This Type of Exercise Reverses Heart Aging, Lowers Blood Pressure, & Has Anti-Cancer Effects
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- čas přidán 14. 03. 2024
- Vigorous exercise (defined as more than 80% max heart rate) has unique benefits when it comes to heart aging, reducing blood pressure, and killing circulating tumor cells. In this video, expect to learn:
• The exercise protocol that reduced heart aging by 20 years in 50-year-olds
• Why vigorous aerobic exercise has drug-sized effects on blood pressure
• The brain health benefits of lactate generated during vigorous exercise
• Why vigorous-intensity workouts improve focus & attention
• Exercise protocols for maximizing levels of brain-derived neurotrophic factor
• How the shear force of blood flow during exercise kills circulating tumor cells
Download the 9-page Cognitive Enhancement Blueprint and get my exact exercise protocols for boosting BDNF:
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Watch the full episode: • How Micronutrients & E... - Věda a technologie
Download my FREE 9-page Cognitive Enhancement Blueprint and get my EXACT exercise protocols for boosting brain-derived neurotrophic factor (BDNF): bdnfprotocols.com/
For some reason I can't add this video to any playlists although I'm able to add other videos, perhaps there is some setting on your side that is causing it?
at 9:33 the slide mentions 25% of vo2 max as some description of exercise intensity, that should probably be some other figure relative to max heart rate or how would one measure when they are at "25% of their vo2 max" ?
plz tell me will 15 to 20 minutes of indoor cycling will be enough if its performed at 60 % to 70% that is my heart rate maximum being 183 and during exerse for 20 m if its around 140 to 150 plz reply dear
what if you have sex for hours because you are a god like me what then
With respect to high levels of cardiovascular fitness, the lifespan extension for those with elite cardio seems minimal. Four minute milers on average get 4.7 years over the general population, male Olympic marathoners ( 1920s -1940s) get about 4.5 years, Olympic sprinters die earlier than the general population by 9 months for males, 1.6 years for women (1920s -1940s) and Tour De France Participants get about 6 years. Plain old walkers seem to get 3 years on average. Those with elite cardio fitness are only living 1.5 years longer than walkers (on average) unless you're an Olympic sprinter, and perhaps then you die earlier as a high level sprinter?
To back up the preceding post, in one study, Olympic Cyclists had the same lifespan as Olympic Golfers. So query whether elite cardiovascular fitness is key for longevity. I think cardiovascular fitness is great and that everyone should try to improve it. However, I think that you and Peter Attia might be overselling it. Perhaps you should at least disclose that one should only expect minimal lifespan gains, if any, compared to those that do low intensity walking based upon existing studies.
Started walking an 15 minutes every day 2 years ago and gradually ramped up to 2 hours a day and now I’m up to 30-45 minutes of cycling a day. Start slow and be consistent and never stop!
Cycling is the best cardio in the world. You can do it for 30-45 minutes continuously without any stop. It's all you need for effective metabolism
I can do that. I quit when my goal was too high and I got wiped out. I can do that.
@@TerrySinkovich 100% you can. The slow build isn’t just for training your muscles and fitness the act of making the effort and getting into a routine trains your brain to crave the activity. The 15 minute walk is a perfect starting point because anyone can do it, it’s low investment of time and super easy. Just don’t build too fast even if you think you can I wouldn’t go over 30 minutes a day before the 6 month mark so maybe 2 15 walks a day
My Fountain of Youth is an hour each of cycling, swimming, tennis, yoga, saunas, meditation, and a whole food Mediterranean diet every day. And emotional equanimity and gratitude.
you spend an hour on each one? That’s like 6 hours a day on that stuff - nobody has that kind of time on a consistent basis unless you’re retired.
Well good for you you're just perfect
@@SwordofTheMorninggEXACTLY ‼️💯💯💯
One of those per day? Or every one of those per day?
Can you elaborate on the diet
Well done dr. I am 87 always been extremely fit but with a pulse down to 32 ,,many specialists look and leave and many docs have sent me to ER ..... 2 months ago I started intensive shadow boxing for 1 minute 3 times aday ..My pulse is now a constant 71
what did you use to before? Longer workouts?
Keep up the great work. I’m 68 and I am working on maintaining my fitness and hope I can do as well as you..👍👍
Outstanding! Way to go! You give me motivation! I'm 60 and been doing boxing class for two years. Doctors don't get why my blood pressure and vitals are that of 30 year old. Anyway much respect to you all!
You are 87, just relax
@@pablorivera7722all of u r an inspiration to us all 👍🏻👍🏻keep doing it
I love this, exactly what the western world needs to hear right now. Moving our society from levels of sedentary and food addictions to healthy actions that absolutely beat developed world diseases.
I'd argue that most people have heard this advice repeatedly. The message is clear, but people's behaviour haven't changed enough. We need to lower barriers to change behavior somehow. I think our monkey brains don't handle long-term risk and consequences very well.
@@Greg_Chock Tying risk to cost....You want healthcare for your preventable disease? You pay more...plain and simple. There shouldn't be "free" healthcare or subsidized healthcare for obesity, hypertension, smoking individuals. You crash a few cars, insurance goes up...same applies here.
@@Greg_Chockand many have heard but when exercise and healthy eating reduces the possibility of diseases by ‘upto 40%’ etc, that still leaves a majority who might be doing all the exercise they need and eating all the vegetables they need and still get the disease. Too many people really don’t get that exercise and healthy food give you a better chance of avoiding disease but people still get ill
I have been doing Sprint 8 for 6 years. It knocks the heck out of you and I cannot say that I wake up and rub my hands in anticipation. It is tough! BUT, when you realize the massive benefits derived from this hard work, it makes it just a bit easier. People need to hear the incredible benefits and it helps if they are in a group or can talk about their HIIT [practice with others. I have a rule that if anyone mentions Sprint 8 to me, I have to do it! It is on many Treadmills and Elliptical equipment.
Western society is addicted to automobile transport. No walking No bicyccle
As someone who has a family history of cancer, this info could be a lifesaver for my family.
Get an infrared sauna to prevent cancer as well. Along with blueberries, broccoli sprouts and Turku tail mushroom extract
@@wread1982what does the infrared sauna to the cancer please?
@@lapetulante201Learn to Google for research.
My grandma is 98 years old now and told me all of this stuff when I was a teenager. This was in 1985. Since then, I'm doing exercises every day, I feel great and my blood pressure is very good. Little lower, which is perfect.
What do you mean for little lower?
@@an.20.24 normal blood pressure is 120/80. Mine is always around 118/70.
@@isopropyl1974 Yeah, mine is sometimes even lower : 118/ 70, 114/68...
The only activity I do right now, is walking uphill for a couple hours a day.
If I stop, after a couple of months, my blood pressure rise a little. Exercising is great.
So can you give us an idea of your daily exercises?
What exercises
If this lecture do not motivate you, almost nothing will. Thanks!
Motivation is bs thnx
@@Mu_the_Maori ... ?
Wow, you’re really active on CZcams lately. Good to see you’re back.
I advice checking wet cupping (Hijamah) benefits (peer reviewed papers)
czcams.com/video/VE9M9MjiY38/video.html
I’m glad I found this channel. I recently started rowing and the class does exactly what’s on her slide. 30-40 seconds of vigorous rowing followed by 20 seconds “rest” or light row. It’s been great.
I love hearing all of this applicable information. I also find it maddening to share this with friends who suffer literally from all of the negative effects of being sedentary that you just stated while consuming a horrible diet, and to have them just nod and smile while doing nothing to change.
I'm almost 62 now, at age 59 I made all these changes and it literally took me back to be in my 30's. The amazing thing was how easy it was.
That’s my family. It is maddening
It’s like trying to tell a heroin addict that’s it bad for them. They don’t care.
Victms
Many need a near death experience to change their ways where they feel either intense pain or crippling impairment... Believe it or not, feeling mild sensations or having trouble moving from being overweight, or being diagnosed with diseases isn't enough. Some people need the pain to change.
Well done Dr Patrick! Now more than ever we need this type of information front and center.
Thank you! Keep posting Rhonda! Great work!
I have cycled most of my life and have a VO2 max of a person half my age. Cycling is great for cardiovascular work, mental health and generally feeling good during and after my ride. On high intensity rides or rides where you require high sensory perception. It keeps your brain active too.
Zone 2 All Day, Zone 3 and 4 you hit the floor best to do what your mind and body want you to do. It’s taken myself 40 years to listen to what my body needs. Juggling work, family, life, sleep, eat,rest etc
Same, and used to compete in road racing and time trials (I was terrible though). The disadvantage of cycling/swimming is that the low impact doesn't promote bone density, so it's best to mix this up with some resistance training. Running has the added advantage of some impact, and while this promotes bone density more, is often a cause of injury/joint issues. Cycling can also cause flexibility issues (particularly tightness in the hip flexors (I have a lordosis posture) and can lead to piriformis muscle issues). I've had pretty much every injury or imbalance from cycling, but the benefits far outweigh the negatives and with some awareness and cross training these other issues are easily resolved.
@@nelsonhibbert5267 Very True Nelson. I mix up my cycling with the park gym calisthenics and resistance band training. I can’t run except to the bar for last orders. I tried cross training it was pretty good. I like to be outside and didn’t like being indoors. Though you can incorporate many exercises outdoors.
@@sapiens7821 Ha! I'm sure you can run further than that if you want to! I run sometimes, but often on treadmills or grass as it takes some of the impact away. it sounds like your doing all the right things.
Health and longevity is a marathon comprised of daily disciplines. The three pillars are - whole food diet, healthy caloric restriction, daily exercise regimen. That's it, it's not complicated and there are no shortcuts.
also proper 8-9 hrs of sleep, that is the most important and also not engaging in any addictions/vices like porn, alcohol, smoking, drugs etc
@@GhostRiley-zs8zbSo, take out all the fun stuff - got it! 😂😂
@@TimMorse-pn8ug So having short sleep(which shortens and worsens the quality of life) and doing all sorts of vices(which makes your life quality the lowest) is fun for you?
*And get outside in the sun*
*And avoid blue light in the evening*
@@GhostRiley-zs8zb Jesus Christ, it was light banter. You must be fun at parties.
I love these studies. I haven’t jogged more than 9ft in 9 years but have been doing HIIT the entire time since. I have never felt better.
It's amazing how only now we're finding out that lactate isn't just a byproduct and it does several important things. This goes to show we were designed to move a lot not sit around and watch TV or play video games.
Thank you for bringing this information to youtubers, Thank you, Thank you, Thank you!!!
A concise understandable presentation for common folk , as I am. Well done.
For those that don't know her background Dr Rhonda Patrick is a Scientist and her videos on Fitness are excellent for any age. I was told by my own doctor to do cardiovascular exercises at least 4 to 5 times a week and to reduce salt and sugar to the very minimum. I followed her advice 5 years ago and since then I was able to to climb over 7 volcanos with the highest in altitude being 19 thousand feet. You can definitely reverse, high blood pressure, cholesterol, hypertension, etc.. with exercise and nutrition.
It should come as no surprise that ADHD and depressive disorders are on the rise as we become more sedentary. Any parent who has children who suffer from these maladies, before resorting to medication, may need to look at their child's activity levels. This succinct presentation, by Dr. Patrick, provides an excellent explanation of the mechanisms behind these mental problems.
I am 60 and have adhd. Started really struggling about two yrs ago with being able to focus on anything I have been busy and relatively fit my whole life it is hard to be sedentary with adhd. Started watching Dr. Patrick started power walking and combined with running and my brain is back doing so much better. Have moved not a rowing machine started 2 months ago rowing 5000 meters and has been miraculous I tell everyone about it they just shake their head at me.
This can be reversed using wet cupping (Hijamah) (peer reviewed papers)
czcams.com/video/VE9M9MjiY38/video.html
This is excellent information and glad to see your work trending online Dr. Patrick. Thank you!
So glad i watched this, will do this for the rest of my life.
Very informative, clear and concise 👏🏾👏🏾👏🏾
A very interesting talk. I was particularly drawn to the findings about cancer cell apoptosis related to sheer stress within the bloodstream. I had never heard of this before! So interesting to discover new ways in which aerobic exercise can improve our health.
When's it that high of an intensity it's not aerobic
Thanks for the much needed knowledge 🔥
Dr. Patrick has such a calming voice. Beautiful, intelligent, knowledgeable, kind, caring and uncompromising in her research!
Some related pro tips 1) body condom not required to exercise 2) you don’t need a ring light at the gym 3) added weight and reps are gains, not likes/followers/$imps
Amen
Wet cupping (Hijamah) (peer reviewed papers) for anti cancer benefits
czcams.com/video/VE9M9MjiY38/video.html
whats a body condom and ring light
Is there a cheat sheet or ring to decode this message?
I'm a U.S. Recon Marine vet. and former competitive triathlete and distance runner and was a good team sport athlete in my youth but I'm now 67 and my knees are both bone on bone so I have to be very careful with my running. I now just do slow jogs on flat ground and then sprint interval work on uphill roads. This is like many varied high intensity interval workouts we did in Marine Recon, and you need to be in tremendous physical shape both structurally and cardiovascularlly to execute them as designed.
Great information - definitely encourages me to workout harder ! Thanks for posting it.
Hi started swimming 4 times a week, started slow and built it up slowly, do abit of circuit training too.
My blood pressure was going up and down before, and know it’s stabilised. And also feel great and energetic.
I love learning about this! A few more awesome reasons to get out and move. These float around in my head while I'm lifting or riding my bike. Thanks!
Great information thank you since knowing so many people who have had cancer and just take chemo and hope for the best this shows there is a lot we can do without drugs
I have experienced this. My heart was never so healthy as when I did this type of exercise. I have since been away from this for a few years due to life but I am on a determined course back to it.
Isn’t a shame that most modern cultures are set up to thwart this kind of consistent vigor rather than support it.
🌼💐🌼 Thanking you so much for your extreme generosity, and virally important detailed information which greatly helps us all. 🌼💐🌼
Thanks Rhonda, you are a great mentor to my daughters as I send them your videos
I finally know the lactate connection! Thank you for this information. I experienced the effects of rigorous exercise = lactate = benefits since high school. I was not always the best student, bored and not wanting to be there but well-behaved. My grades, attitude and I think everything on life was always best during Cross-Country and Track seasons. There was so much less time for studies with all the training, and working after school, but my grades and overall school performance correlated perfectly with how much I was working out.
This is true to this very day at 60 years old. The dots are finally connected. It's time to get ready to workout. Thanks again!
I advice trying wet cupping (peer reviewed papers)
czcams.com/video/VE9M9MjiY38/video.html
Thank you, Dr. Patrick, for this very informative presentation elaborating on the myriad of benefits of exercise. It was short and easily comprehensible. This is the perfect video to send someone who doesn't like to exercise, and who is not inclined to listen to more lengthy and complex talks on the subject.
Yes. This is not too lengthy and more to the point. Some topics do need quite a bit of extra time, but I hope she actually gets your point
Found the😊m great, love all your exercises, I can't wait to get your book
Very impressive, understanding of this subject
Great Discussion Great Researcher
So glad to be hearing this since I really have lived it since 2021. I have done it all on my own, proper, safe fasting, Mediterranean diet, non-gmo as much as you can, no alcohol, never a smoker so good there, and 20-30 minutes of light weights with multiple reps, and push ups people, good, proper push ups, walking, and of course HYDRATION, you need 8 glasses of filtered higher ph water per day. Cayenne pepper, Saigon Cinnamon, garlic in your cooking, and ACV/vinegar for cleaning.
Good luck on your reset my friends!
Dr. Rhonda is numero uno! 🙌🏽
Fascinating, so glad I've done vigorous all my life, , nice to learn even short durations is effective ❤
I was beginning to ease up on my workouts.. time to notch it back up ..
make sure u keep track of your workouts
@@jamesnguyen7069 yes sir.
I agree with exercise 😮throughout my life but l was put on zealot to reduce my chance of a stroke. I started back on doing chinupups. My first chinup tore my tendon from my bone. I will never be able to do another chinup. So people on blood thinners need to be warned about blood thinner catastrophes.
Why did it tear off the bone?
Great information!
I don't think she appreciates how much effort goes into 5 to 6 days of vigorous workouts is. She throws out these 40 to 50 minute high intensity workouts like they're nothing.
Use it or lose it. We did not evolve and survive by sitting on our butts.
The hospitals are full with people with that mentality. Start small and build on it. Don't judge yourself either. You can do it one brick at a time.
Yeah try this shit when you have three kids and work fifty hours a week Rhonda. FU
@@williamwightman8409 yet Hunter-gatherers are not doing hard workouts. They walk long distances, but not a lot of their work is done at high intensity. Nor in long lived cultures is high intensity done very frequently. It doesn’t have to be all or nothing.
I think she actually does realize it, but is so convinced that it’s necessary and I think she has been an active person for a lot of her life. I just notice that people who are naturally athletic tend to lean towards finding research that supports their bias. Peter Attia who was a real beast of an athlete when he was younger decided that if he wanted to go for longevity, he had to back off on some stuff. But exercise is his jam. It’s kind of paradoxical cause he’ll also say at times that the more the better but research on Cyclist runners that I saw in the last year said that some of them have calcification and develop problems.
Aye these are great to hear thank you.
For every study saying 1 thing there is another study saying the opposite. You don’t need to be a doctor to figure out everybody is different and exercise is good for everybody and depending on your age and condition, the exercise needs ls to be specific to your own situation. Very few people can physically do high intensity cardio. Use common sense and keep moving and eat healthy. Everybody is going to die, relax.
Best comment I seen for a while. Everyone complicates things to sell stuff. I guess you can blame the consumers because they want a easy way out
So in conclusion just exercise. Why do any science then
No. Everyone can become capable of high intensity exercise (outside of legitimate disabilities). It’s up to you to do the hard work required to boost your exercise tolerance.
@@joe_hoeller_chicago yea those illegitimate disabilities really stop ya. 🤡
Common Sense, ✔
Thank you Rhonda ❤
Good stuff. Thanks.
I was about to sell my fitness bike, cause i did not see much improvement compared to time spent on cardio.
Lucky me i stumbled uppon this golden research. Will test out the HIIT version.
i FOLLOW Dr. Patrick since 2018 she's absolutely awesome!
Love this doctor how come they didn’t have doctors in New Jersey like this woman who truly cares for their patients instead of suppressing our health and just giving us disease management
i stopped doing 45minute cardio sessions few years ago, now i go hard for 10-20 seconds, rest and repeat 4-5 times, my cardio takes about 6-10 minutes and i do it once,twice a week, i luv this style much more then long amounts of time for cardio, better on joints and the heart imo.
Thank you. I appreciate all the information.
When my granny was 91, she did PT just for fun
Whats PT
@@girlanonymous … Physical Training. My original comment is from a running cadence song used in the USMC
@swamphawk6227 When my granny was 92, she did PT just for you.
@@rickyl8111 … A man of culture
@@swamphawk6227 If I die on the Russian front, bury me with a Russian c***!
Great presentation to increase heart health.
Interesting. It would also be good to know what sort of diets the participants were on as a possible contributing factor.
5-6 hours at 80% seems a bit excessive, Russ Scala has documented the risks of ultra distance training as a former competitor. Chronic inflammation.
You miss the point , I have personally experienced, and understand the effects of intense short term frequent work outs for 25 minutes 4-5 days a week I use a stationary bike to drive my pulse rate to 80-90 % of calculated age appropriate rate. This makes me more alert, extends my endurance, helps control my glucose and weight. When I am not able to work out , after 2-3 weeks I feel terrible, fatigued, dull, and hungry, which leads me to eat poorly which gives me a small quick energy boast but increases my fatigue, globally
@@54tristin 25 mins, 5x per week is 2 hours 5 minutes in total at 80% max heat rate. That's a lot less than 6 hours, Which is being recommended.
@@saulwest8254 "ultra distance" as in running?
They are not talking about running
That’s less than an hour a day, how is that excessive?
@@kevindownes9474it potentially leaves less time for recovery imo, instead training 3x per week at 85-90% of max heart rate for 20 minutes is a better way to improve vo2 max. Gives the heart and arteries time to recover from inflammation, chronic inflammation can calcify artery walls over time.
It would be very interesting to know how this would affect those already with cardiovascular disease. Does it have any affect on already calcified arteries? Would it reduce narrowing of arteries or at least stop the narrowing? I think those people already living with cardiovascular disease are looking for ways to be healthier, live longer, and have more peace of mind with heart health than those who are already healthy and or younger.
Per my nutritionist -- Vitamin K2 helps move calcium out of the arteries and into the bones!! My recent calcium score test showed 0 calcium in my heart!! ❤️❤️❤️
52 been training since I was 19. I feel "young" most of the time but since COVID 19 2020 and 2022 I've had heart palpitations, migraines, and bout of lethargy that I can not correlate with any other factor. I really hoping the medical community/researchers continue to investigate the long term effects of COVID 19 to help us effected by it overcome these frequently cited new health concerns.
💉
Look into fasting, both water and dry fasts seem to significantly improve long covid
Andrew, look into a multi-day (5 days maybe) water-only fast. Incredible way to reset your system on many levels.
Poke in the shoulder...
Covid 19 and the Covid vaccines are the biggest medical scandal of all time and if you haven’t woken up to this by now I feel sorry for you because you are living in a bubble
Very Very Good Points 👍
I was hoping "vigorous" meant staying at or just below/above the Maffetone Heart Rate. So many people worsen mitochondrial health by taking it too hard with things like HIIT workouts 4+ times per week at 90% or more max heart rate :(
This is great info and very encouraging/inspiring! 😀💖
I’d also love to see a study of sedentary people who were split into two groups - those who did 30 minutes of steady-state cardio daily and those who did this more moderate to intense protocol. It’s really no surprise that the group doing the cardio exercise improved cardiovascular more than the group that didn’t.
Exactly, a bit silly really
I don’t know if you think it would apply, but you might look at the work of Dr. Glenn Gaesser. He didn’t research taken a groups of people who would do about 150 minutes of exercise per week, but it was divided into 10 minutes sessions and split between flexibility, aerobics, and resistance work. Even he was surprised how good the results were. I think it’s a lot more reasonable to think that people would do something like that year after year. The ideal could be the enemy of the good. To expect to have a nation of frequent intense exercise is just naïve no matter how useful it is. There’s probably a small percentage will be inspired by something like this, and I don’t doubt that they will get benefits.
Love Dr. Patrick
Very useful!
Exercise is very important. As a 60+ adult. My peak heart range is 145 (Age appropriate). I walk every other day 4 miles at a rate that drives my hear rate around 100-115. That is plenty of vigorous exercise. To much can drive heart issues like A-Fib.
Skipping, shadow boxing and some push up, sit up, pull/chin up at the end of session, three times a week and squat, lunges and plank in other days plus swimming on Saturday. Rock on baby!🔥🤟🏼
"It shrinks?" " Like a frightened turtle!" -Elaine and George, Seinfeld
IMO people should get hold of climbing machines (Bowflex Max, or Sole CC81). Elliptical steppers which also have your arms/chest/back doing pull/push (so a combo of cardio + resistance training). I do at least 5 hours a week of this, in zones 3 to 4. Here I am 62yo, with a BP of 95/55, resting pulse of 55bpm, and a BMI of 20. If I was to go to the gym, I'd spend nearly a hour each time just getting there & back. I prefer to spend that time on a machine at home. I ran over 2 million steps in the past year. People think I'm in my 40s rather than my 60s
Yes, I'm 61 and do exactly the same thing. I also just recently got a treadmill so I get a double load of cardio. But I love fast high resistance on the cross trainer because it gets the heart rate right up. My blood pressure is the same as yours and so is my resting heart rate and my BMI is 23. I love being fit.
@ph0605 that is fantastic! It's good to hear of another oldie doing more exercise than the young 'uns. Unfortunately I have a deformed hip (childhood bone disease) so a treadmill, rower, or cycle is out of the question. I am soooooo glad these elliptical climbers exist, because even walking is painful for me. But I know from my limitations versus my achievements, there's really no excuse 🙂
Which machine to get for people with knee issues? Thank you.
@@awa3374CC81 range of resistance is 20 levels. Level 1 is easy. Bowflex M3 level 1 is harder. I know the more expensive Bowflex machines have something like 16 levels of resistance, but IMO you would need to go to a store to try one out. Have you tried strenghthening your knee muscles/tendons using resistance bands? Do your knees hurt climbing stairs?
@@awa3374 stationary bike or elliptical are decently gentle on the joints
Excellent info and truly want to include these types of exercises, but I would like to know what I can do to reap the benefits without getting hurt due to knee problems.
Swimming is probably the best low-impact aerobic activity.
I run 30 minute run interval with avg heart rate around 157 bpm and max close to 180 bpm. I am 42 years male. At least three times a week.
This is true facts. The oldest doctor of 100 years old does running on the treadmill exercise. And a 90 year old man I seen on CZcams does exercises on the biking machine.
I like to do exercises that involve 1 of each: pull, squat, push, hinge and two accessories like another squat exercise (unilateral) / something for the hips.
Great info!
Amazing content!
The control group did basic yoga, balance training and weight training - not just yoga and stretching. The Norwegian training 4x4 method is: “four minutes at 95 percent of your maximal ability, followed by three minutes of active recovery, repeated four times.”
That Norwegian training thing? Yeah, that is not going to be what the average American ends up doing no matter how much BDNF or other good stuff it produces.
Ok, I'll start exercising again
Just what i need to hear
I do atleast half hour to 45 minutes daily. .great video
Thank you.
Even as an obese man when I used to go to the gym, I would target 155 BPM on the treadmill for 60 minutes. As I got a little older I went down to 150 BPM. It was difficult and a grind but I felt amazing afterwards. You have to build up to it though.
Respect! I exercise all the time and I still have to psych myself up to do it. I don’t enjoy it but once you are exercising it’s not so bad. I do it for the feeling afterwards, I have more energy and feel better mentally. Good luck 💚
@@b_r_i_z_z_y There is an indescribable peace afterwards, the endorphins make you “high.”
This was excellent. Is there a place where I can get additional information on exercise mix?
For example I cycle regularly. In the winter prob 8hrs a week and summer 10-12. My training has two intensity days a week. Normally consisting of a sweet spot/threshold workout and a VO2 workout. Then a lot of z2/z3.
Sometimes I get three days of true intensity in a week but not as often especially in winter.
I’m trying to stay healthy and fast on the bike.
Like fartlek training? I like saying fartlek because it has the word fart in it.
😂😂😂
According to some health scientist too low blood pressure is a cause of strokes in older adults. I want to know the best bp for older adults to reach for with regular exercise so bp isn't to low or too high. I hope someone does more videos on this aspect of health.
Wow, that is impressive
Now for science to compare the right exercise protocols: the one mentioned in this study, and the High Intensity Protocols from "Body by Science" and the more recent book "Deep Fitness." The latter takes up much less time, achieves similar metabolic outcomes, plus builds the muscle to offset sacropenia. I know where I am investing and have the blood work to prove it. I am 70 years old.
Thank you for sharing. Incredible information that I mostly followed 😂.
This information was helpful for me having been treated for stage 3 colon cancer. I am 63 years old and my cancer was diagnosed in May of 2023, I had surgery in June, and started chemo in August. I had chemotherapy and am now four months post treatment. My 90 day CEA was good. I do exercise combining calisthenics and and walking with some weight lifting and kettlebell exercises. I wonder if my 30 minute to hour long workouts would be considering vigorous. For that matter, I'm not sure if my 30 minute walks would be considered vigorous. Maybe you are looking for like a twenty minute run to be considered vigorous. If so, I am a few months away from that. Thanks for the info.
@johnw3952 start fasting. Fasting has been shown to have incredible benefits in fighting cancer. Praying for you my friend
@@chrisbrooks8952fasting is not exactly a vigorous excessive, is it?
Look in to sprinting
It would have been interesting to have a 3rd group that did moderate exercise and weights too.
Weight lifting programs on large muscle groups has shown to increase lactate to a much higher degree than aerobic exercises.
That is very true about them dropping dead in their 60s. However, I think we should factor in their food intake to maintain that bulk, supplement abuse, stress, and rest/recovery regime.
Thank you
Stay moving people and if your budget allows it get a Peloton Bike or some other excercise bike. It’s the best purchase I’ve ever made.
You ride at home don’t have worry about the weather or packed gyms and you get all the cardio you need and some.
God bless everyone.
Spin is the best thing for older people. You can do those sprints without pounding your joints. I love yoga too, but a really difficult vinyasa flow in a hot room.
I exercise 4 times a week lifting heavier weights and some cardio. I couldn't imagine going at 80 to 90% for 20 minutes. I would say most people couldn't make it 5 minutes at 80 to 90%. So not sure about this. I'll give it a shot though, starting at a lower rate obviously.
Very cool!
It would be very interesting to look at other signs of aging in other organs. Vigorous exercise has been shown to have benefits for heart aging but what about skin aging ? hair aging ? bone aging or osteoporosis ? what happens to biological signs of aging such as telomere length ? I'm convinced the effects are not limited to the heart. I've been training vigorously since I was a teenager and people usually think I look much younger than by chronological age. I've seen the same in my patients. I have patients who participate in vigorous activity in the 80s who look better than sedentary ones in their 40s. At Masters Track and Field competitions I participate in, most participant look and perform much better than you would expect for their age. I can't emphasize the benefits of vigorous physical activity enough. And by the way, hypertension is not a risk factor for cardiovascular disease; hypertension is a cardiovascular disease and it's risk factors are sedentary lifestyle, processed foods....
Best exercises without hurting joints?
very confusing since up to now, we've heard, mostly from Peter Attia, how important zone 2 is for longevity. Now we're hearing how important zone 3 is. How about as a general rule stay active, do something that keeps you moving every day!