂
What does zone 2 mean?
Me eating snacks on couch with no intent of training-- “Hrm. Yea sounds about right.”
Thank you, I finally get it! And I now have a plan to improve it. Love it, ty, yes!
Do walking lunges for the HIIT!
Stuck at college during Covid. I said I’m gonna lunge a mile. I trained for about two months doing lunges every other day. Roughly 20 to 30 mins, sets of 100-150 reps so about 40-70 reps a leg. My heart rate would be jacked to 178/180 for a min of work and a full min of rest after. It would fall back down to 120/130 and I’d go again. Got my legs crazy strong.
Lunges are amazing. They are probably the move that always lets me know if I've been slacking on my training as nothing else gets me as sore after a hiatus as they do
I was gonna say, your legs must look bomb!
I am doing cardio training about one hour a month with about 50 minutes in Zone 2.
Perfect 🤓
This actually works. I’m a boxer and i started hitting the bag hard as I could for 3 minutes. Then 5. Now I can do it for 8 minutes straight
Id sleep u
What I noticed with my own experience is that my VO2Max would increase steadily when I incorporate 1-2 sprint in my daily 10k Run, and it would come down after my Sunday half-marathon+ long run.
I do HIIT resistance training(dumbbells/nautilus) and treadmill speed walking with about 10 % of that being jogging, and 10 % sprinting. ALL my training is at minimum, level 2 cardio. And I always hit peak BPM several times every session.
I basically never go below level 2, unless I'm warming up, or occasionally in between resistance training sets. I go to full exhaustion on all sets, using 15 second rest intervals. If I don't feel I can maintain that level of intensity. I stay home. However, I average 5 workouts per week, 1000+ active minutes per week, and a marathon/ultramarathon every 6 weeks. Both my RHR, and Vo2max are 53. Which is athletic/elite for my age of 66.
I think too many people rely on trainers, or others to develop an effective routine.
If we are honest with ourselves, we are the best judges of what needs to be done, and the effort needed to accomplish it.
If any senior citizen out there, can better my results. I'd like to know how they did it. I'm always looking for a better process. Thanks to this man, Huberman, Goggins, Cavaliere, Galpin, Willink, and others for sharing their knowledge, and inspiration.
If were honest with ourselves were the best judge... Exactly what i was thinking on my morning ride with zero technology... Just listen to your body... Well said old timer you put me to shame
i've been fit before. atm i just go to the gym and do 15 seconds hard then rest 45 seconds on a matrix s force. its great. feel like my vo2max would be going up. i'm feeling a lot more mobile just doing this. maybe benefit from strengthening the muscles around hips, knees lower core. either way not feeling like missing out by not doing steady state though i end up doing 4 by 4 minute rounds of stead state per workout. haven't tested my self doing any events. i run for the bus as i'm usually late and don't feel like its a struggle at all. often feel like i'm a lot faster than i thought i would be.
Should also talk about what someone's goal is for increasing their VO2 max. As a mostly 400m runner, I need both speed and some aerobic capability. Having a high VO2 max is nice, but I train for what my primary event is which would be different then a marathon runner. And just a quick trick to automatically increase your VO2 max rating, lose weight. As long as your peak oxygen intake stays the same, dividing by a lower weight means a higher #. My current rating is 4215mm/75kg = 55. If I lost 5kg, it would be 4215/70kg = 59. BTW I'm a 63 year old Master Athlete which is why my VO2 max is so high. I still am getting into better shape, my goal next year is to hit 60 as a rating.
What is your 400m time with this good data?
THIS IS THE KINDA TRAINING THAT LENDS ITS SELF TO BIKE RIDING EASILY BECAUSE MOST FO THE TIME YOU CAN KEEP YOUR MOVEMENTS UP REALLY GOOD BUT THEN EVERY SO OFTEN YOU CAN GO HAR AND PEDDLE AS HARD AS YOU CAN
One of my best vo2 max workouts is a 3x1 mile at 5k pace (5:30-5:40) and then 2-3 minutes of rest in between reps. Usually with 4x200m at 1500m pace before the mile reps.
I did the 4 times 4 and it works great for me. For me it is about 95% heard rate after 2-3 minutes in the first reps. In terms of breathing there comes the point we I constantly breath with maximum capacity, no lag, no rhythm, just full in full out seamless and fast. This is my VO2 max speed which I can maintain for 4-5 minutes. If I go harder I’m done in 30 seconds.
Perfectly sums it up in 30 seconds
This might work as a beginner but as you train a bit you will need more load on higher intensity workouts. Specially if have limited time. Zone 2 helps on builds and aerobic base on recovery days or days where you are focusing in other training.
Facts bro once you do a certain sport long enough those zone 2 is already built
I do 4 days of moderate cardio (idk if it's zone 2 specifically but I can hold a conversation while doing it, I'm sweating but I'm not struggling. Then 2 days a week I do max heart rate. I hit the heavy bag do burpees then I run sprints on the treadmill. I also life heavy things 5 days a week in long intervals.
So many scientists with a limited understanding of VO2 max…any swim coach will tell you that intervals much much shorter than 3 minutes are optimal for maximizing VO2 max because it leads to lower lactate production which allows your VO2 max to go high
He loves his little terms. Explain it so people can understand it.
This is perfect, thank you Tim. I was going to jot this down as notes from the 'Epic' full interview, but this short has done it for me 👍
Tried 3min intervals today. Harder than resistance training with minimal rest. Different kind of stress I need I guess. Though it’s not pleasant to do it at all😂
This is a great framework to follow, thanks for posting!
Fantastic summary of the most important factor to living longer in 60 seconds. Perfect
It’s a lot easier said then done ✅, finding that range you can maintain is extremely difficult to do properly… plus u can vary from day to day greatly
Norwegian 4x4 look it up ive been doing it 2 weeks now. Running 4 mins run 85-95% of your HR with 3 min rest in-between 👊
Very helpful. Thank you
This guy is brilliant 👏 I'm using this shit all for FREE !! I owe you dinner Doc.
It's not 80% of time, it's 80% of sessions. Otherwise, the 4x4 would mean you only did 64 mins of zone 2. Scaling up zone 2 to 15 hours a week doesn't mean you have to suddenly do 3 hours of 4x4 efforts
Good catch. sometimes people don’t realize these little things can be confusing to some
No, he meant time. The 4x4 is 4 sets of 8 min = 32 min. If it represents 20% of the time, then 80% is 128 min. Basically you can do 3 sessions of 45 min zone 2 cardio and one session 4x4 Hiit.
Then, what he meant by 3-8 min is if you double zone 2 time by doing 3 session of 90 min, you'll probably be able to do a 8x8 session.
@@Erwin_Fitwill you be my personal trainer?
@@aprilhassell1747 I'd love to be a coach one day 😁 I'm getting there but I still need to understand the complexity of individual programming.
I was gonna say this doesnt seem right. I mean if you are only training 5 hours a week, I think you need to spend a little more time on HIIT or VO2 max work. The 80 20 protocol works great for people training 25 hours a week, but for the average person you need to do excersise with more bang for your buck instead of just zone 2.
Zone 2 cardio as base (x3). Then 4-8minute intervals once a week
Hey Tim, great content as always. Quick question to the editor/about the editing. I love the editing and art style, particularly the subtitles. How do you create those subtitles?
Not sure what they are using here but as an editor of social media content I find the SubMachine plugin for Premier Pro easily worth it.
I do 3x8 intervals of 3 minutes (running up and down stairs) no zone 2 whatsoever. 2-3 times a week
How does strength training fit into cardio training? I know they are generally split up into different areas, but more often then not when I am lifting I find that my heart rate is in a high zone 2 - low zone 3. I’m curious if heart rate from lifting can be counted toward the “80 percent.”
Same here, especially on leg day 😆
I can only breathe thru my nose about 60%, due to a deviated septum. Should I breathe through my mouth instead while exercising?
Yeah for sure man, the key is to take deep belly full breaths. And in zone 2 heart rate, you should still be able to have full conversation or if you're alone, sing.
Appreciate the editing. Helped
You gotta honest with yourself and dig deep on this one....
3-8 minutes seems pretty long. Most other resources i see are 30-90 second intervals
Thank you
You improve more by doing low end exercises
Epo and being 130lbs is always the correct answer
Great ideas !
Does anyone know if Max intensity damages the glycocalyx?
So the bottom of the pyramid is zone 2 and the top is vo2 max but what is in the middle and what % is vo2 max? 10% vo2 max, 10% zone 3-5 and 80% zone 2?
You don't have to worry about training the other zones unless you have a specific use-case. For the purposes longevity, Zone 2 and Zone 5 are key. Everything else is supplementary. So, if your sole goal is longevity, then probably 80% of your cardio should be spent in Zone 2 and 20% training Zone 5 or VO2 Max. Make sense?
His pyramid analogy is misleading. He trying to say you need a zone 2 base, the wider the better, meaning the more time you spend at those activities the better. And your fitness depends on how high your VO2 max is and you achieve that through zone 5 training. When you think about it, these 2 activities are meant to achieve different things. Building mitochondria in zone 2, increasing VO2 max in zone 5.
The infographic is wrong. Don't look at the video and listen to what he says. He's talking about maximizing really the area of a triangle, and doong so by making the triangle taller and wider. You get more height (vertical dimension) is VO2max and width (horizontal dimension )is "Zone 2"
4x1500m 4r on the rower works well.
thanks doc ❤❤
what do the zones mean? percentage of your max heart rate?
Garmin watch (this is what I use) and probably other watches display heart rate zones based on your resting heart rate, maximum heart rate, & age
@@MarioCastiello Garmin Zone 2 feels wrong though, I think Garmin Zone 3 is the "real" Zone 2
@@noahmalchy2676same everywhere - I have the same issue with my Polar! Can only guess that it’s their way to keep it safe and avoid liabilities…
If you want to get your exact Zone 2, it's actually not as simple as % of max heart rate. You have to go get it tested at a fitness center that does this kind of analysis. If you want the quick and dirty way to tell if you're in Zone 2, it's when you're going hard enough that you can still speak and converse with someone, but it's a little bit difficult to do so.
Zone 2 is defined by lactate, yoy can approximate it by RTE and, according to Attia, the worst way to approximate it is by heart rate. Zone 5 is basically going all out, an effort you couldn't sustain for over 1min
Please interview Bryan Johnson from Blueprint.
From the given example, can anybody tell me how much time would you spend on zone 2 before you can do the VO2 max on one particular day of the week? This is with a road bike by the way.
basically sprinting
When does someone call Bull? Do Peter and his friends joke around and say, "let's come up with something out of the blue so complex and weird they think it's profound"? Cuz this is a head trip imitating life. Get me. Tim's Bread & Butter, and endless array of make-believe "salf-improvement". For the win.
It’s not complex and it’s incredibly standard physical fitness advice across many more people than just these guru types, who I agree, can be annoying.
My question is how to integrate lifting into that schedule? Is there a full weekly calendar?
(I understand stability is just about every day)
Sunday zone2 cardio
Monday squats and bench press
Tuesday zones2 cardio
Wednesday squats and push press
Thursday zone 2 cardio
Friday deadlift and bench press
Saturday zone 5 cardio
No full rest days because I’m not ever going to full exertion except on the zone5 day.
@@gourdbox ok I'll try this out
I need pulls in there, but I like your 3x a week and the simplicity of the compound movements-
Talk to Dr. Stacy Sims!
In a classic interval training one would make the resting time shorter than the interval time. What do we make of that?
I wonder how much heavy squats affect it.
Not at all. Squats isn't cardio related
@@lonibytyqi6093 Don't be willfully ignorant. There's enough unintentional ignorance in this world. You don't have to choose to intentionally add more.
From what I read, resistance training (like heavy squats) does increase VO2 max, but not as much as aerobic exercises such as running.
@@tomnaughadie And don't be condescending. There's enough of that in this world as well.
@@andysauro1500 You think I was to hard on Loni?
After one 4 minute Tabata I’m toast and I am suppose to rest and do it again? Three more times?
he doesn’t understand VO2 max
Norwegian 4XL 💪🏽 🔥 LFG
Finaly i got it
This is a good starting point, but the ideas that these intervals are the best way is not yet proven, there are so many variables. I personally have tried some cardio workouts that seem to work better for me than intervals- there are too many variables, the optimal workouts are still unknown.
I just orefer the 10-12 second sprints where tob need 2 mins to do it again lmao 😂
I just don’t respond to zone 2 training much. Sure I can run slower for longer with a lower heart rate but it’s never made me faster.
He is talking about Norwegian 4 by 4
Tim - I do a lot of Orange Theory Fitness for this. If you're familiar with this - would the Orange Theory green and red zones is what this is?
🥰…Peter.
What is the best device to measure all this? I’ve read online that Fitbit is not accurate. Anything that is also able to measure BMI would be appreciated 😅
I use my Garmin watch. It's fantastic for this.
Once you've input your age, height weight, how much you train and run a few times, it calculates your VO2Max score. The watch even provides daily recommendations of runs to do in order to increase your VO2Max such as base, threshold, tempo, sprint and recovery runs.
Through the watches algorithm, it even recommends rest days when appropriate.
Most doctors will tell you BMI isn't an accurate indicator of fat %.
If you excercise regularly, eat healthily and drink less than 14 units a week practically everyone doesn't have to worry about fat%.👍
Can you PLEASE investigate & expound on paroxysmal atrial fibrillation in female athletes? I’ve had one radio frequency ablation already and the PAF / exercise-induced PAF is back🤬
what about repeats of 30-60 seconds? No good?
how about HIIT tabata method?
If i remember right it raises your heart rate fastest but because of the short sprints it doesnt cause any long term adaption to vo2
Read the One Minute Workout by Martin Gibala. I have been following his recommendations and have improved my VO2 max significantly. Never went more than 12 seconds at high intensity. 3-8 minutes is not necessary.
Where can I get this test?
If you’ve had a prior heart attack and dealing with reduced EF, not sure this is the best strategy. I work out basically every day, but I don’t kill myself. However, I am able to get on the stairmaster for 35 minutes at a moderate fast level or unable to run for the same amount of time at the same intensity level (9 minute mile). I also do some type of lifting or anaerobic exercise prior to that cardio workout. Aside from my genetic heart issues, I have no other health problems.
Did u take the covid vax?
@@gejugfeguug5623 I had my heart attack 2019 before Covid. I did get the first dose and one booster but nothing after that. I decided to get the vaccine because I was in a higher risk with the damage heart. But then I got Covid in 2022 it was mostly like a flu. I think the earlier versions were probably more deadly, but then mutated.
Good for you. This video is for peope trying to increase their vo2 max. What you’re doing, while it’s great, will not increase your vo2 max. It won’t hurt but you’ll simply stay at that level unless you push yourself further and faster. I promise you you’re not at 80-90% of your max hr if that’s a workout you’re doing regularly and feel comfortable with. A vo2 max exercise should have you feeling like you’re going to collapse or vomit.
What if we do 3 extortion workouts a week and no cardio?
You're skipping the hard part, bruh.
@@banerjeehome5913 if extortion workouts are not the hardest for you then you do them wrong.
Ive read a lot of articles on vo2 man and you don't want your rest time to be quite as long as your interval. 4 min sprint, 2-3 min rest
If you want to simulate a race.
If you really want to correct Attia by half remember article you've read, you really think too much of yourself. You really don't know how big nerd Peter is.
i can only do maths for about 3 minutes. Does that count as zone 2?
All this VO2 and zone 2 stuff is confusing. What happened to simply running
The problem most people have with doing any type of interval, may it a Tabata or 4min or 8min, is they ease into it. Do a 4min interval, but are you absolutely smashing the pedals at the very first second? If you ease into it, even a five second build up, you're wasting time. I'm of the opinion that it's better to do 2min flat out, as opposed to 4min that has a ramping up period.
4 mins seems like a long time to maintain the max effort output hes on about. I’ve always thought something along the lines of 15 seconds max output on assault bike and 45 seconds rest x 10 rounds etc. what type of exercises is he suggesting you maintain near max effort for 4 minutes straight?
he explains in his book, it's the max effort that you can maintain for 4 minutes only, meaning, not an all out sprint but still hard work. The type of aerobic exercise is upto you. his preffered method is on a spin bike.
Vo2 max is measured during a long duration exercise where your heart rate is gradually increasing. The goal by doing 3-8 min is to keep your heart rate near Vo2 max and train it to endure more time.
....sprint training is purely anaerobic....technically you could hold your breath for full 10 to 15 seconds as a sprinter might do... so I doubt there is any taxation on aerobic systems. 15s great for power and speed training for fast twitch I expect. For running 400m upwards if you've done this you'll know things get more complicated. I don't think his "near max effort" over 4 mins is anything like the self destruction from lactate from running a eg. 400m either .... it sounds purely aerobic with only very manageable lactate build up that clears quickly.
Try SUB/UNDER 5 minute FRAN .
Norwegian 4x4
The Norwegian 4/4
just run..eat healthy..dont make it complicated
I'm way beneath this level of work. I need a "How to rebuild cardio" video
I wish personal training wasnt so expensive I can’t afford it as a 23 year old
Go for a run, do push-ups, do squats, and find a tree for pull ups - this is how I keep my gym membership low 😂 my gym is nature
@@MarioCastiello that’s not what’s personal trainer is, but good on you
@@brettstock3284 my point is you can have your own wellness and explore for free my friend. i hope you are well.
There’s plenty of personal like trainers on UA-cam! thats how I’m getting it done.. I’m down 19 pounds
BJJ rounds!
HIIT
I'm not understanding...why not do aerobic interval training every day of the week? Why take days off? It's not like body building where you have to rest several days before lifting the same muscles again.
I've heard that if you do too much cardio, your metabolism could slow down 🤷♀️
If you do them at the intended intensity you will not be able to do them every day. Also, you will be more injury prone if running and you will plateau hard pretty fast. No one at the elite level trains hard every day, and there are good reasons for that.
Yea. I will stick to walking
Your narrative is richly woven; similar to a book that was rich in narrative and insights. "The Hidden Empire: Inside the Private Worlds of Elite CEOs" by Author Name
Does thid apply to cardi or weight? I cant do cardia right now cause of an injury..can i train vo2max buy doing upper body weighs? Honest question i feel limited and i want to get better health, thanks!
There’s always some kind of cardio you can do
Swim?
👍👍
I disagree with his pyramid, VO2max is a level on the pryamid, not the height of the pryamid.
The time you gain towards the end of your lifetime through improved fitness is roughly the time you spend training in the best time of your life. If you don't really enjoy punishing yourself it sounds like a bad deal 😅
Totally wrong. No more excuses … NOW GET MOVING!
@@uclaalum88 Every single word I said is true. Don't confuse your opinion and value system with truth. And then, move your own ass and let others do their own thing. Btw I did not mention with a single word what I do and what I enjoy. Just work on your text comprehension ability without making assumptions.
4x4 eh 🤔🧐
Why is it called vo2MAX if it is not even that hard? An exercise you can do for 3-8 min is pretty easy…
At 90% of max heart rate? 😂 Even for elite athletes going to their max heart rate will be hard for longer than 4 mins (Even though their max heart rate is higher)
❤
Simplification
Train aerobic system in zone 2
Train anaerobic system in zones 5 and 6.
A easy to recover from
B hard to recover
I need to hear Peter Attia explain the biological reasoning for this 80/20 for ranges of hourly exercise in the past he only explains it in terms of his past cycling knowledge and never references studies on his claim. Rhonda, Patrick is saying if you exercise only four or five hours a week it would be better to have a higher level of intensity for most of your aerobic. I believe she’s probably more right than Peter.
Yeah, try HIIT 7 days a week on an already stressful life with family, work etc and see how you get on.
Zone 2 chills people out, that’s why they do it. High intensities too often will fry your CNS.
I'm sorry but it just doesn't work for me . Any low intensity work just puts load on my muscles with no fitness improvements. So no matter what shape i am at I'll always start with intensity untill I get to a cert level
I don’t agree with 4 x 4 at all.
We should be doing one minute intervals, two minute intervals, three minute intervals, four minute intervals, five minute intervals, six minute intervals, seven minute intervals, and eight minute intervals.
These should be best done every workout day, only 10, 15 or at a maximum of 20% of our total volume of our cardio work out.
And it’s best to intersperse them!
Meaning, maybe do the one minute intervals at the end of the first aerobic exercise day, then do the eight minute intervals the second aerobic exercise day, then do the two minute intervals the third day, and then the seven minute intervals the fourth day and so forth. Break it up!
Again, this should only be 10 to 20% maximum of our total aerobic training. And at the end of our zone 2 training.
If people are not accustomed to this. They want to ease into it, both intensity-wise, and volume-wise.
Mathematics.
He said "starting point"
My aerobic program is built off of this.
That was not 80% of that triangle
Sounds painful