Best Predictor For Living Longer: Why VO2 Max Matters

Рет қаралды 796,163

Күн бұрын

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Best Predictor For Living Longer: Why VO2 Max Matters
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In this video, Jonathan from the Institute of Human Anatomy discusses heart health and fitness parameters that everyone should consider striving for. Explore effective exercises, and cardiovascular nuances, and master VO2 Max. Also learn how to maximize heart rate, and maximize your body's oxygen consumption. Discover the benefits of VO2 MAX benefits and its links to longevity. Have fun elevating your fitness journey!
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0:00 - 1:45 Importance of Heart Health & Exericse
1:46 - 2:58 Why High Intensity Exercise is Important For Heart Strength
2:59 - 3:25 How Much Can Exercise Actually Strengthen the Heart.
3:26 - 4:08 Fitness influencers: Lungs, Heart, Blood Vessels, and Muscles
4:09 - 5:14 Maximizing Heart Rate and Your Oxygen Consumption (VO2 Max)
5:15 - 8:03 The Proper Way to Set Up VO2 Max Training and the Importance of the Challenge.
8:04 - 8:31 How Often Should You Do This Training?
8:32 - 9:45 The Benefits of VO2 MAX Training
9:46 - 10:45 VO2 MAX and Its Links With Longevity!
10:46 - 12:01 Final Thoughts!
12:02 - 12:39 Support The Channel!
Music: Bensound.com/free-music-for-videos
License code: TSGVZUO51WRBNIOS
#HeartHealth #VO2Max #instituteofhumananatomy #fitness

Пікірлер: 895

@theanatomylab 4 ай бұрын

Check out Brilliant for a free 30-day trial + 20% off for the first 200 people to sign up for an annual subscription!! www.brilliant.org/IHA/

@cheems6193 3 ай бұрын

Man I run at my max strength at longest as possible and faked a dangerous situation so I have some adrenaline and I ran so hard and fast for a long time as I got to my home my heart is really beating out of my chest HARD and very fast and while running at some point I forgor to breath so I was extremely dizzy and lower body completely stiff lol

@calebjushua9252 2 ай бұрын

🕵️High intensity exercise may cause left ventricle hypertrophy. It thickens the wall thickness of your heart. That's the con of that kind of exercise.

@spelunking4444 Ай бұрын

Brilliant and or google are asking for for my google account password. Is this normal? I tried creating account through my google acc and went through all the steps finally it seems like last thing it asked was for my google password😳🫣

@naishe 6 ай бұрын

I think this video should also include that people should get their heart health checked before they jump into VO2 Max high intensity exercises.

@piddlydiddly 6 ай бұрын

Sure, but if you live most places in the world, this wont be offered to you even if you ask for it. Only time NHS will give you heart checks is if you have symptoms of something related, or you're going on meds that will likely affect your heart. They don't care otherwise.

@jlllx 6 ай бұрын

if over 50, sure

@shintyty 6 ай бұрын

realistically tho, an avreage person that has not done much workout should go straight into this high intensity training. You need to build up to it or you might become injured

@cassokon 6 ай бұрын

@@shintyty How do you know where your heart health and VO2 levels stand if you don't get tested?

@gemain609 6 ай бұрын

@@cassokonResting heart rate is a big indicator.

@NewMessage 6 ай бұрын

I just let opening my bills spike my heart rate. Never fails.

@hako9393 2 ай бұрын

True. I also always get mad at my boss. He gives me a so called ¨monthly¨ payment, but it only last for 2 weeks.

@menumlor9365 5 ай бұрын

When I was in the marines something that we use to do 3-5 times a week was run up hills a lot. And I mean a lot. My legs got bigger, lower back got stronger, and my stamina was insane.

@bancy1527 2 ай бұрын

oh yes, my athlete training camps were absolutely brutal, and hill runs were indispensable. Stupidly intense, stupidly sustainable, stupidly useful.

@menumlor9365 2 ай бұрын

Yes sir. I was stationed in Hawaii and contrary to popular belief it’s actually really hilly. My favorite hill I hated to run the center of the big island where you were at 6000ft above sea level for 2 months at a time. When you came down to sea level is was so easy to breathe.

@TheLastQuaxel 20 күн бұрын

@@menumlor9365contrary to popular belief??? Is it not common knowledge that the islands are volcanic mountains?

@menumlor9365 15 күн бұрын

Nope. If you’ve never been to Hawaii, the only experience most people have is a movie perception of a beautiful paradise with pretty hula girls. Lmao. The last thing that’s on their mind is a volcanic mountain that kills your gas mileage every time you drive up hill.

@chrisbahnsen7551 6 ай бұрын

I think this type of training is under appreciated. After doing 1km sprints (with hills) and 15 minute treadmill runs at ~85% intensity each twice a week, I was able to get my 5k time down from 23.38to 19.12 in just a year.

@AverageJoe2308 6 ай бұрын

That's awesome. A sub 20min 5km is on my bucket list, but I am also into strength training so my goals are a bit conflicted. Was 23:38 how fast you were when you started or were you running before that? If not, then that is a super fast baseline fitness level!

@ChimericWhite 6 ай бұрын

It will take a lot of work to return to my former state, but I could run a sub-6 minute mile when I was 16. 25 now, and yeah most of my stamina remains but I'm not at that point of fitness anymore.

@paulallen1370 6 ай бұрын

@@ChimericWhite Shouldn't take a lot of work to return to get to a sub 6 minute mile, especially if you've been able to do it before. I managed to get a sub 6 mile in less than 10 months going from not exercising at all.

@theanomaly3038 6 ай бұрын

1km is not a sprint. At all

@All_righty 6 ай бұрын

That still sucks.

@larryhennis7694 6 ай бұрын

Had my VO2 Max tested a few years ago and had a number of 55, which is excellent for someone my age. I do competitive stairclimbing (Yes, there really is such a thing - look up towerrunning or competitive stairclimbing.). We who do this call it the hardest sport you've never heard of! If you want to increase your VO2 max and engage in a low impact activity, this might be for you!

@AndreiH1605 6 ай бұрын

Congratulations, you are absolutely insane. Damn.

@umangmehta9155 6 ай бұрын

I did it in LA at the us bank tower

@zk4929 6 ай бұрын

Age?

@speed999-uj5kr 5 ай бұрын

Pretty average number .... Not impressed at all

@zk4929 5 ай бұрын

@@speed999-uj5kr Depends on his age, which he did not mention. Over 50 years old with higher than 50 V02max is quiet good.

@TheSandkastenverbot 6 ай бұрын

In case you wonder why many pros don't do explicit VO2 max workouts: While VO2 max is very important for every endurance athlete, it's also one of the things that is maximized relatively quickly (several years). Much quicker than e.g. aerobic fitness, efficiency or lactate clearance. On the other hand, many still do training sessions above anaerobic threshold so they're getting close to VO2 max range anyway.

@DrPizza92 6 ай бұрын

💯 right. Too much work targeting VO2 max results in overtraining and staleness as well

@alienautopsy9326 6 ай бұрын

Doing HIIT saved my life. It takes a couple of weeks to get used to but once you adapt your health will improve

@theanatomylab 6 ай бұрын

thanks for sharing your experience! 🙌

@mewsiu 6 ай бұрын

its amazing seeing all of the little things ive researched over the years get featured in these videos and steadily we're coming to a general consensus of best human health practices. HIIT has been around for awhile (and science literature detailing benefits of sprint interval, etc, versus traditional workouts) showing how effective is for the time spent and the processes it starts / contributes to in the body for overall wellbeing

@amhawk8742 6 ай бұрын

I do kickboxing for an hour twice a week and basically it's 45 minutes (excluding the warm up) of 3 minute rounds followed by 3 minutes of rest (where you hold pads for your partner). By halfway everyone's gassed and then it's another half hour of pure willpower. It feels great though once you've finished the session!

@Tuffpaddy03 6 ай бұрын

I was doing Thai boxing 3 times a week when I tried out for the fire service. Even though I considered myself to be super fit (after 4 years of MT) I didn’t do as well in the fitness test as I expected. It was explained to me that Muay Thai/ kick-boxing on it’s own is anaerobic because of the rest periods and that I should have been doing some sort of uninterrupted cardio on the off days in order to build aerobic fitness. You live and learn

@dimaphone2984 6 ай бұрын

@@Tuffpaddy03As far as I understood the guy from the video, rounds less than 3 minutes long are mostly anaerobic, but 3-5-minute intervals are already largely aerobic

@dylanb2086 5 ай бұрын

@@dimaphone2984Yes, but running/cycling it is 3 minutes of a constant pace. Muay Thai, kickboxing etc. There is variance in the 3 minutes itself. Like kicking is more intense then moving, some moves and combos use more energy then others etc. It is basically 3 minutes of micro sprints and micro rests - so a lot more anaerobic compared to a constant pace 3 minute run

@dimaphone2984 5 ай бұрын

@@dylanb2086 Thanks, it makes sense that the variance is probably important too. Frankly, I'm a bit confused about all these 'aerobic-anaerobic' considerations. For example, Phil Maffetone argues that one's aerobic capacity is developed at a heart rate of 180 minus age plus some adjustments, which for me yields a rate at which I cannot even jog, only walk briskly. So this is almost the exact opposite of VO2max training, which is an all-out 3-5 minute activity. I am currently doing a bit of both, just in case one of these approaches is valid:) And in case they are both wrong, I'm also sometimes running at an intermediate pace, about half way between my 'maximum aerobic heart rate' (as per Maffetone) of 138 and max heart rate of 191. But it's strange that this has not yet been settled conclusively (or maybe I'm missing something).

@temitopeemmanuel2735 6 ай бұрын

I really need to take Exercises very seriously

@Erickguitar16 6 ай бұрын

Intimacy is the best cardio😂

@Life_42 6 ай бұрын

Do it, don't say it!

@theanatomylab 6 ай бұрын

👍🏻

@temitopeemmanuel2735 6 ай бұрын

@@theanatomylab Am just 28 and am already getting signs of a TIA stroke. I need to do better

@Dwight201989 6 ай бұрын

@@Erickguitar16to your point,I have lost 30 pounds and got my max heart rate up much better and that has def helped that part of my,marriage I used to suffer from PE so exercise def helps.

@VeronicaKozyreva 6 ай бұрын

Thank you! I love your fitness related videos! A bit more on jumping and spine health and varicose veins would be awesome too.

@user-gl9mf3zo7r 6 ай бұрын

recently just started sprinting again and first day was awful, i felt like my heart was close to exploding but the second run felt much easier. The adaptations came quick

@TAKE_BACK_BRITAIN Ай бұрын

Really? Because it seems to be the opposite for me

@mikemaldanado6015 6 ай бұрын

Intervals are essential and you'll see increased performance in just a few weeks. For those of you that find it hard to push yourself to the necessary levels ii recommend doing uphill intervals.

@philave5482 3 ай бұрын

Thanks!) That is the first video I've watched on this YT channel. I am blown away by the content quality. And I was really surprised by the Brilliant add. I use it myself!)

@threerisingsuns 4 ай бұрын

Really helpful video, that graph of Low vs. Average vs. Elite groups really drives everything home with how powerful this training is for longevity.

@SPhoenixGB 5 ай бұрын

My cousin started hits from zero and a few weeks later had a heart attack. Definitely good to ease into this. I’m trying to work up to this myself having not done cardio years

@adoboFosho 5 ай бұрын

Started hits?!

@nickosmas 5 ай бұрын

@@adoboFosho HITS = High Intensity Interval Training

@adoboFosho 5 ай бұрын

@@nickosmas that's called HIIT 😂

@adoboFosho 5 ай бұрын

@@nickosmas and he started hiit from not working out before hand?!

@nickosmas 5 ай бұрын

@@adoboFosho you’re right. I forgot one “I” in my abbreviation lol

@WannabeSuperSoldier 4 ай бұрын

Happy I found this channel. Biology has been my least favorite subject to learn about in school. However, my favorite teachers have been my biology teachers, and I loved and learned in their class. I get the same joy watching these videos.

@dlg5485 6 ай бұрын

I am already in excellent health, having gone thru a long and challenging lifestyle transformation several years ago. However, I tend to focus my exercise on mostly body weight strength training (push-ups, planks, dips, squats, curls, etc) and low-moderate impact cardio (power walking, light jogging), mainly because I have severe spinal stenosis that limits the level of intensity that I can achieve without injury. So I decided to purchase a Sole elliptical machine to incorporate high intensity training a couple times per week. It's been great so far and is an excellent option for people like me who simply cannot run, cycle or anything else that aggressively impacts joints. I am finding it a bit awkward to learn to use comfortable, but that's just a matter of getting the foot rests adjusted correctly which takes some trial and error. I really like it overall.

@TrainsandRockets 6 ай бұрын

This channel gave me what exactly I needed... In depth knowledge of how the body works and the effects of exercise... I found this channel 3 months back saw continuously about 7-8 videos... got in depth idea of what to do and how to do... Now after 3 months I have reduced about 18 pounds, tripled the running capacity in one go, my internal abdominal fats hace reduced a lot and so I don't feel bloated or full all the time and the blood pressure came down 10 points without any medicine... I think if I continue it, it will become normal. I loved only physics and astronomy... now I also developed an interest in anatomy 😂😂😂😂 Thanks.

@emmanuelhurd866 6 ай бұрын

I personally find your story very inspiring. Thank you. 😁

@TheIntJuggler 6 ай бұрын

I just wish they could do it without constantly whipping out the chopped up dead people.

@TrainsandRockets 6 ай бұрын

@@emmanuelhurd866 😊

@TrainsandRockets 6 ай бұрын

@@TheIntJuggler Haha... When I was 19 my friends showed me post mortem video and Tabilan slicing video... my stomach churned for hours and felt normal after a day or 2... After many years and few more videos randomly, now I don't feel that repelled. U get used to things that's why surgeons are able to do what they do.

@theanatomylab 6 ай бұрын

Thanks to you for sharing your awesome story 🙏

@ArmandtFourie 2 ай бұрын

Great video! I've just started running, and found out I apparently have pretty poor VO2 max, so I'm glad to have found this video so that I can improve that properly

@akaSLAYER94 5 ай бұрын

Perfectly timed video. I was just looking this up the other day, trying to figure out how to make my body more efficient and increase my VO2 Max.

@jzamudiorn 6 ай бұрын

You are an excellent teacher! Well done!

@cleofassurryawanahi2205 6 ай бұрын

I am getting better understanding of our unique body and various mysteries of our Human Bodies with these special videos curated by you and Justin 🎉

@aarongokhool2973 6 ай бұрын

Learned 3 things in the 1st Minute 💯👍🏾

@theanatomylab 6 ай бұрын

Glad to hear it!

@angeladavies 6 ай бұрын

Love learning, I am on my rower now watching...what should we be doing later in life ie 50 60 70 80s 90s??? I will be hiking Hills today thinking of my heart, vo2 Max. Thanks

@spiritsandnature 6 ай бұрын

love that you did this video on VO2 max, to healthier lives for all that commit!

@ryankirkpatrick7170 5 ай бұрын

Your heart is a muscle, train it to failure

@ayushkhanal5816 2 ай бұрын

Lol😂

@lazarusprime8501 Ай бұрын

Lmao😂😂😂😂

@rolexshadow Ай бұрын

How about you try it out and come tell us about it, after all we all here to learn.

@daddystired Ай бұрын

💀

@nevin8604 Ай бұрын

We are training it to failure in hiit though..😅

@liz9843 3 ай бұрын

Would be so interested to see studies like this on folks who specifically work on lung capacity, like opera singers and professional wind/brass musicians. I noticed a strong correlation between my swimming endurance and playing clarinet & singing. My lung capacity and breath control from swimming helped my music, and vice versa.

@ParkerMoyes 2 ай бұрын

Yeah, I agree. I think it would be cool to see studies about wind players (woodwind and brass) in high intensity marching bands specifically. The combination of playing a wind instrument while simultaneously moving distances across a football field at a high tempo would be particularly interesting, at least for me. Many marching bands do most of their actual (wind) playing while stationary, moving slowly, or doing choreography in a small area of the field. Fewer marching bands have their wind players traveling distances quickly across the field while playing aerobically (and/or musically) demanding musical passages, especially for longer portions of their entire field show performance. I'd love to see cardiovascular/VO2 Max research studies done on the more elite marching band wind instrument performers. I vaguely remember a video about a snare drum player in a marching band drumline who had a heart condition of some kind, and they measured his heart rate and respiratory activity with VO2 Max equipment while he was drumming and marching on the field. He had cardiovascular performance levels on the level of elite athletes. I don't know how this could be studied as easily for wind players because of the instruments 🎷🎺 getting in the way, but it would be fascinating to learn about.

@doubleg100 6 ай бұрын

I’ve learned so much from you guys and i keep on learning new things. Thank you would be an understatement.

@OSUHARDING1ATECHNICEXPERIENCE 6 ай бұрын

Amazingly, This is the best fitness channel on YT

@lunguciprian 6 ай бұрын

I think it's the best video I've ever seen on KZfaq, thanks for this super information

@LP-mh6ri 6 ай бұрын

I´m going to start doing this. I like the simplicity and I´d say a running session once a week and increased longevity is pretty good bang for buck.

@Emguerrero 6 ай бұрын

I’ve always loved medicine and anatomy. I wished I had had the clarity of mind when I was you her to go into the medical field. Your videos are absolutely fascinating ✨✨✨

@zakazan8561 6 ай бұрын

vo2 max can be improved only about 5-15% utilizing high intensity exercise. A 50% increase in vo2 max was observed after 3 years of specific moderate intensity high volume exercise with 1.2 mmol/L lactate levels. This matches up with endurance athletes having the best vo2 max since they spend 80-90% of their training in lower intensities, just at high volumes. Renowned sports physiologist Andy Galpin says to only do a max effort 4-5 minute sprint once a week with the rest of the training time being more moderate pace. As with muscle training, volume seems to be the key here, while there are some ways to drastically reduce that time for some benefit, you aren't reaping the value of high volume training. High intensity training is also present in the muscle world, with Mike Mentzer being one of the most popular figures that preached it, and again you can get good gains with these training styles, but the more volume you put in, the more you gain, with obvious caveats like overtaining and overreaching.

@MrPeperoni79 6 ай бұрын

The "easiest" way to accumulate time @VO2Max (if you map your VO2Max to a HR-range) is a crosstrainer. I do running and cycling and had to use a cross trainer because I could neither run nor cycle for a certain while due to a back injury. I can do 10x4 min above 95% of my MaxHR on a crosstrainer. I can do about 25 minutes with running and 15 with cycling, whereas, if I map VO2Max to power I can get to ~20 minutes cycling if I do it Tabatha style (3x10x40/20). I think this is because I utilize the most muscles on a crosstrainer, so I can generate a higher oxygen demand without the muscles already being on their limit with regard to lactacid capacity. When I am cycling, I have to create all that oxygen demand mainly with my quads and my glutes. I also feel that with regard to recovery, I am trashed the next day when doing 6x1000m running, but I am fine after 10x4 minutes on the crosstrainer. And also while exercising, crosstrainer is the "least painful" way to get close to your MaxHR.

@RickyReaction 6 ай бұрын

Crazy part is I was looking for a video like this yesterday how to make your heart more efficient and stronger

@longie1995 6 ай бұрын

An interesting thing about VO2 max is that the athletes with the highest VO2 max appears to be cross country skiers and this is likely partially due to their sport and training being done at high altitudes and it may also be due to them using all four limbs to move whereas runners will basically just be using their legs and so if you want the best VO2 max increases possible then it is likely beneficial to do a form of exercise that users all 4 limbs

@andregomessoares 6 ай бұрын

Long distance swimmers too?

@Sammy-zp4cc 6 ай бұрын

Highest recorded was a cross country skier....95ml/kg/min

@giodc8599 6 ай бұрын

Uh? Running is quite intensive. You may not be using your arms much (you still do) but you are literally doing mini jumps at every step, absorbing impacts and propelling yourself up and forward every time. Plus, you can't do cross country skiing anywhere but you can run anywhere.

@rahuldebnath3657 6 ай бұрын

Badminton 🏸 gives u the edge of upper body too 💯

@aatotz 5 ай бұрын

Cross-country ski tracks often have a lot of hills and you have to use whole the body for climbing so it is really easy to reach high heart rates. Kind of natural vo2max training

@user-on4lv8eu9h 6 ай бұрын

Thank you for this upload and may your viewcounter prosper

@theanatomylab 6 ай бұрын

Haha thank you!

@thomasjgallagher924 6 ай бұрын

As a former competitive rower, if you ask me to go all out, you ain't getting 4min from me. Maybe 90 seconds. And there's no way I'm doing 4min at my max and thinking "that wasn't that bad" even with just one set. Untrained, I'm puking on the floor. Trained, I can hold my lunch but... I think there's a meaningful difference here between 100% and 90%-95%. Even a trained Olympic champion is holding a lower split for 500m than he is 2000m.

@theanatomylab 6 ай бұрын

I think we could have been better with the distinction of "all out period" vs the max pace you could sustain for 4 min for 4 intervals. My max pace for one 4 min interval would be faster than my max pace during four 4 min intervals, and because of that the first few minutes of the first interval aren't' nearly as hard as the last minute of the last interval.

@thomasjgallagher924 6 ай бұрын

@@theanatomylab I guys do great work, BTW.

@jenspersson8321 6 ай бұрын

I agree. I'm a high level swimming coach and we usually do our sets at 40-80 seconds in rounds of about 12 when doing max vo2. If we were to go 4x4mins the pace and heart rate would end up around the anaerobic threshold, maybe a bit higher if you're pushing. But that's not nearly as high a heart rate we would need to get to max vo2. Maybe swimming and rowing produces more lactate to slow us down a bit compared to running. I'm not sure you can compare it. I've had elite level swimmers that could produce over 20 mMol of lactate on a 25 second race. So no we can't max out for 4mins straight, it would end up way lower than our max.

@cinnamongirl3070 11 күн бұрын

Totally agree!! 4 minutes of going all out is not in the cards for me, and I have been practicing increasing my endurance and VO2 max for years.

@berhanuomega1270 2 ай бұрын

Thank you so much for this video! Educational, Inspiring, and absolutely of practical value!

@ariesmars29 6 ай бұрын

I haven't done it in a year, but I do tree climbing. No ascenders, such as foot or hand ascenders, just a climbing rope, harness and a friction hitch. Body thrust up 12 meters, rappel, repeat until physically can't do it anymore. Takes about 8~10 times.

@theartofman7734 5 ай бұрын

Love the show and Merry Christmas

@esselamimaissa5711 6 ай бұрын

This explanation gives me the urge to do exercise more consistantly :)

@tomhunt7354 2 ай бұрын

Thank you for ur videos, watching from Los Angeles California

@poonslayer69666 6 ай бұрын

Great video. Thank you!

@elduderino4051 4 ай бұрын

I (53m) had a VO2 max test today. I scored 45.9 which puts me in the 88th percentile for my age. I ran marathons and did high mileage in my 30s but for the last 12 years I have only been running c300km per year I.e. one 5k per week on average at 5min 6min/km pace. Always steady state cardio. In short don't underestimate solid regular steady state cardio. I've never done HIIT, I may do, but you can get very very fit without it. My $0.02

@spelunking4444 Ай бұрын

Thanks for the video man it confirms for me what i knew all along😊 I also used to want to be a doctor🧑‍⚕️ cause i pretty darn good at diagnosing symptoms uncannily discovering root issues to better treat someone🙏

@calincretu07 4 ай бұрын

Came here after finishing Peter Attia's book - Outlive

@JM-dk4ec 6 ай бұрын

I been sick for the past 2 weeks. Once my body gets over this flu I will start my running routine back up.

@cinnamongirl3070 11 күн бұрын

It all comes down to discipline and self respect.

@Timo-qb1gf 6 ай бұрын

Very well and simply explained. One thing missing would be explaining the typical limiting factor for performance, i.e. Heart, lungs or muscles?

@Sammy-zp4cc 6 ай бұрын

The heart (oxygen delivery) and the muscles (oxygen extraction) are the limiting factors....both are trained differently. In healthy people, the lung is not a limiting factor.

@bgliveshow 6 ай бұрын

Great video, your content is always amazing and very informative! I did however miss an example / details on how to setup the workout. I have an Rogue Echo bike and a Max Trainer, I would love to be able to use either for this. Any help with this would be greatly appreciated. Thank you!!

@user-ij9fj4dw8k Ай бұрын

This is the best explanation. Thanks

@Sunflowersarepretty 6 ай бұрын

I have to start exercising. I always watch these videos and feel good about learning useful stuff but when it comes to actual application I'm not even a beginner.

@theanatomylab 6 ай бұрын

I usually tell patients to start with something small and build from there. You can do it!

@jjsenior11 6 ай бұрын

The hardest part is starting, once you get over that hump you will feel much more motivated to keep going. Start with something you think will be too easy and build from there. Doing something easy is still infinitly more than zero.

@samik83 6 ай бұрын

Be careful, you can get addicted to exercising :) I went for a jog yesterday because I was feeling shitty. It's amazing how good I felt after that. The body says thank you when you use it. Just start slow and don't over do it.

@Sunflowersarepretty 6 ай бұрын

@@samik83 I'd rather be addicted to exercising :) than be addicted to my phone 😭

@walker2837 6 ай бұрын

There are a number of ways to determine your max HR, the results can vary quite a bit. I agree with the other commenters who say start slow and increase intensity at a reasonable rate. Most exercise should be done at well below max HR to build aerobic base. There are no quick fixes.

@pehu1322 6 ай бұрын

awesome content - thank you so much :)

@davebrown5223 4 ай бұрын

I appreciate the improvements I get on my marathon and half marathon times even as I approach 60. However, I also have epilepsy and intense interval work has the unwanted trait of inducing seizures. Everyone should certainly do them but not before getting checked out by a medical professional. Even then, proceed with caution.

@voteutah 6 ай бұрын

I gave up jogging ~age 50. Very bad on the knees. Now I dance hard usually 5 days/week unless rollerblading. You gotta like it! I go in Dec 4 for my 23rd annual heart transplant, with a 35 yo heart kicking my 76 yo carcass quite well.

@charliekp6534 6 ай бұрын

Amazing! I'm just checking though, you don't mean that you've had 23 heart transplants have you? Or you have had a heart transplant and it's your 23rd annual checkup post op?

@marcs1024 6 ай бұрын

@@charliekp6534wondering the same thing now 😂

@voteutah 6 ай бұрын

@@charliekp6534 Just ONE compatible one. Sorry for not being clearer!

@Robin-mj6jv 5 ай бұрын

Wow. I loved to dance as a young woman. I don't dance anymore. What a tragedy!!

@brian_akhtar 6 ай бұрын

i have a friend who’s coach increased some of their athletes (top NHL players, pro soccer players) by 33% in 2 months by having them do 1-3 reps of weight lifting (85-95% of 1RM) and then immediately doing the same lift but with a lower weight and repping 15 reps (might’ve been repping til failure, can’t remember exactly) with 0 seconds between the heavy and lighter lift. My friend did this and said your heart is just GOING. An interesting way to increase the VO2 max while doing strength training at the same time

@JesusChrist2000BC 6 ай бұрын

I just tried it works decently well but a 33% increase well seems a stretch. Heart rate is definitely going but maybe your friend said 3.3% lol.

@Christaraspap 5 ай бұрын

It would be interesting to see studies about this. I guess it will work better with compound exercises as squats and deadlifts. Drop sets and Myo reps may work as well.

@brianbell670 6 ай бұрын

Love the content. Keep it up. 👍🏽

@theanatomylab 6 ай бұрын

Thanks for watching Brian!

@omarjea 2 ай бұрын

Thanks for the video. Well organized, has good pacing, and is easy to follow. Could you please share the reference for the study you are referring to? I did not watch the video in which you referenced the paper before.

@Jumpingjackflash123 2 ай бұрын

I’ve always said that cardio is the best way to get healthy and live longer. Just biked up my local mountain today. Gonna do it entirely out the saddle soon

@scottanos9981 6 ай бұрын

Remember: the worst exercise is the one that never happens! Just go out there and do something!

@Pauliesha 5 ай бұрын

Thank you for this advise🥺

@Winteryears 6 ай бұрын

I'm seventy, soon to be seventy-one. Most of my life entailed physical labour of some kind - the last 25 I was a carpenter. To stay active I walk, lift weights, and ride an elliptical that came preprogrammed with fitness goals - I must say, it gave me a much more realistic idea of just how fit I am. Of all that I do to stay active, it is still the least liked - simply because it is the most aerobically challenging thing I do. Though the knees are going, so pushing weight may become the number one frustration in the near future - can't tell. I just know that I have to stay active, if I don't muscles slack and old injuries come back .

@Known-unknowns 5 ай бұрын

NHS records show that the most life changing event you are prone to after 70 is a fall or trip. From now on you want to be aware of the ground you are walking on. 🤾

@Winteryears 5 ай бұрын

Very true. I am careful as I can be while still being active. @@Known-unknowns

@neighbor9672 4 ай бұрын

Amazing video!

@Poppi_Weasel Ай бұрын

Love These videos

@seattlegrrlie 4 күн бұрын

I like using the elliptical trainer for my interval training.

@JadeAE 5 ай бұрын

i was living a sedentary life for like 6 months, and now recently i couldnt sleep cause of my heart beat was arytmic and pumping so hard i was hearing it very badly and even feel jumping out of my chest, and then just did some basic weight lifting just like in gym after that i slept like a baby, man exercise is really important, tested it on my body

@Akotski-ys9rr 4 ай бұрын

I did a lot of cardio as a kid but then stopped doing it for over 5 years. I tried full intensity cardio again which was extremely difficult the first time but I’m surprised how quickly my heart adapted. By the next week I was able to do high intensity cardio much easier

@samihadouaj1674 6 ай бұрын

Thank you for this amazing video. I want to incorporate HIIT training into my training routine but I don't get the details of how to do it. You mentioned intervals of 3 to 5 minutes but how this is done exactly? An example would really help

@samueltaylor2757 6 ай бұрын

1. Warm-Up: Start with a 5-minute warm-up to prepare your body for the intense exercise. This could be light jogging, cycling, or skipping rope. 2. High-Intensity Interval: Perform your chosen exercise (like sprinting, burpees, or cycling) at maximum effort for 3 to 5 minutes. Use your phone to time you maybe 3. Rest Interval: Follow this with a rest interval of equal length (3 to 5 minutes). You can walk or do light jogging during this time. 4. Repeat: Repeat the high-intensity and rest intervals for about 20 to 30 minutes. 5. Cool Down: End your workout with a 5-minute cool-down period. This could be slow jogging or stretching exercises.

@fitfreddiesforum 6 ай бұрын

great video as always , how do i work out my vo2 max and what percentage should i train at . thanks

@HULKBIGHEAD 6 ай бұрын

I like to do my VO2 Max outdoors because you are absorbing clean oxygen unlike indoors.

@just.8797 6 ай бұрын

I mean if you live in an urban area or by a highway the outside air won't be as clean as indoor air

@WhatIfANDHow991 Ай бұрын

Great info

@erwinrogers9470 4 ай бұрын

Great information👍

@solmma 2 ай бұрын

Thank you !

@smithr2k9 6 ай бұрын

What key important things should women 45plus especially menopausal women consider when doing this training since this will increase cortisol levels? Much thanks and for invaluable content!💪🏽💪🏽🏋🏽‍♂️😁

@Stekais 2 ай бұрын

great, like always!

@partyguinness 3 ай бұрын

I do long intervals to VO2 max x2 per week EVERY WEEK as part of marathon training which in addition to x3 steady runs. My resting HR is 37/38 bpm.. chest straps.

@jagulba 6 ай бұрын

And no we have meta analyses that shows the range of building muscles is around 6-25 reps 15 rep as you said will still works for building muscles Endurance starts around 30_40 range

@inlonging 6 ай бұрын

This is helpful info for sure. I’ve just come off two high risk pregnancies where I could barely even walk… and my Apple Watch is telling me the V02 is abysmal… but not much info seems out there. My dr always just say, “Lose weight,” without much more direction.

@randygreen007 2 ай бұрын

💪🏼😎👍🏼

@Asgk520 5 ай бұрын

Thanks!

@andersswanson-lane 6 ай бұрын

Gonna start doing this once a week

@hansrajmishra3762 4 ай бұрын

These are such high quality videos. Hollywood documentary production material.

@conair7855 6 ай бұрын

Thanks again 👍😎

@naturalsculpting1270 5 ай бұрын

Great. i need to do my cardio

@alaaalwabel3240 4 ай бұрын

Thank you

@mickyt6651 6 ай бұрын

Love this!!!

@IonelB203 6 ай бұрын

Really nice algorithm for adds. I have a McDonald's adds under the movie. 😂

@theanatomylab 6 ай бұрын

Bahahahahaha, seems about right for a fitness/health video😂

@joegru7280 6 ай бұрын

great video!

@vasifarshad3362 6 ай бұрын

I have been a professional athlete in my college days . The problem with vo2 max if you choose cardio well you burn out your meniscus, and that too incline they are gone , say goodbye to your meniscus, vo2 max has a glitch this is that glitch by doing vo2max in any category besides bodybuilding and taking very short breaks it's actually injuring yourself for future old version ....o and I am a Doctor who graduated in 2009 so ...a medical doctor ....anyway whatever people like but vo2max has a problem of using your supporting cartilage too fast and by the time you hit 45 your realise it's game over .

@marley720 6 ай бұрын

Can you do a video on zone 2 training with training recommendations and benefits?

@entertainmeimboredplease4250 6 ай бұрын

Wow I needed this video so bad

@scottgordon1418 6 ай бұрын

Would love to see more info on training with Asthma. I used to be very fit when i was younger, but i got injured and couldnt exercise properly for a few years, my asthma got worse and wasn't managed (was undiagnosed at the time), and now any sort of cardio is very difficult, i sometimes even get out of breath and wheezy doing weight training. I want to get my lungs as healthy as they can be

@ladylove34 6 ай бұрын

I have pretty bad asthma, and I highly recommend seeing an allergist. I have FOUR inhalers (2 I take daily with a pill) but I don't get terribly sick all the time, and I run half marathons. I also find my asthmatic response to exercise gets a lot better once I am in shape.

@fungunsun1 5 ай бұрын

Look into sauna and the effects of it. Im not too knowledgeable about it but I have heard great things from people who are.

@GETREALLYRICH 2 ай бұрын

Would be nice to see how many years it actually extends life and how the study was conducted since this was probably not well studied or recorded 80 years ago.

@Draw2quit 20 күн бұрын

If you want to live longer, train your heart. If you want to have quality of life in those extra years, lift weights too.

@someguyusa 6 ай бұрын

I train VO2 max by playing Beat Saber VR as-intended on expert or expert plus. Meaning, full arm swing movements and actually using my legs to squat, lean, and avoid obstacles. I'm sucking wind and sweating bullets by the time I finish something like Spooky Beat on expert.

@just.8797 6 ай бұрын

I'm wind