This Exercise Protocol Reduces the Age of Your Heart By 20 Years
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- เผยแพร่เมื่อ 20 พ.ย. 2024
- In this video, Dr. Benjamin Levine and Rhonda discuss:
• At what age the heart starts to shrink
• The exercise protocol that reversed the heart's age-related structural changes in sedentary 50-year-olds by ~20 years
• Benefits of starting an exercise regimen in your 70s (is it too late?)
• What it takes to reverse vascular age by 15 years in 70-year-olds
*Download my FREE 13-page Omega-3 Supplementation Guide*:
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Watch the full episode: • Dr. Benjamin Levine: H...
Ben's heart study: www.ahajournal...
In summary: 5-6 hours per week. Incorporating one (sometimes 2) session of 4 x 4mins high intensity intervals, hard enough to hit 95% max HR. 20-30 mins easy exercise on day after intervals. Strength training twice a week. Longer easy/moderate pace cardio on other days
@2:17
I think the real challenge is to get to 50 without any serious injury that would allow to sustain this training :|
@@deprecor1the challenge is to start, and gradualy reach this level, because it may not seem like it, but it’s quite a lot of excercise for an average person
I do 2 days of 4 sets of tabatas. 20 seconds full out, 10 seconds easy, eight times….. one minute rest in between each set. I find that keeps my HR close to 150 to 170 for the 4 minutes of each set. The 10 seconds easy doesn’t really allow you to recover but keeps the HR elevated. I find tabatas really make cardio fun. Typically I use the elliptical or the stationary bike. I also do stair sprints for 30 seconds, followed by alternating sets of 20 push ups and 20 dips. 10 sets, 30 seconds rest in between sets. You’re done in 15 minutes and you feel awesome. I’ve been trying to get back into the water as I was a fairly high level Canadian Swimmer as a kid. The key is to stay consistent! Thanks for the breakdown.
Just walking and cycling every day, like in Europe.👍🏿
Summary: Reverse effects of sedentary aging with exercises. It’s never too late to start.
1. Start slow and work into it to avoid injury.
2. Do 3-5 days per week of mild-moderate intensity cardiovascular training.
3. When able, replace 2 of the above with more moderate intensity.
4. When able, include high intensity interval training (HIIT) on 1-2 days with 4x4 structure (max exertion for 4 mins, then 3 mins rest, repeat total of 4 times. The following day should be 20-30 min low intensity like a walk.
If you appreciate the summary, I’d appreciate you checking out my channel to see if it might interest you! ❤
i wonder if i could do the 4x4 walking on a tresdmill with it set with a high incline and walking fast ???
@@therehastobesomethingmoore anything is better than nothing! You have to start somewhere and if there’s limitations you have, any modification you can make work is awesome! Brisk walking and incline walking are both great for you and combined is excellent too. If you’re able to cycle pushing yourself as far as is realistic and safe, with slower cooldown periods, I think that’s a great plan
10:29 @@FitDadMD
Will do!
Thanks. I subscribed to see more of your content.
I am 72 years old. I had a heart attack three and a half years ago. Since then I do 50 minutes cardio training almost every day. I feel very good and this video motivates me even more to continue for as long as I can. I hope to be able to keep doing it when I am 85!
You absolutely can. Look at Ernestine Shepherd. She’s 87 and fitter than most young people. She’s my inspiration.
If you had a heart attack and not a diabetic, then you are a undiagnosed diabetic. Diabetes is the warning for heart attacks.
Well done 👍
Don't stop. Increase your duration, frequency, or intensity.. have to keep growing
@@JKDMan2000 thank you for the advice. I initially followed the rehabilitation team, but I can certainly now do more.
I have to exercise in the morning before my brain figures out what I’m doing.
Yeah, so I had dobermans who would force me to walk them every morning. I had one that I figured I walked 4,000 miles with over his lifetime.
🤣😂👍👍
lol me too
Ha ha ha!!😂
😂❤
So, what you're saying is.... training 30 minutes a day, 4-5 sessions per week, including one HIIT set per week, reduces heart stiffness in 50 year olds down to early 30s. I think I'll start now.
Ditto!!!
💪🏼 yes! Let’s go
And I'll watch😅
Yeah because late 50 and 60 year olds have the bodies to support doing these intense exercises. Absurd advice and its dangerous because it discourages doing normal slow and steady exercises.
I just turned 60. I work much harder than the exercising he suggests.
My mother had horses to take care of in her mid fifties to late sixties. Since they were on her property she did all the work herself, shoveling out the barn twice a day, carrying buckets and feed, pushing wheelbarrow with heavy loads. Other than that no exercise at all. She is now 93, mind and body in good condition, has a rosy complexion that you don’t often see in the elderly; she has had multiple falls due to arthritic knees, but no broken bones. My point of course is that staying fit can be accomplished by doing things that you love, incorporated into your life. Also know a couple in their early nineties whose main activity for years was gardening and landscaping their own property. They got lots of sunlight, fresh air, exercise and enjoyed what they were doing and each others company.
Exactly. Your comment matches the findings of the Blue Zone study. These experts make people confined to regimental forms of tedious exercise. People become hyper with HIIT and all that. They stop doing everyday home chores and just do gym activities.
Her LOVE of horses is not to be Under-estimated 💜. Their love of her matters
Relationship matters. The love The touching The vibes MATTER
And all that shoveling 😊
Blessings to your mother
True. Elderly people who go for walks every day probably have very healthy hearts.
I’m 70… Have always been an endurance animal…… I incorporate a variety of training….. Sprinting, cycling, rowing, rucking and strength training!!!! Have a resting hr of 44 and Bp 112/68……….. My passion is to challenge myself day to day….. Find what is possible at every age…….. Can’t wait for the next 70…… 👍👀😍Lol.
Hell yeah love the attitude
What does a typical day of eating look like for you?
70 and resting heart rate is 44 are u sure ? Cristian Ronald’s 38 his resting heart rate is 43 .
Awesome!🎉
@@orhanyuce2864 At one time I was an elite endurance human. I couldn’t give blood, my heart rate was 39. I’m 6’ and 165 pounds……. I strength train every third day, although I’ll throw in 5 or 6 sets of 25 pushups on my Cardio days……. I train on a 15 day cycle then take a complete day off…… The 44 RHR is after 36 hrs of complete rest. My morning to morning hr before working out is around 48……. If it’s in the low to mid 50’s I’m overtraining……….
64 years old, been training cardio and strength since I was a teenager. Healthy feeding etc too. The last couple of years I have felt a definite change in maximum output on the bike uphills. No loss in strength yet. I`m trying to not lose more than a couple of percent each year, without hurting myself.
I'm 66 1/2 and walk 4-6 miles a day, do Total Gym and other strength training, even a few pullups. Thanks for all of this information.
well done but if you listen to this you aint doing enough lol
@@Noneofyourbusiness-rq9jq Good pep talk there. Perhaps I will add a couple HIIT sessions a week. 🙂
@@michaeltodd2012 i am sorry i did not mean it like that . im sure your in great shape sound like you do more than most do . i also wouldn't listen to closely to this kind of stuff there is a lot of conflicting information out there
The pullups is telling, you got some grip strength. Total Gym working a lot of other stuff and 4 miles! C'mon, you're doing good..
Dr. Benjamin Levine explains things really well. It makes the info accessible to non experts.
I am not experts by any means but I have been exercising for 40 years. One thing I did not doing it seriously was lifting weights. Small hands weight max is 12 lb. I do five days a week, Now at 75 I still fast walking ( running) for 2o to 25 minutes about 2,500. Steps on treadmill, It’s like med- impact aerobics, at my age I still can hike up to the mountain top and back. ( hiking with groups ) I hope I will be able to do this for a long time..!
This study was done in 2013 with a grand total of 62 people, with 57 actually completing the study. I’m not sure how much I’d take away from all of that. I plan to keep moving.
I agree and no mention of plaque and calcified arteries related to this matter.
The BEAUTY of The INTERNET (TH-cam) is I was able to FIND the VIDEO AND WATCH it THREE times IN A ROW !!!!!!
Lots of GREAT info
Mid 60s here and ❤️ EXERCISE ….. BOTH CARDIO & RESISTANCE training …….
KEEP UP THE GREAT WORK !!!!!!
GET IT! GET EMMMM@@ WOOOOOOOOOO
I have been a cycling time triallist for the majority of my life, regularly training at my aerobic threshold of 170 bpm. At 61 in my cycling club, I was the third fastest first claim member 'scratch' ( all ages ) in our evening series time trials and still train regularly at my aerobic threshold now at 65 about 3 times a week for an hour( like an ftp test). The study backs up my sporting life long outcomes, with regular high intensity training.
It is something that I had already found out years ago through practical experience.
Thanks. Pretty close to standard govt guidelines of 30 mins 5+ days a week plus the Norwegian.
I like Martin Gibala- much more time efficient. Not sure if he studied heart size but VO2 max improved as well as people doing 5-6hrs/wk while accruing a total of 1-2hrs weekly.
I'm watching this at age 57. Very interested in this. Thank you for linking to the actual study, so we can have a good look at it.
Start working out and also go on long walks
@@syedaleemuddin6804how long of a walk?
30 minutes a day
@@syedaleemuddin6804Agree. But they are not saying to do that in the video.
I am 70 now and have gained 25 pounds over racing weight due to mostly injury and life in the last 5 years. I raced a few different sports (cycling, running and Nordic skiing mostly) for four decades. Resting hr is 53-54 with a max of 150hr at the most. It has been fun to play with a HR and BP kit, after not using a HR monitor for 15 years. I have many friends for 5 decades, who are in their 70's now. I am sure their MVO2 are still in the 50s with max in the HR170-180 range. They still stick to a lot of those in their 30's and 40's in Nordic skiing. It is body weight and strength per pound that helps a lot. Some can still do 10 pullups in their 70's. Core strength is the key.
My fitness coach has me on a 5 day per week similar program. When I started 15 months ago I felt terrible. Now I’ve never felt better!
When you said “not YOU Rhonda…but other people” that cracked me up. This is a great talk between these two!
As Dr. Patrick suggested, Omega-3 fatty acids can raise Omega-3 Index, as it did in my case to 11%.
I do not eat meat fish or poultry, but I eat eggs for breakfast, home made yogurt.
I take 3g of EPA +DHA daily. I try to avoid eating Omega 6's because I can get that from nuts, lentils and beans.
I cook with ghee, butter, EVOO, coconut oil and Use MCT in my coffee.
It also improved my Insulin Sensitivity, by lowering my Fasting Insulin to 6. My HOMA-IR reduced from 2,4 to 1,3 in just two years.
I am 75yr. 5mo.
I have been doing Keto + IF for 5 years, But I have been on a low sugar low car. for 10 yrs.
At 65, I was fat and sedentary. A lot of issues, but I am much better than I was 10 years ago.
No hear issues, but may have been heading there.
Despite a family history among men, I have avoided serious events. Some blockages, but that does not bother me.
Shut up man, just shut up
Saturated fat is the most inflammatory food…don’t use animal fat or coconut or palm oil.
@@peacefulruler1 The most toxic fat is Refined oil containing Omega-6 fats.
This what causes Insulin Resistance.
Eating excessive carbs and sugar compounds the problem of diabetes.
Where is your evidence that communities/ populations that consume Coconut oil and shun PUFAs which did not exist 100 years ago are unhealthy?
The French tons of cheese and butter and fois gras; yret they are among the most healthy and long lived Industrialized populations of Europe.
BTW, they tend to have higher LDL levels too!
@@peacefulruler1
Saturated fats that you mentioned are good. Omega-3 fat from fish oil essential
It is the highly processed Omega-6 that causes Insulin Resistance, even more so than sugar, which makes matters worse.
I have reversed my diabetes, which to be honest was not too severe, and I never took meds for it.
But I was obese.
I shed 70 lb. within 6 months without starving. I did intermittent fasting, and never feel hungry. I have lost an additional 20 lb, back to the weight when I left college.
@@peacefulruler1you’re parroting old myths
At least something gets stiffer as we age.
😁
Oh man you said it😊
😂😂😂😂😂
I'm beyond Viagra and now using jumper cables⚡️⚡️. 🤣🤣🤣
Yeah but at least my wife calls me a BIG softie.
I would be interested in the aspect of "effective eating" on everything being spoken on.
What we eat & don't eat is a major factor on the overall condition of our bodies.
Ran from age 18 to 78. Now cycling (serious cycling) to save my knees. Seems to be working. Do a couple of hours each day. Can’t help but go hard with hills and whatnot.
Everyone seems to think you need a gym and fancy machines.
NO ELECTRIC BIKES. YOU NEED CARDIO, NOT A RIDE.
Agree, nothing better then bike riding in some hills in my opinion.
I Really hope you are walking backwards as well(for your knees, ankles and hip health) please see thekeesovertoesguy for reference! It Will make balance and knee health better! Best of luck!
A bike is a fancy machine, and you're right in doing this.
No electric bikes? EVERYONE around me objects to the smell. 🤨
@@laulaja-7186 Do you mean “the smell” of sweaty cyclists??
When did we become so delicate??
I remember riding a motorcycle to college and how sometimes it rains.
How did my fellow students survive??? Dunno. Maybe they didn’t.
this was a great find, thank you for the interview.
It was a great feeling to know the change i made in my training is on the right path to aging with grace
blessings and peace to all
At 71 and pumping iron since 15 I'm interested in this because for about the last 15 years I've incorporated cardio (mostly low impact cycling, hiking, kayaking) into my fitness routine. The more knowledge I can gather I'll know what else I can do.
@@LYSS89 What is 20 on 10 off? Thank you
@@LYSS89what do u mean by 20 on 10 off? 20mins work 10 mins break?
Zone 2 cardio. Basically cardio with the intensity that you could still have a conversation. A mild walk
Arguably the most valuable and informative 15 mins of education I have ever watched on you tube thankyou this was priceless 🙏
I was athletic all my adult life. Now, a 70 something, and away from my athletic pursuits... but do so occassionally... and also work hard in my yard.
I so believe my past is helping my now. A lot of folks my age are really getting unhealthy, decrepit, some senile, dementia ridden.
I am thankful that I followed my bliss, cycling for hours, regularly, hitting the gym.
The mind plays an even greater role as we age because we are not so physically capable and more mental effort is needed.
That yard work does wonders no matter what age you're at.
You lived a great life ❤
Thanks. I'm 46 and I've recognized that most people that have issues don't workout.
Dr. attia emphasized in his book, build up a sizable reserve of VO2, strength & cardio capacity in the younger ages. The decline glide path will be more gentle as age takes its toll.
I'm not quite doing this but I'm 46 years old and have been a lifter since my 20's. Probably stuck doing the same routine for years I started to notice fat around my obliques and thighs, typical for a man my age I guess. About a month in a half ago I stopped doing weights and light cardio after, and started doing cardio and weight training on separate days...So basically, I prioritized my cardio more seriously then before...Just a steady incline on the treadmill for about an hour 3 times a week. And I do 2 full body workouts a week super setting body parts and taking 30 seconds of rest in between. I went from being bulky to more of an athletic physique rather quickly and I believe it was the cardio on separate days that worked. I'm not eating any different, I follow a good diet of moderate protein, I eat lima beans with my eggs, and I stay away from trans fat, not afraid to have olive oil on my salad.
I like this video, I believe that the key to longevity is to just be lean. Guys walking around weighing 250 at 6ft even if it's all muscle that's still more weight then your body was designed to hold. It's like the boat only can hold 4 people and you're putting 6 on it all the time.
Keep the blood moving…life is in the blood.
Our blood is mostly water and our vessels are like rivers. Gotta move the water and prevent dams from building. 100% agree
Motion is lotion
Highly doubt it’s that simple. Just moving doesn’t prevent cancer etc
I had a heart stent put in a couple years ago and my cardiologist gave me no tools going forward. These talks are invaluable to me becasue now I have the means to have more control over my health and I prefer that over “take this pill and I’ll see you in a year."
I"m watching as a 71yr old T2 D. well controlled, A1c is 6%, male. I've been running since 2005. (finished 2 Montreal 1/2 Marathons. but my yoyo weight only stopped when I started low carbing over a year ago, I lost ~70lbs.) My mind went aghast when Dr. Levine started talking about cardiac muscle stiffening with age cause I was just reading about 'Isolated systolic hypertension.' I had a couple of readings at home which spooked me even though my diastole was 75mmHg. Over the day, my Syst BP started coming down. Not back down to 120 again, yet. (Lots of WCHypertension, I guess? My MD protested, 'hey, I'm NOT wearing a white coat today!') I run 3 X wk btwn 5km and 8km. I did a 16km a week ago and rediscovered fartleks, which I was super pleased about. So, I can expect my VO2max to climb? maybe, Hopefully? Thank you for highlighting this study with the physiology explainers. Enjoy your channel.
My vo2max began increasing when I started using a vibration platform. Per my Apple watch. Anecdotal but 🤷♀️
My BP has now dropped to 105 -108/65. after a hard 6km run with fartleks. When I was a young fellow I was borderline hypertensive for years. Dia was very often xxx/90. My MySugr app for my Accu chek Guide is giving me an A1c of 5.3%. Reliable? dunno.
What an excellent discussion on how exercise can affect the ageing process, with particular emphasis on cardiovascular health... should be obligatory viewing for everyone...
I'm 75 now and do regularly (5x/wk) 20+ miles on the bicycle in 90min. This is my 6th yr bicycling during the summer. I did 5k miles the first year and 3k miles every yr there after. When the weather is unfavorable (been windy and wet this spring) I go to the gym. Just last week I was guessed at being 55, a common guess. I began going to the gym during the winter 8 yrs ago. I got tired of hiking/jogging during the summer, losing winter weight by the fall and then gaining it back over the inactivity during the winter. I am seeing more and more retired senior citizens at the gym. Just do it is a good encouragement no matter your age but better to do it before physical ailments make it difficult.
My dad is 67 and became a bicycle fanatic 2 years ago, after being sedentary all his life. After biking 5-7 days a week for the past 2 years, the family marvels at how he looks younger now than he did 3 or 5 or even 7 years ago 😂
Super outlier. Wish I could be you at your age.
@@enkibumbu I get that a lot. LOL
@@Matys1975 I'm almost always guessed to be 55 or so. But some days I feel older than 75. The ebb and flow of being older.
That's a really nice made up story!
By "YouSum Live"
00:00:20 Heart aging process: Heart atrophy starts in late middle age.
00:01:24 Ineffectiveness of training on seniors' heart structure.
00:02:28 Successful reversal of sedentary aging effects through sustained training.
00:03:42 Impact of advanced glycation end products on aging.
00:05:27 Combination of exercise training and breaking AGEs for improvement.
00:10:46 Exercise benefits beyond cardiac structure improvement.
00:11:50 Autonomic nervous system's role in regulating heart function.
00:13:17 Importance of preserving aerobic power with aging.
By "YouSum Live"
Im 47 and just did a half marathon 1:35. The key has been making the workout the highest priority of the day. Schedule everything else around the workout. Just getting out and walking or slow jogging really helps.
Great advice!
There’s such thing as TOO much exercise also. New research/metastudies indicating that long distance runners stand an increased risk for heart scarring/tissue thickening, thus raising the risk for myocardial infarction.
@@nomandad2000what do you mean by too much exercise ?? People in the comments section telling their lifestyle and I think that is much exercise
This. For me, exercise has to get done early and first or it don't happen
I just turned 50 a few months ago. I've been exercising regularly for at least the last 25 years or so. Just in the last 3 years I added strength training. I do ballet, aerobics, walking, bike riding etc. on my non strength training days. I also eat close to perfectly (whatever that means LOL). I'm obsessive about what I eat and don't eat. I know it's not good to be obsessive, but hopefully what I eat is doing my body good (even though my mind is a mess). I do believe exercising is as close to a fountain of youth as you can get.
You have to be obsessive about what you eat and don’t eat in our food environment
@@Lisa-my5sy True, LOL
Stopped vigorous exercise over a year ago after surgery. I still have pain from that but I began doing what I did and noticed I difference in one week. I took a two day break to recover and then after that it was great. It helps that I don't have a 9-5 job that saps life force out of bodies
I am 69 years old and run/walk from 1-2 thousand feet of elevation gain 4-5 days a week. A month ago, I did the Grand Canyon Rim to River trail and back to the Rim in a single day (17 miles and 5000 feet of elevation gain in a single day). So, I am in pretty good shape. My question: How hard can I push without hurting myself at my age or when I get older? Is there a limit one shouldn't push past?
I had a similar question regarding a VO2 Max test at age 70. My cardiologist has told me that, since my heart checks out okay (EKG) just listen to my body. It will let me know if I'm overdoing it. Find a good doctor who's also an athlete.
Howdy, I did that hike on my 65th birthday. What a joy that was, but you topped me doing it at 69! Thinking hard about doing it at 72 this next year.
Just listen to your body signals and, steambath cessions after exercising and give your body the right sleep dosage.
❤ From Morocco
The limit is that round-trip trail trip. I know that trail.
It looks to me like we are basically replicating the day to day life of a hunter-gatherer. Moving at a slower pace for longer periods and then needing speed work. As humans have been doing that for a lot longer than they have been sedentary, then our bodies and mind are tuned to react to that.
spot on. absolutely correct . what a price we pay for modern living.
That was exactly my explanation why i feel great after 12-20 minutes maximum effort sessions of running (i stopped doing that in favor of nonimpact aerobic machines which have virtually zero injury risk) or other aerobic activities!
also hunter-gatherers rarely lived to their 30s, talking about price
@@mateusz3162 no kidding eh? 😅 so the research kinda goes against (or doesn't align with) the true facts
@@mateusz3162but the hunter-gatherers died of disease or infection or injury which we have modern meds to treat, so...
Love this talk. I'm curious about the doctor's exercise routine.
Gosh this is my exact concern. At 77 I have told my doctor that nothing I do takes away the stiffness and on off pain and recovery after excersize
Try hmb
What is HMB
What’s your diet like?
@IvySnowFillyVideos what is hmb?
"I wound and I heal, I kill and I make alive. I the LORD do all these things" (Deuteronomy 32:39)
@@johnstewart4350 I live, I die I live again. War Boy Nox Fury Road
@@michaeldwyer977 IF YOU ARE NOT BORN AGAIN BY THE HOLY SPIRIT OF JESUS CHRIST, HE MUST CAST YOU TO ETERNAL TORMENT IN HELL FIRE, BECAUSE YOUR ORIGINAL SINS MUST BE FORGIVEN BY FAITH IN CHRIST !!
What the fuck bru
@@tomstone3645 "EVIL COMMUNICATION CORRUPTS GOOD MANNER"
@TheGhostofLlopmondDunderbridge MY MOM WAS ALSO A LEGALISTIC COMPLAINER AND CHRIST-HATER
Excellent talk. Explained everything so clearly for non-medical folk like myself.
Its important to understand that training has applicable situations to real life, consider it a volume knob you need to turn up and down regularly
I really enjoy this content. Have been listening to the podcast for a few years. I do HIIT training a few times a week, running or water rowing (I'm done marathon training every year, I'm 39, started running at 28) but have been doing weight training 4 to 5 days a week for the past few years, and I enjoy it more than running. I wish I could stop running entirely, but I know I need cardio health as well as strength. I used to bike for hours at a time in college, but I've almost entirely stopped. There are a lot of trails where I am in the Chicago burbs, but it just feels like the risk of getting hit by a car is too high.
You are smart. There are lots of safe ways to achieve fitness. Through experience, most of us know how even a minor injury can be really counterproductive to our health and fitness goals
For alternative cardio, hitting the boxing heavy bag is awesome. You can make it as steady or intense as you want it without the pounding of running. Add some jump rope in there too for warmup
We need the full details of the protocol (HIIT, general cardio, strength training) !!!
The protocol is described in the original study, which is linked in the show notes.
Great interview Rhonda. Really learned a lot! Thanks 👍
I very much appreciate the quality and depth of information provided but would further appreciate a more concise, easy-to-incorporate guide to improving cardio fitness for various age groups, given initial fitness levels. Example: For the age group 50-60, provide a suggested weekly routine for those with (a) no prior exercise habits (b) those with a moderate exercise routine, etc. One of the major takeaways from this interview, I believe, is that older people (60-70+) who have not been exercising should plan on at least 2 years of consistent exercising before they can expect measurable cardio improvements. My guess is that there would be other important benefits realized much sooner, e.g., mood improvement, cognitive function, etc.
I've been very athletic most of my 65 years...HIIT, A few times a week, has producef the most notable results of all things I've done.
Great clip, will have to give the full pod a spin.
I wonder what the AGE breaking (or maybe preventing) drug he mentioned was and why it no longer exists. Seems like it would be a huge benefit to older athletes unless it had some unmentioned negative effects on the test subjects.
Right!? That's what I've been looking for as well.
The prescribed HIIT regime is rather intense for 50 plus. It assumes 16-24 year old bones and joints! Eat well, live your family, socialize w friends, rest after exercise, enjoy your exercise w variety 😊
I’m 90 now I wear a horse harness and pull a sled weather permitting. I only eat Sasquatch meat but let’s not get personal. People say I’m crazy but my dog knows I’m a solid sender.
Sasquatch meat, funny
You’re crazy…
Howl at the moon fortnightly. Lowers the blood sugar.
Makes them feel to lazy to open a two liter.
I’m a 45yr old rock climber, my workout has been as follows for 20yr-
Push/ pull workout- 45min twice a week- compound exercises/ occasionally 2 sessions of squats
1x20min slow jog with sprint intervals
3x Climbing sessions of 2/3hrs
1x 2/3hr of bike riding
4/5 sessions a week of sauna
Yoga 7 days a week, 10min sessions
If anyone can add anything else of merit then please let me know 👍
Steroids
Great talk. Good to hear from a guy of this level of experience in the scientific field.
No one talks about those of us who have been running and doing strength training since our early 20’s. Those of us who have done intense workouts from our 20’s into our 60’s. The message is always about sedentary people.
Kev man! Good point bro. Me too. I wonder where we are on the spectrum?
@@clubdesalud1488 I would assume you’re at optimal, preventing the stiffness and the shrinkage effectively.
For you guys the advice is, take a break, pace yourself, you are good.
I am 58. Being a long distance runner since 1987. I am on 5 runs minimum every week. Let s set a group for our own clinical trial.
I am the same. I started training muay thai 15 years ago. Now 65 I think I've been having my best sessions.
Outdoors 95 degrees doing rounds with a trainer. I know the cliff is waiting for me ; but not yet
So why stop this drug that works well with vigorous exercise? I am 75 and do strength training. I started cycling at age 50 and did a lot of HIIT during my cycling years.
Someone needs to make this protocol into an app.
Garmins "Load Focus"
In the beginning, I'd offer one slight correction. Glycation is not a natural reaction. It is in fact aberrant and not part of the machinery involved in human physiology.
In biochemistry, glycation is called "non-enzymatic glycosylation." Most proteins undergo enzymatic coordinated glycosylation in the ribosomes.
That is to say, most proteins, after they've been chaperoned out of the nucleus, are then processed further to where a sugar is attached to one of a few select amino acids in a protein that will accept it.
We get it exercise is good. What the aged human needs is the specific protocol to ensure maximum training effect in a stubborn old heart muscle.
I’m 71. I ran or loped everywhere for my first 12 years, then played aerobic sports till 32, and have lived off muscle memory ever since. My bloods etc are still that of a late twenties guy, but I have noticed a reduction in cardiac fitness myself in past 3 years or so. I never used to run out of breath, now I do with basic exercise.
This is such good news to hear, just love the science behind the exercise.
I know it's amazing. I used to do it weekly without fail. But I eventually found it too mentally taxing, so I do some hill sprint intervals instead. Hoping to restart the 4x4 again.
If you don't mind, what is 4X4? I'm 66. I only exercised moderately in middle-age and was usually overweight. Now I'm on a plant-based, whole food diet, I've lost weight, and am exercising regularly, including indoor cycling on a smart trainer 3 or 4 days per week. This video is very depressing. Makes me feel like I'm coming to the party too late to grow my heart back to where it was in my younger days. Maybe this 4X4 exercise is my best shot?
@@mediamannaman
Pause at 2:15. The 4x4 interval training is detailed there
@@brent8134 Thank you!
@@mediamannaman
Pause at 2.33 for key findings of the 2 years of exercise.
You're doing great my friend. Keep it up. You're above average.
Quality of life we can control.
Quantity not so much.
This is surely one of the most important things I've seen on TH-cam.
This was super interesting. Love the popups. Lots of notes were taken.
Fascinating discussion…..but where on Earth is the exercise protocol?
It's in one if the text boxes during the video.
At 2:22 of the video
@9 min into video a box pops up. That’s the one
4 x 4mins of intense exercise (hard enought o raise HR to 95% of max) with 3min light exercise recovery. Once a week, later twice a week, then back to once a week. Total of 6 hours per week, so mostly easy pace for th other sessions, plus 2 sessions of strength training
Just one point of clarification. They provide the program used in their study and it’s basic but solid. But if the patient is sedentary and has been for decades, you cannot (and I’m sure they did not) just start that program without a lengthy, multi-month preparation phase allowing their mind and body to acclimatize and build to the target workout regime. In particular, the 4x4 VO2 max intervals and strength training, the more intense elements, require a careful base and build phase to eventually achieve those workouts safely and effectively. Just my two cents having coached endurance and strength athletes for decades. 😊
This makes a lot of sense. Screenshot @2:21 summarises. First some this may not possible or advisable BUT it is yet another piece of encouragement for us to move more regularly and for longer and incorporate as much variety as possible. Honour the body we have been given and try to look after it.
So I have a technical question: How often did participants do the Norwegian 4x4 protocol starting in month three?
See the text box at about 2.15
Found Tai Chi and Qi Gong on TH-cam during covide and also work out with dumbbells. 77 now. Military 22 years and always worked out at a gym until covid.
If you find this complicated- join a CrossFit gym, they schedule and coach through all of this and some weight lifting, all ages and sizes welcome
Wow!!! This is outstanding video. Invaluable information. Thank you.
I seriously doubt many non athletes could do 4x4 at 95% max heart rate without serious drop off in intensity. My VO2max HR is at 95%. Lactic acid build up will be pretty acute too.
Agree
In the history of the PGA tour only two men have died from a heart attack. Julius Boros and Bert Yancey . Both in 1994. Proving that walking a lot is the best thing for you
I’m 52 and I work in the construction industry. Winter is definitely a time I gain wait and lose some cardiovascular benefits. Once warm weather hits, it’s full on. Movement and intense exertion is pivotal to my health.
I just love that I’m apparently “late middle age” and not a senior citizen 😎
For your heart’s sake don’t run too fast or too far !
Pls explain
@@mrdave777 See Ted talk by cardiologist James O’keefe
I've been doing a 30 minute non-stop calisthenics workout for years now. It's just as much cardio as it is strength so you get 2 for 1. Only resting 1 minute on average for the entire 30 minute workout, just to catch my breath for a couple seconds if I need to. Great to hear confirmation it's a beneficial routine.
Interesting.
My approach is the least effective dosage in exercise to minimize cortisol from high intensity exercises.
I’m 61 and I been using Kaatsu bands 2-3x a day for about 8 months during my normal daily activities; walking, computer, driving. Then 2x per week at the gym. My results have Been amazing.
Kaatsu bands use of “blood flow modification” not BFR allows me to trick the brain into thinking I’m increasing load I.e. working harder while actually working out less.
It signals to the brain to create more nitric oxide, HGH, testosterone, iIgf1, among other chemical reactions.
I’ve been a fitness/wellness professional boots on the ground for over 40 years and I’ve never seen anything like this. I came out of retirement so I can inform as many people as possible.
I believe Diet is about 75% aging. Exercise is about 25% aging. However, most centenarians don’t exercise at all and if you reach 100 you’ll find that most of them haven’t exercised anything like what they’re talking about here for at least the past 30 years of their lives. Some of them never exercise at all and never have their entire lives. What they have are constant routines and very low stress. And even though they don’t all eat particularly great they do eat pretty well. I know because I work with lots of 80+ years olds constantly. Just ask them. The oldest right now is 103 and she walks around fine. She has an unbreakable routine and almost never changes it. She never eats fast food and still has 3 meals a day. Generally speaking her mood is always the same which I would describe as even keel. She’s never to happy and never to un happy. I will also say that most centurions are female. I don’t see too many men making it to 100.
Always get a "check up" from your GP before embarking on a fitness regime which you may not be used to- especially in advancing years.
Be sensible when you begin something "alien" to you...
Better fell "within yourself" than over-exerting yourself" for the first couple of weeks at least.
Remember- it's the slowest growing trees that have the strongest wood...
How to do high intensity training with injuries that never fully heal? I injured my foot 10 years ago (plantar fasciitis resulted from slipping on stairs). I get flare-ups. Sometimes, I can't even walk. I can feel myself wasting away while my foot recovers from yet another flare-up. I'm healthy apart from that, but my fitness level is waning, as is my leg strength. I would love to go jogging with my wife and son, but I suspect my running days have ended.
Try bare foot walking whenever possible. It strengthens the feet and particularly the arches as you mindfully incorporate your toes as we should in general walking. Also zero drop foot wear can help improve proper running form. I haven't had plantar fasciitis in many years since incorporating those practices.
But I thought research says working at zone 2 is best overall and best for Mitochondria.
Let's face the truth, for anyone 50+yo, such a training is elite training. I run 5k twice a week for the last 10 years. If I had to double that and include a HIIT, I would never have the time to recover. I would be in my bed, broken.
I'm 58... I do 60 minutes of HITT training 4x a week... plus one day of high intensity cardio for 60 minutes.
@@walterbrown8294 Then you are elite, good for you
@brazilchem. Just wanted to say you are correct and that walterbrown should realise that "flexing" on his performance is really not a good look on a 58 year old. As we age we should try to make a consistant and regular effort to do whatever physical activity that we enjoy at an intensity that pushes us a bit and we will be doing just fine.
I am not sure you have to do 5k twice a week, if you replace that with what the video says, you might get better results with less time. And I believe it is not that black and white, I mean if you get to 80% of what is recommended, and eat healthy, sleep well and manage stress, which all don’t cost any extra time at all, it is very doable
You wouldn't. Your body would adapt.
I have a congenital defect, prolapsed mitral valve, enlarged left ventrical, a seriously bad heart. 42 years old. I have built up to 60 mins aerobic exercise 5 days/week.
I won't beat anyone in a race who also does the same amount of exercise, but I'd beat anyone who has a sedentary lifestyle.
Really interesting interview and great subject matter. But I found the slides were not up long enough to read, which was irritating.
Try taking a screen shot on horizontal. Pause the video when attempting to take photo.
It's not the exercise that makes the heart 20yrs younger. It's the bad decisions they made in the 20yrs before that made their heart 20 yrs older. These people are just bringing their heart health back to where it should be
Can we be realistic and acknowledge that most people will find this overwhelming and never get started on their fitness journey. I would advise to keep things simple: start where you are, even if that's just 5 mins a day, with the ultimate aim of getting some movement through your muslces 30 mins a day. Make sure to add in something high intensity a few times a week, for a few minutes at a time. Oh, practice you balance too. That's important. Start by putting your socks on while standing!
I'm confused. The heart is a muscle and I've seen many obese seniors mostly women who have made a huge transformation becoming physically fit and muscular. I don't believe it's ever too late to turn things around.
Good information, but we don't know what longer term less intense exercise does to preserve heart structure, or to reverse some aspects of aging if taken up later in life. I started intentional walking in mid 50s to get at least 5 miles a day. 70 now. My walking pace for some of this was at a good pace.
The last 2 minutes sums it up.
I try to convince my mother to start to implement cardiovascular training sessions into her life as she just had a hearth bypass surgery like two days ago. Many years of smoking, not doing sport and eating way to much animal products made it’s impact on her heart.
Eating animal products is not the issue. You can watch Dr Patrick and others have studied this. Sugar, smoking, alcohol, omega 3, sedentary life is what is a killer
@@CCitis you can also study Dr. Michael Greger’s peer reviewed papers and you will find, that in fact, animal protein and fat are highly contributing factors for shortened life span expectancy.
In other words: we can do more for our heart that we thought it’s a matter of working on it as SOON AS POSSIBLE
Nice...and the specific exercise regime is found where? Interval, intensities etc?
If we practiced the exercise regimen (30m/day, 5x/week, 1x HIIT/week) in early middle age, will this avoid / reduce these effects of heart stiffening as we hit late middle age?
It should be mandatory for everybody to follow this regime, period.
Fascinating discussion! First vid new sub. 69 yo male here, got work to do.. lol..😎 Glad I found this channel..
Best exercise routine is to keep it simple, just go out and do it. No need to over complicate it, that’s why most people can’t keep up a healthy relationship with exercise and nutrition.
Unfortunately there isn’t an abbreviated version of the entire methodology. You shouldn’t just begin the final protocol without being fit to a certain level. Download the pdf, drink a pot of coffee like any good scientist and plow through the information, taking notes as you go.
You CAN do this. Check with your healthcare provider before beginning any new exercise program. Don’t blame some TH-camr with the last name “Cornholio” if you screw up your body or croak.
Slow, controlled weighed movements done regularly seems to improve my achilles tendinopathy. Doing whatever the tendon can do helps. Using the pain as guide seems to be the way. I needed initial rest as I couldn’t do much initially (barely hundred meters before I couldn’t walk properly). It’s has not been easy, but I’m improving slowly, and it seems I can jog now..
What is the exercise regime? I don’t think our host or presenter talked on how to do it and what to do! What exercise to be precise?
49.. exercising all my life + climbing... got all kinds of back and shoulder issues now and after Covid last year, I have constant chest pain and back pain with breathing issues in the evenings... I just dont know what to do, I am running, going to gym, doing physiotherapy to cope with it, but its not improving... so even though I believe in whats said in the video, there are some things in life that will simply destroy all your life accomplishments :/
Try reading the book ''Breath'' by James Nestor, there are some techniques in there that might help you. I hope so, good luck.
Try consuming more protein or powder to repair the damages.
Sounds like Covid long symptoms. My daughter was diagnosed w/this. POTS and chronic fatigue syndrome. Ask your PCP for a referral
chest pain needs a ct scan and a call to a cardiologist. dr.berg talk on vit k2, nato, vit d3 and vit coq10 is a must
Great resrarch. You just have train correctly. The right amount of varied exercise stimulation and rest intervals. Eating wisely alao helps.
Extreme endurance exercise can rapidly age the body through various mechanisms, including oxidative stress, inflammation, telomere shortening, hormonal imbalances, and musculoskeletal wear and tear. Intense exercise can lead to an increased production of reactive oxygen species (ROS), causing damage to cells and accelerating the aging process. Prolonged and intense exercise can trigger chronic inflammation, which can have detrimental effects on tissues and organs. Extreme endurance exercise has been associated with accelerated telomere shortening, a marker of cellular aging. Hormonal imbalances, such as elevated cortisol levels, can disrupt various body systems and contribute to accelerated aging. The repetitive impact and strain placed on joints, muscles, and bones during extreme endurance exercise can lead to wear and tear, increasing the risk of musculoskeletal injuries and age-related issues.
But lots of people like to post comments about their exercise routines on these type of videos.