The INSANE Mitochondria, Glucose, & Heart Benefits of Vigorous Exercise | Dr. Rhonda Patrick
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- Опубліковано 29 лип 2024
- Vigorous exercise (defined as more than 80% max heart rate) has unique longevity & metabolic benefits. It's definitely something that should be prioritized. This clip discusses:
• How 2 years of vigorous exercise in 50-year-olds was able to reduce heart aging by 20 years
• How lactate generated from high-intensity exercise increases GLUT-4 activity, improving glucose disposal and insulin sensitivity
• Why vigorous exercise is one of the best ways to stimulate mitochondrial biogenesis
Watch the full episode: • The Longevity & Brain ...
Download the FREE companion guide for this episode, the 9-page Cognitive Enhancement Blueprint:
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Download the FREE companion guide for this episode, the 9-page Cognitive Enhancement Blueprint:
bdnfprotocols.com/
I have also heard that long vigorous exercise can actually cause arteries to calcify, and this would be seen for example in some endurance athletes. Is this true and if so, how then do you know what level of exercise is good for the heart and not bad for the arteries? 5 days per weeks sounds like not a small amount for other than athletes, not a lot of rest days with that schedule.
@@cyberfunk3793 For what it's worth, I'm a 57 yo male with a calcium score in the 86th percentile. My cardiologist recommended 150 minutes per week of zone 2 cardio, prescribed a statin, and recommended weight loss. The cardio schedule would work out to 30 minutes 5 days per week. The intensity would be more vigorous that casual walking and not as vigorous as HIIT.
She so Damn Beautiful ⭐️⭐️⭐️⭐️⭐️ 10/10 -OY3AH! Sauna bae ❤
Beauty & Brains 🧠 I always learn soo much
A lot of bodybuilders are dying young, particularly of heart ailments, all of them used steroids
It's the life for me, stay out of bars and restaurants, do cross fit and mountain biking. I'm happy at 58.
The studies coming out are confirming what I have suspected for a long time about intense exercise.. I am a 70 yr that adheres to a hit weightlifting regimen along with some intense cardio..It is not easy but the results are transformational
Yes, me too. This zone 2 long workouts are so painful and in my opinion, not very helpful. I would rather do intense workouts like intervals and tempo runs. I’m going to start doing my long runs, Richard Diaz style where he incorporates zone 3 and 4 paces in his long workouts, what he calls dark side training. These are all just training principles which are used to improve one’s VO2max.
Probably both of you are training at 70-80% max and considering it is 100% effort.
When you training at 100% effort, mainly at age above 50 yrs old it is almost impossible to reach fully intensity.
@@abcdefgh4404
Frankly I'm not sure what percentage I'm doing. I lift to utter failure or the weights fall out of my hands..then a couple times a week some vigorous cardio.. my doctors get a kick out of seeing a 70 yr old guy with muscles.
I am a 70 year old cyclist. One thing about cycling is that you can do a HIIT style work out by riding rolling courses and hammering the hills. Then get your zone 2 in by riding for several hours. I too get a kick out of visiting my MD and they want to refer me to a heart specialist because my resting pulse is 42.
@@imdoc7872 Zone 2 is super beneficial.WTF do you think pro athletes do it? Because itis proven
at nearly 70 yrs old my resting BP always around 115/75 + HR 45 BPM, no meds. I've always been vigorously active in martial arts, hiking, climbing, X country mountain biking (which is very HIIT) and still am. Anyone over 50 needs to hear the message of the importance of HIIT
your resting heart rate is way too low, check your thyroid. slow heart rate is not normal, its a fallacy that it is better. look up Ray Peat and metabolism and thyroid.
Could you share your diet ? Thanks in advance
I've recently started doing 100 burpees (including pushup and a jump) every other day, as an high intensity addition to weights and anything else I feel like doing, like abs or knuckle pushups. I'm 48 and I am surprised at the results. People have started commenting on how athletic I look. It also helps me concentrate at work, and I sleep better at night. Best decision ever!
You do 100 all at once or broken up?
@Jennifer-wr9si 10 sets of 10. Breaks are short at the start but get a bit longer towards the end (of course). Personal best is 100 in just under 20 mins.
That is outstanding. Was wondering if burpees would count as HIIT since we can only do them such a short time. Thanks and keep up the great work
Yes as you get older you tend to move away from dynamic athletic movements such as Burpees, or jumping etc.
Sometimes this is a natural acceptance of increasing limitations, but overall I think people would do well to add some of these elements.
You can't beat calisthenics, I'm 43 and do them everyday, penitentiary style.💪
Great news! I'm 64. Can do 12 full pull ups. And 60 pushup. And do hard cardio 35 min. 6 days per week. Getting harder to breathe hard and sweat. My oxygen levels are of a 35 year old. Love feeling young!
Outstanding 💪
@@genericman6648weird comment
Funny how all the granddads are bragging here😂 Well done Greyfox💪
Are you doing TRT?
I’m 59 , for with strong athletic build- I’m tall too. I like the looks and attention from the attractive divorced women who are into their yoga etc and are very interested in having fit older lovers / suitors 😆
We appreciate you Dr. Patrick. Having a professional do the research of the research findings and explain them to us in laymens terms is a luxury.
Nine component of fitness:
cardiovascular fitness
1) long duration steady state
2) aerobic intervals
3) anaerobic intervals
musculoskeletal fitness:
4) hypertrophy training (light-slow-resistance training)
5) strength training (heavy-slow resistance training)
6) power training (light-fast resistance training; also sprinting, jumping, throwing, swinging)
movement fitness
7) mobility
8) controlled environment movement (yoga, calisthenics, gymnastics)
9) uncontrolled environment movement (sport)
Thanks for posting this.
Cross training will always rule because no program is guaranteed to be successful in the gestalt
Hero 🦸♂️
I do a mixture of these
Incorrect
I'm 48, 5',7 and weigh 143lbs. I follow Mike Mentzer's HIT program for the last 4months combined with 30 min of 5x 40yd sprints 1 day a week. I've seen an absolute transformation to my body's aesthetic. Over the last 2 months people have started telling me that they can't believe I have grandchildren and that they don't believe I'm as old as I am.
48 with grandchildren. Bloody hell I really started late, my kids are 12 yrs and 8 yrs old and I'm 48 yrs old.
The older i get, the fitter i get.. !.....I put it down it down to knowledge and consistency. Neither of which i didn't have in my 20s or 30s...
Same. At 39 I’m healthier than I’ve ever been
I always appreciate your clean and sober realities, delivered, scientifically, and regularly. You’re great at this and the world is a better place for your sharing. Thank you!
Love to hear stuff like this. Im looking forward to listen to you for 200 more years.
This is AWESOME! information THANK YOU, Dr Patrick! Being a 55 year old man, that does HITT on a regular basis, I can attest to what was shared. I have more strength, and just about as much cardio endurance now than I did 20 years ago. I've been regularly strength training for about 30 years, but as of the last couple years have been incorporating HITT via outdoor sprint intervals and have never felt better!
I’m mid 40s and developed plantar fasciitis from running so I switched to swimming last spring. I started training with a group of guys about 15-20 years older than me. It’s the most intense cardio I’ve done since high school.
I hope you get back into running. I cured my plantar fasciitis pretty easily with some exercises on UA-cam.
@@capri2673 Thanks, I miss it. What was the trick for you? Did you do stretching techniques?
@@ForlornFreddy Yes, it was stretches that cured it for me in a few weeks. This was the video I used. "3 secret exercises for plantar fasciitis foot pain - these totally cured my foot pain!" ua-cam.com/video/F7W4s5TbUpQ/v-deo.htmlsi=z-Fw9fpP5bUVDWFt
The second one was the one that did it for me. Strangely you feel it in your hip but it really did the trick. It immediately got rid of some of the pain and then as I kept doing it, it went away enough in 2 months that I could run properly again. Let us know how it goes.
Goodluck mate - try kneesovertoes guy, also recommend barefoot training
Walk barefoot on sand on the beach if you have access to one, or use barefoot shoes. I invested in a 'tib' bar and the exercises I can do with those strengthened and prevented my knees from giving out
It's your blessing. Just keep swimming. It's the best long term exercise
Having done a variety of significant training chapters in my life, I have never experienced such profound change as I have now with lower time and higher intensity combined with strength work.
Sweet!
I love this great info. Although I am in my 30s I am training but hit a wall from vigorous exercise particularly from using muscle fibers that demand 100% maximum effort to engage them for growth. It works effectively but knowing the recovery process is most adamantly more important than knowing how to do the exercise itself.
Great video and should have a follow up on recovery methods for very intense workouts to prevent overdoing it and causing a bigger imbalance than not doing the exercise
When I dropped my HA1c from 6.3 to 4.1 in 1 year, the final 6 months I was incorporating HIIT training through multiple muscle exercises. In other words, maximizing energy demand on the body.
I remember one of the questions for a job interview being, "Explain how maintaining an optimal BMI is associated with physical health," and burbling my way through a mish-mash answer about blood pressure, improved cardiac output, less stress on the joints, improved efficiency etc. but without being able to go into much more detail as to *why*. So this video helped provide some useful detail on that. Thanks.
Last season, I lifted my max he around 160 to 175, after doing a vo2 max test and 9 months of using a training plan: I’m 67 and have been cycling seriously for 5 decades.
Been doing a lot of cardio for years, not only does it make me feel better, it's like a survival necessity for me
This clip provides the clearest and most useful information about the value of high intensity exercise and is an excellent synopsis. Many thanks for your work.
Thanks so much Dr. Rhonda. You’re so cool!!! Been following your work for years now and you are such an inspiration ❤️
I'm 60, 5'9", 177 and today I just did my deadlifts, eeking out 3 reps at 342.5lbs on my max set, then 10 reps with 265, and the impact on your body is something else. I think lifting heavy weights are one of the best (if not THE best) things you can do for you physical well being.
Lies
Huh? 🧐Care to elaborate? @@dontbewoke
It’s important to keep muscle into old age but if you think pulling 300lb dead lifts for a few reps is a workout, that’s hilarious. High Intensity is working out until you can’t get another breath of air in. The heavy weights is the easy way to convince yourself that you’re training, getting in shape involves doing hard shit, not 5 sets of dead lifts. You’d be better off doing push ups, pull ups, and squats one after the other with no breaks until you die. If your workout doesn’t involve you being soaked in sweat, you’re not working out. Deadlifts are cool, but if that’s all you’re doing, you’re not working out
@@Guitarial_arts How about long distance running? Do you consider that exercise? I am talking running for an hour at 14kmph on a treadmill for 3-4 days a week.
you're a clown if you think not being soaked in sweat means you're not working out lmao. Probably one of those people who think saunas induce the same adaptations as exercise.@@Guitarial_arts
Paused at 2 minutes and did some training. I love you!
Muchas gracias Rhonda, tu video es muy claro y conciso a la vez que esperanzador para los cincuentones. Ahora, ya sabemos que el entrenamiento de intensidad, hecho con regularidad beneficiará nuestras mitocondrias!
Saludos desde CHILE
💪 🧬
This is one of the greatest explanations of the underlying processes of metabolic capacities. It's technical, but it gives some clear ideas of what we can do in exercise to make the great stuff happen! Thanks!
thanks to Rhonda, always very good stuff I thought I knew but never really did know or had no depth of understanding about. Bravo
Amazing. I knew the many health benefits of different forms of continuous exercise. This video expands my knowledge even further. Stuff like this makes me wonder why there is so many people who don't exercise
I find continuous excercise such a chore snd a bore but I really enjoy high intensity bursts it makes me happy and it feels like fun versus horrible painful hard work of jogging or doing a workout routine. It's like pulling teeth. Zero fun zero reward except some vague down the like heart health idea ...what hit is instant fun reward..id say a lot of people feel the same as I do.
Rhonda, thanks for all the great information through your videos. It will be very useful if you could do a video on examples of high intensity/vigorous exercises which are low in injury risk. Thanks.
stationary bike or elliptical, turn the resistance up and go hard!
@@mariettr125 Cool 👍 thanks
Assault bike
Ski erg also
I am 46. I started sprinting about 2 weeks ago and can already see benefits.
What's your routine?
I dare you to name 2 benefits you’ve seen in just 2 weeks
@@sparksdrinker5650I'm sprinting 6 months and won't abandon it.
I can't name the benefits but I prefer that to long distance.
@@sparksdrinker5650 improved pickle ball performance.
@@sparksdrinker5650Perhaps he/she should have said 'feel' instead of 'see'.
Damn, I’ve been listening to Dr. Peter Attia and other people with education and decades of experience talk about how slow long cardio being the way, now this Dr. say’s vigorous intensity
I know. Makes my head spin. I guess the moral of the story is just to move your body regularly
Seems doing both is a good idea. Do high intensity for 20 to 30 min. 2 x a week and zone 2 3 or 4 hours a week?
Always interesting and motivating. Fascinating about lactate..that burn is a good thing and rather circular.
Thanks, I’m a 51 year old male. Today I tried running Tabatta (fast 20 sec running on road), a Km was covered in 3 min 19 sec. The Norwegian 4*4 also looks like a great session . It is great that intensity can be used to reverse some aging , longer endurance sessions take longer to complete, and many older people forget about power exercise.
Watch your joints at 51.
@@Jguthro thanks, road is not the best for joints, but I’m very fortunate my joints are in v good state
3:19 kilometer. you must be great runner to start with.
@@mpgrewal00 thanks, I was quicker over middle distance when younger. This 1km is broken into about 10 20 second sprints………just running fast to stay young. Some intensity (not too much) helps stay younger a bit longer
@@tobygrice6496 yes agree with running and young. I made some PRs in my 40s too by training for 5K. Brought my time from 28 min to 19 min by hard training.
I’m committed to riding my bike as often as I can this winter. I went to my Dr last week and he said “Your blood pressure is FANTASTIC!” It’s usually great but I’ve had some higher BPs the last few visits. Thanks for sharing this story on vigorous exercise and heart health.
What do you credit with the reduction of your BP? Are you also on any medication for it? (if you don't mind, no details necessary) To be honest, what I'm hoping to hear is "I did it all with a low salt diet intense cardio/lifting/mix of the two." I have a BP journey that I need to now take, as well.
Pracuji v profesionálním výzkumu. Musím říct, že pokud chceme opravdu pomoct lidem musíme pracovat na vlastní pěst. Nikdo nám peníze na výzkum nedá. Už vůbec ne farmacie !!! Rhonda je zlatíčko, miláček všech dobrých lidí !! ❤❤❤❤❤🥰🥰🥰
Incredible information, Thank You!
Great video. Love your content and videos. Many thanks for sharing!
Awesome information about lactate functioning in a body! Really reassuring, thank you!
So many great boot camp style gyms out there. CrossFit, F45, orange theory. Love that this is catching one. Many CrossFit gyms have senior citizen classes with modified workouts. Great video!
very good video Rhonda ......... encouraging !!!
If I only knew this stuff 30 years ago, wow I’m trying to catch up now but at my age, some of the parts are kind of wore out but we do our best. Keep it up Doc. Great job.
This is most excellent!
Just re-watched, great news and very encouraging. Thanks.
Thanks.. great info and inspiring!
full court pickup/rec basketball does all of this. After a 10 year break, in my late 30s I joined a rec basketball league and I'm easily 10 years older than everyone else-after a few months my CV endurance is so much better. It's like HIIT mixed with long cardio all in one.
How many times a week do you play basketball?
@@corazondelince 1-2x full court. one is a league of 20 somethings with refs and all that 1x/wk(wed), and one is 2ish hours on sunday mornings with other 30-50 somethings. Then shoot hoops 2x per week for about 15 mins before full body weights workout, followed by 20 mins in sauna. That's about the most amount of time I can squeeze in between work and a toddler. Of course we also go on family walk a few times per week for 30-60 mins and random dog walks, but we have always done that and when I started playing basketball again this past summer my vo2 was craptastic.
@@jaredking31Thanks for your response, Jared.
I agree, I play full court basketball 2-3 per week about 1.5-2 hours per session. The most exhausted I feel is when I play basketball although I participate in lots of other forms of exercise.
Great stuff ❤
Great info! As a 53 yr old teaching tennis pro doing 50 lessons weekly and 3-4 hr daily of active tennis I can attest that myself and other frequent tennis players have cardiovascular conditioning of someone 20 yrs younger. In an hour of singles tennis they say one runs 800-1200 sprints, does 150-200 lunges/squats.
I did hard cardio my whole life plus strength training at 52 I fell to certain death and survived 5 years later I've made what they call a miracle recovery I give all the credit of my recovery of course to God and years of hard training Glad I did it
You believe in God but don't want to go to heaven? Ie afraid to die_some Christian!
@@dougfox9649 merry Christmas God bless
Being physically healthy before an accident completely effects the recovery from an accident! Strong people do not keel over to things like weak people do and there is a difference between people!
I’m sure glad I took care of myself as I’m 63 and doing pretty well but I love all your reminders and information. You’re very knowledgable and speak very well and you have a very kind wonderful look you’re very pretty in a healthy way. Kind regards and respect to you.
I fell for the zone 2 advice all over the web and my fitness declined. Went back to sprinting and my fitness quickly improved. My leg muscles grew and a good sprint involves the muscles in your whole body. I also lift heavy to failure in the gym. We over 50s need intensity. I am still working on intervals of four minutes. Much harder than sprints but it does improve endurance as well as speed.
Your fitness dexlined because You only did zone 2 you are supposed to mix it up .
You still need zone 2.
At 59, that zone 2 stuff doesn't work for me either, even mixing it up. I think that once you get older you simply need to stay as active as possible as often as possible. I tried "tweaking" my training and just end up returning to bad habits. I get out, run my ass off and enjoy the fact that I can do this at 59 while others my age warn me about my knees.
@@alexcordero6672 It's your heart specifically that benefits from prolonged zone 2. They all have their benefit.
@@alexcordero6672 maybe at 59 your mental strength has wained ,i'm 51 still still do 1 long run a week 30 k at least thats My zone 2 ..and 2 tempo runs and hills ,still spar as i was boxer still lift weights ..what world for You may not work for others ...Even a race hourse Will not red line it every run ..when one completes leaves the Tank Empty .
EXCELLENT EXPLAINATION THROUGH METABOLIC LENSES.
Thank you for your video. Informing is the obviously true term.
Excelent study and research.. im 49 and o need reverse some aging effects
Why have I not received this channel in my feed until recently? 👍
Started wearing a Heart Rate monitor during men’s league hockey a few weeks ago. Always end up getting a great aerobic and anaerobic workout.
Excellent ! Subscribed .
Mind-blowing clips, thanks.🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉
Thank you! I so much appreciate this video and what you are telling us. Simply profound. I am so so so bought on Norwegian 4 x 4 and can't wait to start this ASAP. (My go-to exercise is 10k RowErg at Zone 3 which takes around 42 mins but wondering which HIIT to do).
You are super fit ! I do 5km in 26mins.
@@francisjtuk I did a 10k in 39 minutes. 40 years ago.
@@joerenner8334 39 mins 10k is pretty impressive! Currently, I am about 30 s off 40 mins 10k but I am lightweight (148 lb) and not that tall (5’9”) and I am 48 so most definitely past my prime… lol
Do Norwegians wear DEPENDS undergarments?
On point Rhonda 👍 as always 💪 On On
I sprinted over a few warm seasons, this is possibly the most intense exercise possible. Now I can't say I felt younger, but my nervous system was on fucking fire and I felt alive. And I felt more resilient to stress because of how hard it was. I was 32-34
Thank You Rhonda!!!!! I appreciate you!!!!!
I think Patrick has convinced me on vigorous, HIIT style training.
Now I do a combination of slower and faster tempo work, including rowing for total body low impact work.
You will 100% die young if you do that.
@@fueradelmeta Die young if he/she what? Lol
@@fueradelmetaAll evidence and science is against your "opinion" on that one
@falsif ……. get yourself an isobow , $20 and you will get great benefits without joint issues
@@fueradelmeta Completely agree, stress of any kind especially high intensive activity creates oxidative stress which damages healthy cells. It's really simple, stay away from stress best you can that includes intense training.
Thanks for this!!! These other cardiologists out there saying limit VO2Max greatly because you will end up in A-Fib if older. Meanwhile, I'm 60, running 50-60mpw (granted 85% Z2 with 15% higher end, LT, Vo2Max) Just ran a 3:08:22 marathon and looking to go sub 3 hours now. I will also say I lift heavy weekly, do yoga, pre-post run exercises, body weight exercises, decent nutrition and x-train.
Thank you Dr. Patrick!
This is incredible. 👏
Excellent précis, thanks.
Would you be able to supply a link or provide a breakdown of the actual protocol the participants were put through? I realise it’s highly unlikely I would be able to replicate it 100% but in my own search for an optimal workout routine - along with definitions for what ‘high intensity’ actually looks and feels like - having a framework to work within would be extremely helpful.
Im 64 and I exercise every day calestinics using calestinics bars and resistance band squats plus supplements.
And diet makes a huge difference along with genetics.
I'm 64. I have been performing regular HIIT for 9 years now. I mix it with modest running and weightlifting, and for fun, skiing, biking, and hunting. I feel half my age, have zero calcification in my heart or arteries, and no joint pain. My diet is similarly good given adherence to Keto. Proper diet and exercise work!
Just Do It!
RHONDA I LOVE YOU!
HIIT...I feel very energized after a few hours of recovery.
Thanks Dr. Patrick! Do any research talk about the right "mix" of say zone 3 vs HIIT?
And for HIIT, is there a typical length of time to achieve these benefits?
are you even listening to her? she says zone 3 is hiit. especially for 50+ year olds??? i dont like zone 3 or hiit so i totally disagree. lol..... the most important thing to me about exercise is consistency. the beauty of zone 2 is you can build and aerobic base that's super wide, build strength, muscle, and build bone desnity and later pivot into zone 4 and 5. no point in staying in zone 3 and there's nothing wrong with exercising for 90-120 minutes. if people want to exercise, let them do it.
she is brilliant !!!
Very informative, thanks Dr. Patrick
I really like this lady. Her knowledge is exceptional.
I hope she knows this and believes in it.
I hope the "I am enough" is strongly ingrained in her mind.
❤👍🌟🌟🌟🌟🌟
different than pater attia, he does purely zone 2 and vo2 max(4x4). is there much difference in v02 and HiIT(1 min on, 1 min rest)?
Fantastic.....many thanks...
Thank you as always Rhonda. Do you think it's beneficial to complete a moderate or hard workout if you've been lacking sleep for a few days? How badly does lack of sleep the night before or after a workout affect the results?
The main thing is injury risk. Source: Biolayne
ua-cam.com/video/pEsPhtsxUQ0/v-deo.html
You're the best!!
I ruptured 3 disks in my back, 7-3-2010. Couldn't sit, stand or lay down. Began walking which led to jogging, which led to running. Knees. Which led to 20-50mi/day on bicycle. 3kmi/summer. Now I'm 74 and do 30mi ellyptical (3mi), 15min dreadmill (~2mi), 10 min stairstepper (900stps), 30mi weights/squats/curls/ABS. No one guesses my age. All guess me in my mid 50's. Haven't been sick in 20+ yrs. One thing, however. I take naps every afternoon. LOL. When you retire, most have no excuse for not beginning a good workout routine. The byproduct of this is an automatic consciousness of what you eat.
This is rly interesting because for a long time I kept hearing that the heart doesn't regenerate and can't heal itself, all the damage over years cant be reversed, and you can only prevent further damage by changing lifestyle and exercising more etc...
If one thinks it's possible that they could have blood a blood clot from sedentary work.
What would you suggest before doing HIIT so to make sure one doesn't dislodge one?
Thank you 😊
Hi, how many HiiT session do you recommend per week? I used to do Shaun T 'Insanity' 6 days a week and it was intense. I'm in my early 40s now, so 6 days would be a lot to ask. What would you recommend? Thanks
Excellent!
I have cystic fibrosis diagnosed at my birth. I belief in fitness and good nutrition, it can change your hole body. I was only 60kg at over 190cm height and 18 years and after it startet strength training and cardio, I could gain to 85kg after 4 years hard work, what is realy hard for cystic fibrosis, and I felt great! Everything got better, my lungs my overall power and strength. My body did not lost any weight after that achievement, seems like my cells in my body learned a new way of energy usage. Now I am at 105kg and I feel awesome, I have reached my target. Your body is more than a avatar it’s changeable in different ways the only enemy is you brain and the will to do it, in short discipline!
yes you can tell your body ,If you moan all day you will convince yourseld that you are ill ,,,,,,use auto suggestion
@@geraldgreenman4715“yourseld“ 🤣
Excellent 🎉
I’m a 65 yo man suffered a LAD 6/28/23 and 6 weeks after my heart adventure my ejection fraction is 45%, my heart damage was at the apex of my heart. I’m active man laboring on our ranch. My cardiologist and Pa both stated that the new research does show that the heart muscle does regenerate. The cardiologist is also the Dr. that placed the two stents. I’m not over weight and have no other risk factors nor does my immediate family. My question is I’ve completed my supervised cardiac rehab., with no complications. Would I benefit from a vigorous exercise program, and what would you recommend and would I be a candidate for stem cell therapy and what advice do you have thank for your time.
Always thoughtful Dr. Patrick. So much for the “hype” only last year about Zone 2 being the Holy Grail. Perhaps the results of Level 2 are only effective for already elite endurance athletes - Dr. San Milian was all about this with Peter Attia and others; but 6 months of that training caused my VO2 max to DROP - lack of the Norwegian protocol or similar Dr. Patrick is referring to
'Zone 2' requires a lot of volume. I started jogging with the MAF protocol to begin with I was doing about 7:30/km (lol) after a few months of it seemed to plateau at about 6:30/km working up to 3 x 1hr15min jogs per week; still very slow, but a whole minute per kilometer is nothing to be sniffed at IMO. An often overlooked thing is conditioning of the joints, someone who is new to running is going to get knackered legs if they try to run fast (at least in my personal experience). For me the main issue with doing a lot of slow running is that it basically leaves no time for strength work. I've being doing a " weights, run, rest," 3 day cycle and its enough to maintain mediocrity without getting bored of a particular form of exercise or burning out a specific part of the anatomy.
Same. I did some Zone 2 for RowErg and did not see much change - just felt lazy as it seemed just too easy. Maybe 1 hour at Zone 2 is not long enough? Then, I heard Travis Gardner saying that for power endurance, like rowing Zone 2 is not very effective unless you have time to burn (like 2 hours every day).
I've been cycling for 30 minutes for six or seven days a week.
I make sure I make the cardio workouts very intense.
Average RPMs are 108, Max RPMS 112 sometimes.
After a week or two of consistency with the cardio...
My energy is way up..
Plus my diet helps.
I Love Dr. Rhonda.
I always used to train in zone 3 when running without knowing any better. Now I'm more focused on resistance training and most of my cardio is zone 2 and its been transformational for me. Recovery much better/faster and doesn't interfere with my gains from weight lifting. I try and do one short HIIT session a week, but not with running. I find the Echo air bike much more effective for all out sprints 10 seconds on 20 seconds rest, 4 minutes total (reverse tabata).
I think that doing one HIIT session a week is plenty. And to be honest, it's much easier to lose weight doing low-intensity workouts. When you are doing low-impact training and keep you HR low you predominantley burn your fat stores and very little carbs and can recover way way faster. S obasically you can train 5-6 times a week and her freat results while HIIT training burn through you glycogen mostly, can cause serious injuries and is very hard to recover from even for young people, much less 50 + athletes. So from my personal experience, the vid is pure BS.
Sounds like a good plan
And how much calories do you burn in light 30min weight training? 200
Proper 15min HIT weight training lets say 150.
Not much difference really in both cases.
Now i started do HIT weight training sessions 3 times a week and shoot several animals at one time weight training and HIT and cardio at the same time.They are short 10-15min so enought time to recover
Studies shows that ONLY HIT helps efectively burn visceral fat and helps with mitochondria. If you need more fat burning just walk more
@@ithinkthereforeitalk935
Your intuition is correct. Research shows that using smooth, cyclic, no-impact modes like stationary bike for your high intensity intervals is far less stressful on the body than high-impact modes like sprinting and interferes less with your other exercise. Cycling is especially good because the quads are especially resilient against HIIT compared to other muscle groups.
@@christophermurrie5104 Yeah, but don't forget about heart. It's also a muscle and by doing HIIT you can harm yourself if your heart is not ready yet.
It's refreshing to have this polarity of HIIT value statement vs a lot of the zone 2 proponents that i have high respect in the longevity space, e.g. Attia
Its zone 2 everywhere at the moment and I've watched listened to them all on UA-cam 😂 , then this doctor mentions 5 to 6 hours a week of zone 3 plus hiit 😅 personally I think z3 tempo is very beneficial but I guess it depends on how many hours one trains a week and how one feels if the body can recover in time for next session
@@Foxtrottangoabc zone 3 is not high intensity or vigorous so it doesn't even make any sense at all. the reason you do cardio at zone 2 is so that you can build the cardio to shift into zone 3, 4, and 5 and perform at the higher energy systems better. this is exactly why coaches say zone 3 is useless, you don't get any better by staying there....
We ahve been told for years that most of our training should be in zone 2 and a small amount in zone 4 or even 5. Zone 3 is to be avoided except when racing. It certainly is confusing. What I do know, is that if I were to flip to a majority in zone 3, I couldn't do 8 hours a week of it. I'd start to hate it and my performance would deteriorate.@@Foxtrottangoabc
I think she is using a different zone scale.
@@humble_integrity I need to watch this vid again as not sure if its more focused on longevity than athletics and clarify the zone 3 bit .
I've just watched the official Welsh Athletics video on The Physiology Of Endurance Running , which I would recommend as very clear and concisely presented from the PhD qualified Welsh National distance athlete. They class Coggan zone 3 as intense exercise (z3,z4,z5) and thus comes under the 10 to 20 percent of endurance polarisation models . And a 20 mile training race pace is zone 3 for this athlete. They also mention as u suggest , there is not much gain in reducing body stress by training z3 compared to z4 , but still worth training all zones . Good vid as improved my knowledge on this subject 🙂
In a 66 year old man. My weight is down from 240 to 170 over the past three years. I am eating right and workout HIIT, heavy bag, and strength training at least 5 days/week. Every aspect of my life has improved.
Do you get full body effects from just running, or do you have to do varied high intensity cardio workouts more pointed to different body parts?
Great video! Thanks for making it!
For mitochondria, what about beetroot? Isn't this meant to play a significant role improving mitochondrial energy?
The ultimate “nutrient “ for mitochondria is quality sleep and discover what works for you.
Nothing beets beet root. Its the beest. Ok ill beet it.
Gonna go watch Beetlejuice.
can it also benefit for mental health? my diet is good and I exercise 5 days a week. 2-3 cardio ( 25 min bike) no more running because an old injury. 2-3 a week weightlifting. what's the benefit of vigorous instead of steady state cardio for mental health.
Great! Can’t wait to do more threshold and vo2 bike intervals😅
Excellent deep-dive into the healthy effects of vigorous exercise, thank you, Rhonda.
What else can take a "deep dive" into DEPENDS undergarments?
If only my knees still worked.
You need to watch KneesoverToesGuy if you want your knees to get back to where they were and probably stronger than before your surgeries. There is hope.
What do you do if you have heart conditions like enlarged aortic valve, and are told that vigorous exercise is dangerous for your health?