Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC
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- Опубліковано 30 тра 2024
- "The fitness patterns for conferring longevity and robust lifelong cardiovascular health are distinctly different from the patterns that develop peak performance and marathon/superhuman endurance. Extreme endurance training and racing can take a toll on your long-term cardiovascular health. For the daily workout, it may be best to have more fun endure less suffering in order to attain ideal heart health."
Dr. James O'Keefe Jr. is the director of Preventative Cardiology Fellowship Program and the Director of Preventative Cardiology at Cardiovascular Consultants at the Saint Luke's Mid America Heart Institute, a large cardiology practice in Kansas City. He is the co-author of four bestselling books including The Forever Young Diet & Lifestyle (Andrews McMeel Publishing LLC, 2005). In 1989, he became a professor of medicine at the University of Missouri - Kansas City and has contributed to over 200 articles in medical literature. He is also the chief medical officer and founder of Cardiotabs, a company that creates nutritional supplements to aid in a healthy lifestyle.
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I have been an endurance athlete/triathlete my entire life. My perfect Saturday was a 45-mile bike ride, followed by an 8-mile run with a 5 hours rest afterwards and then an afternoon masters swim chased with several pints at the La Jolla Brewing Co. I always thought that my activity would make me bulletproof, and I'd live to be 100. 2 years ago, after a vigorous masters swim in the lead lane with an ex-olympian, holding times that I would be proud of in my 20's and 30's,- I went home, had a sandwich, sat down at my desk and (with no prior history - family or otherwise) had a heart attack. They told me it was SCAD (Spontaneous Coronary Arterial Dissection) It was a super rare type of heart attack that effects women having a baby (90%) and endurance athletes (10% male). It floored me. I asked my Cardiologist "what caused this?" he said - "I don't know". I asked, "Will it happen again?" he said - "I don't know". I now hang in the back, I am at about 65% of where I was 3 years ago, I take long walks and am enjoying the view from the middle/back of the pack. I'll be 60 next year, and I know my kids would like to see another 40 more.
Thanks for sharing 👍
I had a SCAD while training for IronMan before the age of 50YO. I push, push, pushed plus perimenopause (hormone shifting), and high stress. I thought I was invincible until then.
@@mikejensen4238 thanks for sharing!!
@@mikejensen4238 Its alarming! I did physics at University, so I cannot criticize it on medical level. What I take away from it is to do the medical checks including calcification, be careful with nutrition and sportive activities.
Give me your address. I will gift you a dry soup powder to be mixed with honey and taken 3 times before food.
David goggins entering the room:
“From the time you take your first breath, you become eligible to die. ... Stay hard!"
@The Box he makes some sense but he’s obsessed, perhaps it’s good but I’d get burnt out, I gotta run every other day and strength train too
@The Box hes still running 100 miles 25 years after he did his first one
David Goggins hasn't had a heart attack yet and he outruns these 'professionals' telling you that running is bad for the heart???
I did a 20 mile training run yesterday and all watching this made me do is wish I had run farther. Everyone knows running that much is not healthy for you, but I’m not trying to live the most mediocre lifestyle just so I can live longer and not experience what being human means. In the 24 hours that it takes some people to run 100 miles they will find out more about the world than 10 years of just existing between the ages of 70 - 80.
Michael Fibich look up the Tarahumura (sp?) Indians in Mexico. What this guy is putting out is not science.
If running is that meaningful for you, I completely respect that. But I don't think someone is mediocre if they'd rather have another 10 years with their children, grandchildren, spouse...
Like most things in life, balance is the key.
So true
That's right.
Everything in moderation. We've known it for over 2,000 and we still run, workout, drink, eat, sleep and work to excess!
Exactly.
So don’t go hard all the time.
But that means don’t go easy all the time either.
@@stratocasterblue oh you sound like fun at parties
I'm an avid walker. I love to walk. Sometimes I even enjoy a nice run or some hill climbs. The runners in my life don't understand. They're into their best time. Training for that next race. We don't understand each other. I walk to lower my stress and be happy. I hope it does good things for my heart.
Yea, same, i walk between workout days, it's good to make blood flow to my body and at the end im have more energy than when i started
Love walking, I walk at least twice a day, usually 3 times. Makes me feel great.
I used to be a crazy hardcore runner and weight lifter to the point where I burned my adreno glands out. Now I have realized that (especially as you age) you realize that all that is really needed was an adquate amount of HIT training for like one hour and to take it easy, eat whole foods, take vitamins, strech out, feel good (endrophins). Call it a day. Spritual growth, the increase of wisdom and knowledge, and being with your loved ones become the most important things in life in the end
@@AzraelPercussionNEO Thanks you for sharing this with us
Walker and runner here. Probably does good for your heart to walk. But some running wouldn't hurt. Not a doctor, but the doctor in the lecture makes this point. Maybe consider it.
for those who don't have a spare 18 rambling minutes of time this is the conclusion from Dr O'Keefe's paper:
The take home message for most is to limit one’s vigorous exercise to 30- 50 min/day. If one really wants to do a marathon or full-distance triathlon etc, it may be best to do just one or a few and then proceed to safer and healthier exercise patterns. On the other hand, light or moderate intensity exercise does not present the dose-dependent risks associated with excessive endurance exercise. A routine of moderate physical activity will add life to your years, as well as years to your life. In contrast, running too fast, too far, and for too many years may speed one’s progress towards the finish line of life.
Thank you. I was slightly distracted, so I played through this twice, and figured I'd have to watch it a third time, somewhere quieter, to finally figure out the point. His lecture seemed to be all over the place.
I really enjoyed the video. Having said that, i dont think extreme runners typically do it for their health per se, but because it’s a passion/sport/hobby/addiction. Nevertheless it is very interesting and useful information imo. I’m really glad I watched it.
I love the criticism of the 18 minute long presentation when that's literally the whole point of the TED Talks. They last 18 minutes and they are someone talking about something that is supposed to be somewhat interesting. Weird.
@@CornParticulates great that you liked it. I guess.
The point for a lot of us, especially who have any background in the field, is that the talk wasn't very well organized, and it was difficult to figure out just what the heck he was saying.
Don't know what TED talks you've been watching, but, no, they aren't usually just 18 minutes of rambling. The good ones are focused, leading up to and supporting the speaker's conclusions.
I watched this twice and was still going, Wait, what? Reminded me of my undergrad German physiology professor who even the students from Germany couldn't understand. If this was in the courtroom, the judge would have stopped him with, Whatever your point is, we're not getting to it, so I suggest you do and in short order.
I'm glad if you enjoyed it. I found it very different from other TED talks and presentations I've seen. Even those horrid advertorials are better done.
I wonder how much of the deleterious effects of "endurance exercise" is more from the high carb diet which is so endemic in that culture rather than the effects of overtrainig? Add to that the addition of all the sports drinks and gels and their insulin levels must be over the top. Insulin Resistance is now widely recognized to be the root cause of cardiovascular disease as well as most other degenerative diseases.
Started running in middle school and have been a runner all my life. Had afib episodes all my adult life and they started to get worse as I got more into the longer distances. I couldn't even bend over when running (stopping to tie a shoe) without triggering my afib. About two years ago, I took a year off running due to a knee injury and then, when I starteted back exercising, I started running shorter distances and alternating with biking. Haven't had an afib episode since. Just my experience.
CSWRB in which hr zones have you usually run so far?
And how much % of your year in each zone more or les? Z1 and z2 are the more interesting ones i would like to know.
Super 100% correct. .....
It's the carbs bro, not the running
@@naphtal wrong. It's overuse. Depletion of magnesium, B vitamins, CoQ10, and Vitamin E. The heart is a muscle... a machine. These cells get depleted when forced, like any engine, to work too hard, too long. These nutrients must be repleted/fortified in the diet. Carbs have NOTHING to do with it. In fact, reloading muscle glycogen stores with simple carbs is necessary for endurance training. All this is 101 sports nutrition.
Fitness is a journey, not a destination! Great presentation!!!
Amazing info
Well said!
Poet and you don't know it.
Good title for a Ted talk. Nice!
I'm a runner, personally I believe that life isn't all about how long we live. The meanings of life, the adventures in it, the accomplishments are what matter more.
Distance running gives me that sense of being alive and freedom. I don't need to live so long. What I want is though, to let life blossom before it wilts.
Yes!
Yep 👍🏻
I have seen lifeforms wilt...can't say I have ever seen life wilt...I have seen many life forms..... can't say I have ever seen life!
After the mentioned researches, and with respect, but we have to quote from an another gentleman too:
"I'm an alcoholic, personally I believe that life isn't all about how long we live. The meanings of life, the adventures in it, the accomplishments are what matter more.
Heavy drinking gives me that sense of being alive and freedom. I don't need to live so long. What I want is though, to let life blossom before it wilts."
That's the philosophy of drugs...You get this great feeling every time you do them right...But what comes after is another thing .
Summary of recommendations he showed from studies, run:
10 to 15 or 20 miles per week - 12:57
maximum 8 miles an hour = 7:30 pace - 13:17
2 to 3 or 5 days a week - 13:37, 13:48
1 to 2.5 hours a week - 13:48
You da real MVP
Thank you so much
@@JohnYoga Find something that fits your schedule
@@JohnYoga 27 % decrease from 10 to 15 miles per week, only 25% 15 to 20 miles/week but I also saw that 22% decrease up to 5 miles per week, that sounds good enough for me haha
@@JohnYoga 5 to 10 is one of the least effective too, so if you go over 5 in a week you might as well try to reach 10
I'm 37 now, and I've been running since I was 14. Nowadays, I average 25 miles per week, but when I was in my teens and twenties, I used to run even more, like 35-45 miles a week. Once I entered my 30s, I purposely reduced the time spent running to incorporate more of strength training programs, such as weights, HIIT, and pilates. I've never ran a full marathon in my life - I never saw the point of it. I ran a half marathon once out of curiosity, and never felt the need to run more races. I feel and look pretty good now. I think the amount of running I'm currently doing is especially necessary for my mental well-being.
I think a reason many people train too hard is because of things like they want to "lose weight." So they run more than they should a day. It should be a lifestyle, not a temporary thing. And there is no hurry when you make it a permanent lifestyle change as long as you make progress in reaching your goals.
That's what I see so often. They want to burn that cake, or last nights pizza or whatever. But a lot of them just do it for this reason. And that's so sad...and these are the people, that represent the studies. :/
I believe these studies refer to athletes who are ultra and marathon runners who do multiple extreme races not people who are trying to lose weight.
@@mauiswift6391 I think the same way
Some of the studies O’Keefe sited are elite athletes, not your everyday Joes trying to burn off a few pounds.
Great research! I'm one of those marathoners who doesn't want to hear it but I need to. I adore running. Longevity obviously matters much more though. Thanks a lot for the bad news!! Lol!
I think one thing that can be taken from it is that if you want to do things like marathons or more it's fine but if you train like crazy and never slow down you don't heal from the damage.
Metric System sum up: Run 15-25Km as max distance. Run 10Km/h as ideal speed. Run maximum 2-5 times per week. This applies to weekly training over the course of your life. Running a Marathon or ten wont hurt you in the long run.
Thank you
How many times per metric week?
Lol
@@muonantineutrino Genius.
The message on marathons which I took from this was that they are an unnecessary risk.
David Goggins disliked this 452 times.
hahahaha
462... GET WITH THE TIMES BRUH
Yeah haha.
😂😂
He was the first person I thought of too. I'd like to see a CT of his arteries
Less is more! An excellent talk from an expert. Very helpful for a 72 year old with high blood pressure, anxiety and depression. I can only walk and not too fast either. This is very encouraging. I'm just off for my afternoon circuit of the block.
Hi collin! Random question but what advice would you give to your 20 year old self and do you have any regrets?
@@davidnguyen3990 This will probably not be what you expected. My advice would be, "Believe on the Lord Jesus Christ and thou shalt be saved." My principal regret is that I have not walked closely enough to him, which is why live is hard at the moment. Apart from my recent suffering, my life has been tremendously blessed in so many ways since I was born again at the age of 26 through faith in Jesus. Three high-flying children, all believers, a wonderful wife, my own business and a preacher for forty years until the depression.
@Marianne Ward In the light of the man's question, my answer was appropriate. It was also true. It was exactly the advice I would give. We all have to put up with things we hate.
I've been running since 1958 and have run over 100 marathons and lots of other distance races. I've trained 20,000 or so miles in that time. This video has caused me to alter my racing and training to where I'm only running about 25 miles per week (down from 50 miles per week) and have given up racing anything over 10K. My usual run is about 30 mins/day 4 or 5 days/week. I do some short sprints of 200m in those runs however with walking recoveries until my heart rate gets back to 70% of max which is when I start the next 200m interval. I'm grateful for the heads up which this video provided and hope that I'm on the right track. Thanks Dr. O'Keefe!
You may also have had severe case of over-reaction.
Kidding - and not. Depends why you run, ultimately. Do we drink alcool to maximize life expectancy? Do we eat cake because we want to live forever? Do we eat PERIOD to live forever? Most things in life don't NEED to have as a goal to maximize life expectancy.
That being said, I take his as a useful warning for moderation. There's a point of equilibrium to reach among multiple factors in exercise, as in anything. If you've found your new points because that's where you are in life, congrats.
You're a very wise athlete.
I've run 8 marathons. Started when I was sixty and my last was Boston when I was 65. I am now 70 and have had the urge to run another but on seeing this I don't think so. I run 3 days a wk now. 5k max. Like how I feel. We have 4 grandchildren and I would love to see them as they progress into adulthood.
i started jogging 6 miles a day felt terrible, 3 miles a day makes me feel ok, im going to keep doing 3 but when it becomes too easy ill carry some weight or jog up and down hills, i already do run 50% uphill and they are steep in places and i have to stop half way up these hills for a breathe, i guess as long as you stop for a breathe you are not overdoing it
Interestingly enough, I found that everything this doctor said about adjusting exercise routines I've already done on my own. I knew I didn't like the way my heart felt when I pushed too hard for really long distances. I listened to my common sense and unwittingly, I matched up to this doctor's advice. 3 times a week for slow jogs about 35 minutes and stop to catch my breath. I've been running for decades. Has helped keep diabetes away and I've been able to maintain my weight. Exercise works.
As a marathoner I must say this definitely is freaky, especially for someone who prides both distance and speed.
Not everyone is the same. Listen to your body
Sometimes you need to choose between your pride and your overall-health :D
@@BeaVizcarra Sometimes (in fact, often) your body doesn't tell you anything - in fact you feel great, and then BOOM.. you drop dead...
Like my comment if you are still around. If not, RIP 💐
@@NurayaHijab Could eating meat or animal based products be pride? Would taking that away potentially be taking away one’s pride? It’s interesting to see the research he’s portraying… if it were not for the animal product industries, he again, would be out of a job.
PS: I've logged over 750,000 miles in the ultra cycling season of my life and now over 55,000 barefoot running miles in just 7 yrs since transitioning. MY cardiologist says I have an amazingly perfect and clean heart. I'm almost 57.
Omg, an 80-10-10 barefoot endurance athlete.
And your point is? When you are talking about statisticss, you cant just take one random example and use that for or against a hypothesis. He didn't say anything about ALL extreme runners dying of heart failure, or NONE of the extreme runners dying. He talked about STATISTICS.
What's your diet like?
Im also interested in what your diet looks like. Are you vegan? Please answer.
Don't forget to consider the problem of measurement itself. Check for a screening as far as plaque in your arteries is concerned. Your health: heart rate, colesterol status can be within the normal or slightly better range which can in fact deceive you and the physician. Remeber that conflicting views on a subject is a laudable trait.
Im running my second marathon next weekend. Im going in boys, wish me luck. :D
I wish your still running daily after 1 yr
Good luck!!
You alive?
You’ll need it!
(At least eventually).
Hmm, no reply...
9 years late but that was one of the most informative TED talks I've listened to. Thank you very much Doc!
'Ted x' talks
It's not late. 10years ago where Ted was about information and not pushing an agenda
So running 2.5 to 3 miles a day (30-45min) 7 days a week isn't going to cause heart damage he is talking about?
This video's claims has been debunked. And the numbers he present is based on poor methodology in his studies he is referring to.
@@AS-gx4qg Tossing about catchwords and phrases like 'debunked' and 'methodology' to validate your counter claim, does the exact opposite.
I’ve begun slow jogging and I love it. Going on 56 I’ve never participated in sports but have always been drawn to running. Bad knees forced me to find a happy medium and following the advice of my orthopedist I perform what I love “in moderation” and note significant gains in muscle and a drop in my blood pressure. This is sound advice.
Short version: Everything in moderation, including exercise. The evidence is showing the ideal amount is 10 to 15 miles of jogging per week at a 6 miles per hour pace.
Thank you I was looking for this but I cant reach 6 miles in jogging.
@@dont_talk2me Run 2-5 times per week. 2 miles each time at a pace of 10 minutes per mile. If you do this, you’re all set.
I really appreciate this video! I'm a new runner and feel the pressure to get the miles up but I'm more comfortable knowing the range where it's safest for me and my health. It takes so much pressure off when I'm surrounded by people running marathons and even longer races. Nothing against them. Such great research and info.
I was an extreme athlete I have done all of the above till I developed arrhythmia in my case paroxysmal AF at age 45. I have since then decreased my exercise and am much improved. The real issue is I have a intimate knowledge of approx 30 people such as myself of similar age all doing the same thing 7 of us have had ablations for AF. I'm sad to say he is right and I and many like me are living proof.
+Rational Thinker Arrhythmia may be caused by swimming. In my experience. Running fixes it. More running.
Awesome. Thanks
Is jogging 1 mile a day ok
AL __________ better to do 2 miles every 2 to 3 days. Give yourself time to warm up, walk the first 5 to 10 mins and allow days off for joints and muscle and connective tissue to repair and recover.
Rational Thinker I’m an avid exerciser. I too suffered AFib. Two cardiac ablutions later, no more extreme exercise and feeling a lot better. This guy is spot on for most people
I think humans are tougher than this man gives us credit for, especially when he isnt taking into account dietary choices.
He’s just showing the abundant scientific evidence
I have been an endurance athlete for about 10 years now training for Ironman triathlons off and on...and I have definitely noticed some negative health related things that occur when my training time periods rise above a certain level.
what about rest and diet? Did you get enough?
I run a marathon a month. I train doing 20 to 30 miles a week, not too much. No gym. I just love the marathon.
Wow. This blew my mind. Completely contrary to what conventional wisdom has fed us for the last 30 years. Thank you for sharing.
This TED Talk is a fantastic example of how we should not take everything we see and hear exactly as it is. With all very much due respect to Dr. O'Keefe for his time and effort to help us remain healthy, and who is in fact continuing his research and sharing what he finds. This video is still causing concerns and questions of those who are actively trying to change their lifestyle and may be discouraging those who might otherwise create a better life for themselves. Thank you very much for those of you who are posting links to the most current information that recent research is providing. It is highly important to continue to share this these links to keep us all informed. I appreciate it very much!
Wow a comment that was pretty much completely positive and very well written. Fuck me is this even UA-cam? Good fucking job Sir, I don't even know what to believe...
Im not clear on how his numbers have changed during the years since this talk. Im sure he has found new things on this topic.
I can't see this as discouraging. Even though his closing statement is that he doesn't do that much running anymore, in the moments before that he says that we just shouldn't overdo it.
Imo it just shows that too much of a good thing many times could be a cause for illness. We should learn to listen to our bodies. There are signs that can be read if we pay attention as to whats healthy for us and whats not.
Sokratis Dalakas in this presentation he provides specific numbers regarding how often and how hard you should be jogging each week. It's been a while since I've watched it but I believe he said no more than 3 days a week or you would be harming your body. He has done more research he since where he found that jogging give days a week will not cause the harm he originally thought. Keep reading the comments you'll see what I am referring to. It was reassuring to see that other people are posting the updates and keeping us well informed.
That comment was a pleasure to read.
Every other day easy running, with a good hard interval session twice a month/once per week, is best for overall health and sustainability.....................the trick is if you are competitive, you must train high mileage and good intervals, or you will not perform week at 5k or 5 miles......will this harder training get you to be older and longevity with quality, hard to tell...........but the slower more consistent one will, tricky......at 50, I've stopped racing and gone for more, consistent, relaxing conditioning, for overall health and fun!
We all have different views about life. You can always find the negative in everything if you want to focus on the negative.
According to my own experiences of 41 years old of life, Endurance sports have saved my life so far. Life is so short, do what makes you happy. Live your life the way you want to live. Balance is the key of all.
This is one of the best talks when it comes to exercise and safety.
I got AFIB around 27 from training too hard. I’m 32 now and in great shape! Moderation and balance.
Proud of you brotha
i grew up playing ice hockey, and in my 20s I stopped playing
but took up running. I have always been active, I cannot imagine
living without exercise. I never ran too far, I go 4-5 miles per session,
anywhere between 2 to 5 times a week. It has probably been the reason
I never went on an anti depressant
I'm 75 years old and, over the past year, I managed to lose 70 pounds (Noom) and I swim every weekday for 40 minutes with a 5 minute relaxation back float. The combination of moderate swimming laps (I use water weights and swim fins to add resistance) is the perfect balance I need to keep my diet and exercise regimen in balance. It's great to see the results of studies that prove what I sensed from my experience...40 minutes of moderate-intensity lap swimming and a 1,500 calorie diet are keys to a healthy life style.
I watched this video today after having the worst run that I have had in a while. I was really bummed because I had to walk at various points during my run. I got really discouraged. This video has helped lift my spirits.
His focus on exercise intensity is very important: At 35, I had a comprehensive heart examination, including EKG, ultrasound and wearing a Holter monitor for 24 hours. The doctors could find nothing wrong with me. A few years later, I tried a high intensity interval workout which included eight 30 second sprints within a 20 minute period, during which I pushed myself to the limit. At the end of the workout, my heart rate didn't slow down as it normally would, making me feel dizzy, uncomfortable and very scared. This phenomenon is called exercise induced tachycardia. After 10 minutes or so, it subsided, but I would never push myself so hard again - it's just not worth it.
Nice story and last name.
Well you weren't used to it
To be fair, you weren't adapted to this type of workout. All evidence for decades has been that you shouldn't just "max out" without training. This is regardless of the exercise.
This TED Talk doesn't comment on HiiT, sprints, or strength training. It doesn't even discuss things like 400m or 800m sprints. Just mid to long distance training.
If you don't ever do sprints again, that is perfectly fine. But I wanted to clarify things for others who read your story and think it's proper evidence to avoid high intensity workings.
@@Zyberwoof (wanted to point out that the video did not address the effects of combining various running times and distances with weights training, and I'd like to see that)
anyhow, I know someone who had palpitations after/during exercise. It could signal a heart condition (like backwards valves) that this commentor should see a doctor for.
At 56 he looks amazing! Too much of anything isn't good for you. What a great talk and hopefully it will save lives!
This was a good talk. I like to run I hate to push it though, this has given me permission in a way to just let it chill and not worry about the pace anymore.
Run 5k's. I seen a video of this female ultra marathoner. She ran 240 miles across the desert in Moab Utah. She ran so much that her body was swelling on the inside and she went blind because the swelling was pressing on her optic nerve. Did she stop? No, she stumbled and fell the rest of the way. If you look at some runners they look a lot older than they are. Some people get addicted. Longer isn't always better. Marathon isn't a distance you have to run to be a real runner. 5k's I think are more competitive and fun.
Courtney Dewaulter right?
@@13WhiteFang37 yeah
@@13WhiteFang37 she is BADASS
Angela L yea but who the he'll runs for 50 hours!lol
I've done 1 hundred mile race...5 miles from the end, my vision went blurry, and I had to look down using my peripheral vision to see my feet. I crashed into my son as I crossed the finish line. I thought I just had dust in my eyes, but it was the swelling that Angela L described at to Courtney Dewalter. It's not because of my experience with ultra marathons, but mainly just out of time and general health considerations, but I've cut my mileage and race distances.
I completely agree with this theory. If one wants to take it to the next level. Add meditation after your run. The combination of the two, has amazing health benefits.
Hey Doc I'm watching 100 s of Ted Talks, but I find only 3 % effective on base of contents, presentation, speech, sound and personality.
To my pleasure, you are one of them. Thanks for illumination. Love you and Respect you.
This is a much needed talk today with all the extremists around like goggins and liver king, they will talk about being primal and ancestral but in reality our ancestors would NEVER voluntarily excersise
What a wonderfully informative presentation. This avoidance of high intensity for long periods is also shown in Mafetone program. At 63 I thought I had a responsibility to push myself harder to give myself the best shot at a long healthy life. Not now, I am going to keep the intensity down and settle for plenty of low intensity exercise.
So glad I bumped into this video. I was overdoing it and felt so. The video explained it and now I’ve cut down long distance/time running. From five 10k runs I only for between 2 to 3 5k runs per week , at a more moderate pace. Also , I’ve incorporated HIIT training which feels very good indeed.
You weren't at risk doing 10k runs lol
@@blzraven27if he's 70, he was. All the super old athletes that set world records for thier age group have been the lazy bums psychically in their youth, that's why there knees, ankles and other joints aren't shot. You get them once, they don't regenerate and you have to use them you're entire life. How fast depends on you
I believe there is more to it. Isn't that why training is so important? You build up to condition your heart and body to safely handle these activities.
I strongly agree with this. I've always ran and love it but I have to agree that it really makes sense. Pushing too hard or fast is not optimal, but in the other hand it's not about not exercising but just do it slower and with less intensity. Kind of hard to grasp for those of us who like to go as fast as possible. The level of damage and stress a marathon has on your body is undeniable, I love running but I find this information to be true
Knowledge is Power. Hardworking with incorrect knowledge do more harm than good.
An extremely important ted talk for fitness freaks . A real eye opener . Thank you doctor.
One of my best friends who was a season runner who always ran fast and far, died of an heart attack at the age of twenty years old after a run. We found his body in his apartment because we had no more news from him. Apparently and sadly it was not an abnormality. As a pilot I have to do AKG's once a year and when I run a lot they sometimes show abnormal but the doctor shrugs it off saying I'm a runner. But for a while I stick on 5 k's maybe three times a week, after seeing that I will reduce my pace.
Great information, thank you!
Moderation is key. Moderate regular exercise is good for you, without placing undue pressure / wear and tear on the heart. Society has an ingrained habit of more is better. A marathon is a huge accomplishment, but then ultra marathons and Ironman events push people to more and more. An active life is key, take the stairs, run a few times per week, hit the weights, cycle to work / the shops when you can. Be active and enjoy the benefits of moderation / long life! :-)
Kenneth Cooper's "Aerobics" in 1968 was the first wave in the running craze. He cautioned in his book, the benefits of running are many but if you run more than 3.2 miles you are doing it for reasons other than health
So, I've been doing pretty much exactly the type of running this cardiologist recommends for a while now. I did not consult any doctors or read any books, I simply learned to listen to my body. I began a couple of years ago to fuel it properly as well by listening to my body. Daily exercise is good, but too much is not good. I am 42, look more like 35, and feel as healthy now as when I was 29 and ran my first marathon. My weight is about the same now as it was at 29. I used to thank running long Saturday morning miles for that, but now it is clear it is due to better nutrition.
This opened my eyes a bit. The word I'll take from this is - Moderation! Life in moderation is healthier. Being efficient and optimal is more important than overdoing things. From now on I'll eat moderately, exercise adequately, and enjoy work. Thank you!!
Loved this talk. At 66 I exercise almost every day. Yoga, walking/jogging, some short HIIT workouts , usually mixing it up. I find recovery and energy come from not over doing it. Often I'll do another 10 minute workout before bed, jumprope or rebounder. or just stretching. My goal is not big muscles or even measuring gains but optimal health in which to enjoy life. It's working.
Used to do tons of long distance running and started doing research on more effective methods of getting in my cardio. I found out about HIIT workouts and cross training. After doing those kinds of workouts for several years now (bodyweight, kettlebell, etc) I can honestly say I feel a lot better than when I was a long distance runner AND my workouts are significantly shorter than my runs, opening up my day to get other things done.
Thanks. I rate this as the best TED talk ever. Evidence-based, sound reasoning, well presented, and taking action on what's presented will have massive benefits to those who do so. Great work! You pulled together a lot of high quality studies into a succinct presentation.
He never mentions other factors that obviously contribute to heart health. Food, stress, sleep, environmental conditions and occupational factors to name a few. Something to think about!
Long ago Buddha suggested not to go extreme. Too much eating and not eating, too much sleeping and not sleeping... Just like a string musical instrument, too tension can break the strings and not tensed strings can't make musics, similar our life should be fine tuned, and this fine tune comes from practice and intuition, science can give extra flavor.
I’m watching this, during a forced recovery day, after running too many miles the past couple weeks, and getting sore and run down. This will help me not feel too guilty over taking a rest day.
Thank you, doctor, for this important, well-delivered, life-saving teaching.
Brilliant!!! Everything in moderation has always been the best advice.
About to sign up for my first marathon wish me luck 😀
Much of this information, in bits and pieces, has been around for decades but the good doctor FINALLY puts together a sensible way to look at how we should approach our exercise habits in accordance with the older and, now, the newer research. His presentation style is low-key and comforting...
Agreed. 🙏 We are born to move and walk.
If being in shape and doing what I love most of my life shaves a few years off the end I’ll take that trade off anyday.
Someone didn't actually listen to the video... 🤣
I don't have any problems going down like Caballo Blanco. Die going down at what you love doing :)
Fantastic talk. I certainly believe our bodies are not designed for endurance sports.
I’ve been training my whole life. I agree with the 40-60 minute Mark.
This made a lot of sense to me. I hoped to be a marathoner but I'm having second thoughts. I'm running just as fast (or slow I should say) and just as far as he's suggested. I think I'll continue at this pace. Thanks for the reassurance. I won't push myself farther than this.
Hessa Al Khalifa If you want to do it! One marathon isn't going to kill you! Challenge yourself. Don't the the opinion of one guy change you. Do your research on both sides of spectrum.
Gojar *one cardiologist with like a dozen of studies surveying thousands upon thousands of individuals. Just saying.
I believe that every once in a while, you just gotta put your body to the test. It is important for some mental fortitude too. Go get at it and don't let this scare you. Just be smart about your training.
If you practice moderation with exercise, and you have an excellent diet with no extra weight, and no joint problems I think you could run a marathon if you employ a slow jogging/running method combine with walking. If you run 3 miles 3x/week, that could be enough for completing a marathon possibly. I thought about a technique I might use to run a marathon would be a run/walk method. Run 5, walk 1 or 2 to rest the running muscles, then repeat, and I just might be able to do a 4 hour marathon, but then I could not really say that I "ran" a marathon. LOL
Wow. I am shocked that Ted has not pulled this for spreading dangerous information. Very misleading.
Thanks a lot, Doctor for you valuable presentation!!!
Much respect to the good doctor for he has noble intentions no doubt and speaks a great deal of sense.
That said, I believe that at the end of the day everyone has to find their own way of doing this exercise thing. Everyone has different ambitions.
Some just want to stay healthy while others want to compete and perform well in races. I personally believe that both parties can enjoy the wonderful benefits of physical activity even if their training regimens vary greatly.
I am not gonna say I have been training for 50 years etc because I haven't, I have only been doing this for around a decade and the single most import thing I have come to learn is that you should always listen to your body because it knows exactly what is good for it!
Very important to note: there is a very big difference between genuine fatigue and laziness. As you train over the years, you will learn to tell which is which and when you do, you should be disciplined enough to act accordingly.
It is always good to err on the side of caution but, that does not mean that we should not push ourselves every now and then. The human body is a phenomenal work of biology with an amazing ability to adapt PROVIDED it is given sufficient time to REST and consequently adapt to stimulus, learn to listen!
The truth is, we have a very powerful feedback mechanism built within our bodies and it is designed to keep us alive and healthy for as a long as possible. Many people ignore it over many years and eventually the relayed signal gets weaker and this becomes dangerous.
Once we learn to really listen to our feedback mechanisms and act accordingly, we are guaranteed to get the very best out of our bodies.
I felt my heart relaxing while listening to his speech. Nice indeed.
30 min on elliptical and 20 min light jog on treadmill 6 days a week. 200 sit ups and 50 pushups 6 days a week. Gives me a nice physique and excellent health. No smoking or alcohol
Hows Your Diet and what does it consist of Thanks
@@loelco8162 Keto
When it comes to heart health, you can't just look at diet, exercise, alcohol consumption, smoking...as the risk factors, heart health is much more complex than that...don't forget about emotion, how we feel ...our feelings and emotions play a huge roll in heart health. Don't just look at data that doesn't show the whole picture of someone's life... if you love running and it brings you so much joy... it is good for you, if you are forcing it to get fit... then you might want to find something else that you can enjoy doing.
probably , this video is one of the greatest from TEDx Talks. Thank you guys.Thank you Doctor.
I knew a guy who ran and biked like crazy and he dropped dead of a heart attack while riding his bike.
Wow! Now I'm depressed, but humbled. Running has been my life since around my late 30's, when I was just running 4 milers at 10:00/mile pace, 3-4 days a week. Took a 5-year break in 2012 from ANY exercise (long story), and bloated up to 208 lbs. I'm 60 now, and have lost 60 lbs since resuming running in 2018. I LOVE how running makes me feel during the run, and after. Down to 150 lbs, and I look and feel fantastic. I currently run an 8-miler, 3-4 days/week at around 9:30-10:00/mile pace on a hilly course. I never run on back-to-back days, and lift weights moderately on my off-days. I'm bummed that I may need to cut back my running miles/week considerably, but apparently it'd be best for me. Sorry to rant.... just depressing as I feel SO good and have had no issues whatsoever. Looking now to cut back to 5 or 6 miles, 3 days a week. Bummer... but, I want to be as healthy as possible for as long as possible.
The general research I've done says that up to 30 miles per week is not going to result in a reduction in health. He didn't make clear what level these extreme athletes were doing, but IF YOU ENJOY IT, it sounds like you still have a bit of a cushion. But probably don't expect much health gains from those extra 10-15 miles a week (though the caloric and strenth gains will still be there).
It doesn't matter what the food companies provide. It matters what we buy and eat. The choice is yours. And mine. Choose better. Teach your kids to choose better.
Vegan runner for most of 32 years. 3rd in State (FL) in 200, 400 & 1500 meters, 4th in 100 meters. Just placed in my 48th 5K in age group. Cardiologist said I have the heart of a 21 year-old, even though everyone else in my adult family had/has diabetes/heart disease, in addition to mom, aunt & both sisters with breast cancer. Patiently waiting for docs to beat a path to my door to research what I've been doing differently all these years.
Hey there still going strong? Cheers
Great advice, it might come in handy when I finish a 100miler next year.
Life of exercise, diet and spiritual connection ...
Thank God I found the talk! Its a great revelation to me. Thank you James
Amazing! The readers of runners world won't be happy about this study. Apparently for maximum health you should be running 2 times a week, roughly no more than 10-15 miles per week. WOW!
I'm curious how much does diet factor into these studies...Many runners (myself included) do not have a heart-healthy diet due to a work-hard play-hard mentality.
Jen Samp start eating better
there are a lot of confounds in these studies, so better take them with a grain of salt. this is not a final word on the amount of exercise for sure, and the diet will most probably factor in strongly here. that said, it is reasonable to say that you can overexercise your heart, for sure you can.
Interesting comment, Jen Samp. When I'm exercising regularly and in shape, I find I have to eat more nutritiously and drink less alcohol in order to have the energy to continue exercising daily; eating better becomes self-reinforcing for me. However, perhaps I've never been hardy enough to "play hard" and then run a 5k or do Taekwondo the next day. I suppose the "ability" to work hard-play hard is a dubious strength. 50,000+ participants in the study would suggest that random dietary differences would be canceled out by sheer sample size, but it's certainly not a random sample, so diet could account for (some of) the differences. Thanks for your comment.
If heart healthy means wholegrains as the base of the diet, no that's not healthy. Check out the Primal Blueprint.
@@mycolouralchemy1259 no one said whole grains. Think of vegs, fruits, seeds, seafood.
This isn't the only guy talking about steady state long distance exercise being bad for people....I've been reading numerous research studies over the past decade on similar findings that he talks about. For every type of exercise there is a list of benefits and detrimental affects, think critically and long term when it comes to exercise.
Amen!
This is making me rethink my Cardiovascular Exercise and whether or not I want to run a Marathon. Enlarged hearts are not good. Who else is deciding to rethink their strategy for exercise?
fandaal It's probably no accident that most fun runs are around 10-12km, that's what our bodies comfortably manage.
That was good to hear. Thank you for confirming experimentally what I generally have found it is good to have as support when there are many ways to choose.
Did anyone else cringe when he said "It's not survival of the fittest"? That's not what fitness means in the evolutionary sense... Other than that, this was an excellent talk and brings up great points
He's right, that isn't what fitness means in the evolutionary sense. "Fitness" in the context of evolution refers to how well adapted an organism is to its environment. Also, "Survival of the fittest" is the moniker for natural selection which is only one of the mechanisms by which organisms evolve.
Shaun Cromwell Fitness is actually the ability to successfully reproduce. Being well adapted to your environment allows for that but it is not the actual definition of fitness.
rico suave Quantum physics has showed over the past decade that the observer effect dismantles realism, and shows that physical phenomena are the result of consciousness exclusively, so what does that do to darwinian materialism? How do you reconcile the two? You can't ignore every other field of study because of a bias towards biology alone, quantum mechanics are as serious a study as any, I'm anxious to hear your response and if you were already aware of the observer effect.
TheLastAbacus So what shitty documentary did you watch that made you an expert in quantum theory?
CassieLino quantumenigma.com
physicsworld.com/cws/article/news/2007/apr/20/quantum-physics-says-goodbye-to-reality
Great advice..... Moderation in life is the 🔑
Thank you doctor. Tomorrow when I go back to my exercise I will put in practice all this information.
Started running last year. Won't run a marathon unless I can get under 3:30. Anything more never felt like is good. Ironmans are the worst. 7-8hours of vigorous activity for the elites, 12h or more for us mortals. 5k to half marathons are the best.
My father was told this 17 years ago in yemen and finally he died for hart problem he use to run so fast every morning he is gone now almost 2 years
Thank you for this lecture. I kind of suspected that the law of diminishing returns, which applies to everything else in life, would apply to exercise as well. Thanks for going over the evidence for this.
Dr. U have cleared my ideas regarding exercises.
Thank you
U are true messager for happy long living
Once again thank you
This sound's right, because with everything in life, balance in the key. Thanks.
I have to wonder did we really evolve to run 26 miles a day. I would imagine that most hunts were a few miles away at most as the carcass had to be moved back to the tribe. The pace to go on the hunt would have to be one that the youngest hunters and very old hunters could sustain. The hope is that it would be at a pace where the folks running could enjoy it
Watching this at the end of 2019. And David Goggins comments are so true. I can't focus on this guy as Goggins have consumed my mind. Gotta run, sorry doc.
Very informative!
David Goggins should do a CT scan right now.
Really informative. Thank you for sharing.