The INSANE Brain Benefits of High-Intensity Exercise | Martin Gibala
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- Опубліковано 23 січ 2024
- High-intensity exercise increases levels of lactate (a metabolite) throughout the body. This has a whole host of beneficial effects. In this video, expect to learn:
• Details of Rhonda Patrick's Tabata protocol
• How lactate generated during vigorous exercise spreads to various organs (like the heart & brain)
• Why executive function tends to improve after high-intensity exercise
• How the shear force of blood generated during vigorous exercise increases VEGF & BDNF at the blood-brain barrier
• Rhonda's peak lactate level during vigorous exercise
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I don't mind leg day at the gym.
It's just the two days after that I can't stand.
Buy some compression sleeves for legs/calves (like heavy duty athletic ones) and wear them for the following two days under your clothes and sleep with them on too. Shaves about a day off the DOMS. Move and walk around as much as possible as well; sucks initially but the more you move the more the DOMS goes away. Water helps too.
Going to run 10 sec Sprints on my manual Treadmill right now : on the minute 12-24 . I am 70 years old.
Nice job , im 52 did 3 x 10sec sprints on my morning walk in jeans and trainers this morning
I learned that after a certain age, rigorous excercise is bad for you because your body cant repair like it used to.
@@christophern2818aye, it’s bs. Mindset is the biggest factor and baseline health coming into that exercise into old age
I do 10 second hill sprints x5 with one minute of rest in between sets. I'm 70 as well and still going strong. Be well!
swim intensely then...@@christophern2818
When the interview finished, I thought he was going to burst into "It’s The End Of The World As We Know It (And I Feel Fine)"
For the people who wants the Key takeaways
00:14 🧠 *General exercise improves brain health and lowers the risk of neurodegenerative diseases.*
00:43 🏋️♂️ *High-intensity exercise may offer unique brain benefits compared to other types of exercise.*
01:53 🔄 *The lactate shuttle theory explains how lactate, once considered a waste product, is actually a valuable fuel utilized by various organs, including the brain.*
03:27 🔬 *Emerging research suggests a link between high-intensity exercise, increased lactate levels, and improved brain function.*
04:23 💡 *Infusing lactate into humans increases brain-derived neurotrophic factor (BDNF), indicating potential benefits for neurodegenerative diseases.*
05:18 🧠 *High-intensity exercise correlates with improved executive function in humans, specifically linked to lactate levels.*
06:40 💪 *High-intensity exercise may also have benefits due to increased blood flow and shear force, potentially impacting brain health and cancer cells.*
09:10 🌪️ *The unique effects of high-intensity exercise on the brain may distinguish it from moderate, continuous exercise.*
I love sprints. Huge difference the days i do and the days i dont sprint
It's been a while I have done any high intensity exercise. But after watching this I'm definitely adding it to my week. Thanks a lot for discussing the benefits and what TABATA is. The on-screen references were really helpful
Rhonda, thank you so much for all of your helpful content. I was discussing your work as well as the work of Peter Attia with a colleague yesterday.
Day 5 of NMN, it becomes incredible on the fourth consecutive day 💥
497 days no alcohol 🥇
More blessed and grateful than ever before 💫
🏆
I work in a supplement store and it’s next to a cat store 🏬 ❤️
Is it possible that HIIT training mimics what happens during a life and death struggle? Short bouts of all out effort where any chemicals released that improved survivability such as increased mental clarity and focus would be selected for.
Great content. Thank you 🙏
I love your videos. The body is the connection to life.
Good work Rhonda and Martin. Good intel. I've trained intensively for decades. I cannot train at a mild pace as it feels like a waste of time. For me, and as I have told others when I taught a class, the benefits hit the physical, mental, and spiritual.... You should also look at some of the work on meditation and its brain benefits. I've done that since the mid 1990s. Very positive as well. Thanks.
Wow, very interesting insights! Your thoughts on shear force Rhonda are something I've believed for years but never was able to articulate in the way you just did. You said exactly How I've felt but never had the science to support my thoughts. Thank you for this. I always used the analogy of getting an oil change on your car, the "shear force" as you said is like clearing your pipes from all the junk---a crude analogy I know but it is always how I pictured it. I hope to see more development in this area of HIT on brain health. Parkinson's also runs in my family, so it is a topic I am interested in as well.
Great podcast and information. As a Functional movement coach it's really important to build an adequate baseline strength in your key muscles used for example in sprinting before doing these HIT exercises.
As far as I’m concerned it’s just about pushing yourself, really getting that VO2 max, but this can be done with a hard run, no trotting around, or lifting very heavy for awhile, that by the time you’re done you’re toast, it’s not exactly just sprints
Thank you both. How do you measure lactate? Very interested in this topic. You mentioned your parents. Was their lifestyle conducive to preventing neuro diseases? Much more is known now.. my mother got altizmers. She was fit. Active.. but never ran.. she believed in walking. And the food pyramid. Thanks
Well, good for you.
Im age 46. It was so easy in my twenties....take an effort as i approach 50
46 as well ✊
@@RealziesCuts we can still do it, just have to try a little harder
@@user-ef2ix7nt3ejust don’t go as fast. I’m 68 and do sprints twice a week for 15 minutes. Twenty second sprint, one and half minute walk on zone 2. I’ve been doing sprints for 30 years. I just can’t go as fast as I used to but I do what I can.
Díky.
How do we know if high intensity exercise isn't harmful in the long run? For example, i understand that clearly theres benefits to high intensity exercise but what if once you start to change your bodys mechanism and cell structures the high intensity exercise must be sustained throughout the course of your life otherwise it can lead to faster body degeneration
What’s considered high intensity? Heart rate, duration, frequency? Etc Requirements?
To put it simply, its how much effort you put in and how much it uses our energy.
The max effort exercise will gas you out in less than 20sec, like all out sprinting
Does a 5 min sprint at the end of a zone 2 workout count? What about resistance training?
No, as that's a sub max effort. Needs to be aax effort. Sprint 8 to 10 secs. Long rests. Many repeats
Yes heavy resistance training. Must be heavy. 6 reps max. Single leg exercises. Long rests between sets. Plus plyos
There’s no such thing as a 5 minute sprint, you mean running faster at 5 minutes? That depends how out of breath you are
I have never been fitter since reducing the intensity of my cardio workouts. I do weight training 5 days a week. If I do a tababta on my rogue echo I’m knocked out and need extra recovery time. I occasionsly still do the odd tabata workout but unless you are some kind of professional athlete I think there are more benefits to doing lower intensity cardio and just go hard on the weight training
I agree.
Just re-watched. Great clip. Today did intense legs, core, abs, bike.....then to round it out, the last minute i maxed out for burpees and the headspace is amazing..... Here's a great intense exercise I did a while ago as a warm up. I did nonstop burpee pushups for the length of Stairway to Heaven... What an amazing feeling and headspace and body thereafter.....Free...you feel very free.... Watch the film "After Death" , very important documentary on near death experiences as it talks about how several of these people felt their consciousness expand during the experience.....
Rhonda, the next time you have a weight training/musle guy on your program please ask him what happened to the all or nothing motor unit theory as the new reccomendations saying lighter weights with higher reps are just as effective as heavier weights with less reps contradicts the previous theory. Former personal trainer and old guy(63) that is trying to hold his muscle.
Any danger to the CNS of doing too much high intensity exercise?
Personal anecdote, you need time to recover from high intensity power efforts. If doing something like submaximal squats for a few days, your jump height will go down if you don't recover enough. It can affect mood, speed, maximal strength, mental focus and reaction time, and probably more. But you can spend a relatively short time doing active recovery and symptoms will resolve. Back to 100% in a few days!
What's a normal resting/fasting blood lacate level? Mine is usually ~ 1.5mmol.
How do u calculate that?
My old boxing coach was right 🥊... , "sprint so hard the science takes care of it self"
i have this problem when i try to exercise anything moderate intensity or higher. After the workout i feel stressed for hours and i have this throbbing pulse feeling on the arteries on the sides of the head. it almost feels like i have a pulsing helmet around my head and this feeling does not change based on my pulse and this can cause very bad sleep for me also. i have went to doctor and done heart ecocardiogram, v02max cycling test and blood pressure and these test says im normal but this intense feeling persist.
Sounds like zone 2 would be better for you. I think being able to do both during the week is ideal, but doing exercise that helps you feel good is important!
There's nothing you've mentioned here that would say that HIIT is better than say a tempo workout...where you're working out at a uncomfortable rate for say 30 to 40 minutes. In fact, the tempo may be better?
Just lift weights and do cardio and stop splitting hairs
78 year old male divide sprints into green light yellow and red efforts better to stay in green light effort live longer
I think Tabata and HIIT mimic primal hunting for a meal.
I’ve have heard her talking about doing Tabata in depth. She isn’t doing Tabata. What she does is quite gentle. Tabata is BRUTAL. It is the most brutal workout.
Can you expand your comment further please
@@troycarpenter3675 in short, she does tabata breathing through her nose. It is not possible (which you will know if you know tabata) to do tabata and breath through your nose. Breathing through your nose, as we all know, is gentle exercise. Also, you can not do two tabata sessions back to back. One tabata session nearly kills you.
You may want to be careful if you are middle age..people sometimes get a sudden heart attack..
This is super old news. I’ve been talking about this for 20 years.
🙏🌱🌿👏
I applaud high intensity intermittent brain eating
Others say women taking hiit classes gain weight and hormones are whacked.
Rhonda I love you but did you not know that your brain can implode from; information.. overload?!
Don't do vigorous exercise after covid reinfections.
Why
@@phoenixgirl11 covid is vascular/neurotropic disease. Don't think of it like cold. Research
I have a hard time disconnecting from her appearance at Rogan during the pandemic... Probably my lost...
Please stop posting the academic papers during the video, it’s totally pointless. We want to watch and listen to the interview. Put the papers in a link in the description for those who want to read them.
I prefer it, as I pause and screen shot then
Ski erg!
Some fitness ppl need to chill before it becomes a cult mindset, like relax lol don’t be chasing lactate threshold numbers lol
Bravo Dr Patrick , you mentioned Alzheimer’s as a possible beneficiary of “ sheer force “ ? 😊
What’s up with that Walmart knockoff Peter Attia
Your family can have Alzheimer’s, but did they work out at all??? I bet not, so don’t go crazy
This interview doesn't give any precise protocol for cardio exercises or HIIT...people just like to talk and ralk ...repeat and repeat to kill time...