The Exercise That Prolongs Life
ฝัง
- เผยแพร่เมื่อ 9 พ.ค. 2024
- Thanks to YOGABODY Teachers College www.yogabody.com/iha for sponsoring this video. Check out their science-based, online yoga certification courses.
____
The Exercise That Prolongs Life
____
In this video, Jonathan from the Institute of Human Anatomy discusses a type of high intensity exercise, how to do it, and how often you should incorporate it into your workout routine. He also discusses the relevant anatomy and the physiological adaptations and benefits on the heart and other cardiovascular structures.
____
Cool Stuff
Merchandise
beacons.page/instituteofhuman...
Codex Anatomicus
codexanatomy.com/?ref=IOHA
Coupon Code for 20% OFF: IOHA20
____
References
jamanetwork.com/journals/jama...
____
Video Timeline
00:00 - 00:56 Intro
00:57 - 01:58 "Redlining" the Heart and the Need For Oxygen
01:59 - 02:14 Getting Air Into the Body For Exercise
02:15 - 03:02 The Lungs Don't Limit You During Exercise?
03:03 - 03:34 Getting the Oxygen From Lungs to Muscle
03:35 - 04:18 Improving Oxygen Delivery For Exercise
04:19 - 05:26 Improving Flexibility & YogaBody!
05:27 - 06:58 Increasing the Strength of the Heart
06:59 - 09:03 Types of Exercises to Strengthen the Heart & VO2 Max
09:04 - 10:11 How Often Should You Do HIIT/VO2 Max Training?
10:22 - 12:10 How the Heart Changes With This Exercise
12:11 - 12:36 Other Amazing Adaptations With This Exercise
12:37 - 14:20 What is VO2 Max and How Does HIIT Influence This?
14:21 - 15:19 Is HIIT the Only & Best Way to Improve VO2 Max?
15:20 - 16:30 Why Should You Do High Intensity Exercise?
16:31 - 18:08 VO2 Max & Longevity: Keeping You Alive Longer?
18:09 - 18:45 Keep Exercising, Thank You!
____
Audio Credit: www.bensound.com
____
#anatomy #exercise #heart
For a dozen years or so, I walked every morning in a part of town with steep hills. For about the last 3 years, when I walk up hill I have had to slow down or I would get dizzy. My cardiologist diagnosed bradycardia, slow heart rate. He said I needed a pace maker, but the problem would have to get worse before medicare would pay for it. A few months ago I watched this video but thought nothing about it until recently. About 3 months ago I bought a bicycle and have been doing intervals, where I go as hard as I can up hill from 30 seconds to a minute, depending on the hill. I can now walk up hill without problems. I have no idea how much my heart output has improved, but it is enough. I am almost 80 years old so I doubt any sane cardiologist would suggest my routine for fear of causing a heart attack. Thank you for improving my life.
That’s awesome
Amazing! Good luck!
If I had access to a steep hill, I’d get a heavy wheelbarrow and put heavy stuff in it and carry that wheelbarrow uphill, strongman style. Maybe less weight than them, but same idea
I'll have to get creative... No hills where I live. 😂 I could could try stairs?!
Go for you staying away from quick fixes "others" like to offer.
Wow 👏👏
Resistance training, steady state low intensity cardio, high intensity interval training, mobility. All of them are important.
Agreed!
What are the benefits of liss that you cant get from resistance or hiit training?
@@jacobsvetich8735 stamina and endurance. and yes, in a much more different way than resistance and hiit
@@jacobsvetich8735 strength and muscle
Obviously. He didn’t say the ones you listed weren’t beneficial.
I can summarize the video:
1 - HIIT is gold standard for building aerobic fitness and heart capacity
2 - heart capacity and lung capacity can double in a fit person and it correlates with longevity so watch out
3 - 15m once a week for HIIT can be enough
4 - build up to it gradually to avoid breaking things (or fainting, as I have)
5 - don't go crazy with it or try to be the 70 year old cyclist who found his magic routine.
Good summary, but it isn't quite true to the facts or the video. Although the presenter downplayed it, he does mention slow steady state work and since HIIT is only going to be occasional, the easier work will take the majority of the time. In elite endurance sports faster work is perhaps 20% of total work and even then it is not usually HIIT. Aerobic fitness involves the aerobic energy system and any basic book on heart rate exercise will tell you that as your heart rate gets faster you eventually pass from (mainly) aerobic work to (mainly) anaerobic work. So, the fastest heart rate is training the anaerobic system and not aerobic. Very high heart rate means the left ventricle cannot fill - there isn't time - so the video is not quite correct about heart rate and improved volume. Some work has to be done in the lower/slower heart rate, so that the left ventricle is stretched by the maximal amount of blood filling it. This is simple physiology. Making the left ventricle pump blood more forcefully is not the same as pumping more blood per stroke.
Your not gonna burn a lot calories doing stupid hit.
thank you
@@collectorenthusiastic427 exercise is not just about burning calories. Sound like you did not even watch the video and just went straight to the comment section, or you lack comprehension.
@@sepg5084 I think you Clearly lack comprehension if you think you need to do hiit 24/7.
Did 21 years military. Used to run up and down a small mountain almost daily. Great shape, noticed when I got into a fight the dude literally just tired out. Now I’m 69, fat out of shape, and on the slow return. Wish me luck.
Thank you for your service. I'm sad where the country has come to.. but I appreciate everyone who fights for it and our Constitution. I have 4 uncles who all were in the military, one who has passed. All of you are heroes in my eyes. Good luck on your journey to get back in shape!
Thank you for your service Sam. I have confidence in you!!
Sam, how's it going???
Slow and steady as you say. You'll love it.
Never to late to get back i shape, sir! You can do this🚴♂️🏃🏻♀️
I have been working out for over 40 years, doing HIIT cardio and strength training. I recently turned 62 and am in the best health and shape of my life. Health is everything
Do you want a medal
@@gummyerin that's quite the internet response.
nice to hear that actually :D watched some videos where people said life goes downwards from your thirties on, but i feel better as a 35 yr old, than as a 20 year old
@@gummyerin either you are a edgy teenager or an unhealthy grandpa
nothing in between
@@dumsaint or a trophy , maybe a certificate then. ?
Eat healthy, drink green tea, exercise, take vitamin tabs and sleep well.
That's what I've done and just celebrated my 90th birthday lately 😊
Wow congrats!
Lol some of these comments are full of cap and people eat it right up
@@johnwick49734 The name itself is a clear indication of LARPing
I hope faith in God is part of the mix too! :)
@@johnwick49734 lmfao it's so obvious too
We are definitely living in the future and not even realizing it, in 2023 we can access detailed and beneficial, anatomical info with just a simple search on a 5 inch smartphone.
25 years ago you had to patronize a library or even a medical school library or attend a health science college course for several hours of your day.
Its facinating how fluid information is in 2023 on every academic, scientific or social level. Appreciate the times we life in.
the future is here and it might not be friendly.
I'm old enough to remember going to the university library and searching paper catalogues and journals. Access to information these days is awesome, but it's harder to find good quality information. When it was all paper based and relatively scarce, it was also more reliable. Even academic journals these days are a bit cluttered with rubbish IMHO.
As a firefighter paramedic for 28 years I can say unequivocally that the OVERWHELMING majority of hospital transports are due to years of sedentary lifestyle and poor nutrition. The comorbidities of lack of movement and poor eating habits are myriad and devestating. Excepting those disease processes and genetic factors that cause issues, most “illnesses” are absolutely preventable. Muscle wasting, decline in cardiorespiratory function, flexibility, bone health, etc., are all preventable. And there is NO excuse (except as noted above ) for not moving. That said, I became a professional firefighter at 38. 28 years later, I am 3 months out from transitioning from the fire service to the nursing profession. I have been a practitioner of physical training since I was 14. That makes all of it possible. Move, move, move. Thankd for the vids you gys do a great job.
Totally agree! I work in physical therapy and 99.99% of my geriatric patients need therapy b/c they don't move (except maybe to walk a few feet to the bathroom) and their diet is horrendous. And they wonder why they are so weak they can't even get up from a chair or scoot up in bed. Some will put in the work, but most will not. They just take more pills, which cause more problems. I absolutely can not understand why anyone would not want o be the strongest, fittest, healthiest they can be. Exercise should be a celebration of what you can do. Look how strong I am! Look how amazing I am! If someone looks at exercise as a chore, they really need to alter their mindset.
YES! That's half of why I'm fighting for more bike and pedestrian infrastructure. Time we reduced dependence on the car--gas or electric--and made the choice of daily active mobility a no-brainer for everyone, rich and poor, young and old, sober and drunk :)
It's insane how amazing keeping fit is for every aspect of our health yet remains one of the hardest things to stay motivated to do, especially while depressed.
Agree 100 percent. Stay strong man. I’m going through a little bit of a difficult time myself mentally
keep your head up; it helps with deression to an extent just to keep you motivated somewhat!
Try changing your diet as well.. a balance of the five tastes in a 24 hour period, eat only three meals at set times and also, probably most importantly balance alkiline and acidic foods in every meal. If you are looking for a way to break old habits and focus on new positive behavior try psychedelics :)✌
@@jamescgardner1269 I highly agree with your comment. I had my first Acid trip, ego death. It was the most amazing 8 hours of my life, it gave me a completely new view on life/ lifted the vail on what we call existence. That was 3 months ago. I don't need to do it again. Also changed my diet to very simple but satisfying meals cutting out 95% of processed foods. Gym 6 days a week. I feel amazing. I've learned to be an observer of my thoughts, not needing to react to negative emotion. (To explain the trip, I was everything and anything at the same time living thousands of lives while time did not exist) lol then after 8 hours it locked me out back to reality.
I respectfully disagree in that motivation has little to do with it. Sticking to an exercise routine takes dedication, not motivation. Starting is the easy part. It is a person's commitment to following through with behaviors and actions that will lead to the accomplishment of a goal. That is known as dedication. Not motivation.
Any exercise is better than no exercise.
Agreed
Yeah up
You are an enlightened individual. Tell me how you came to this conclusion?
@jacob Try being a couch potato for 6 months. Note your mood , sleep and emotions and overall health. Then try minimum exercise for few months. You will realise a big difference between your quality of life.
The reason I view here is time. I do not have an unlimited life span. Me feelings and faith in the Dea Tecnología tell me something different. Time,time,time. What gives one the most in the least amount of time. These guys save me time. For every minute I watch here a get ten minutes of saved time back. Thus anything is not better than nothing. Time!
Summary:
1. HIIT once a week
2. 2-6 minute intervals
3. 4-6 sets
thanks lol
And the rest between the reps should be as long as the intervals.
tyvm
Lies again? Vigrx Plus USD SGD
I'm 53 years old, and I work part-time as a bike courier and part-time as an interpreter. I've been using the bicycle as my main mean of transportation since 2011 and I feel great! I bike at my top capacity at least twice a day and when doctors check my heart, they say your heart sounds great! My kids say when I'm your age, I want to be like you dad! I've been a sportsperson since I was a kid and I can say for sure, doing sports pays off!
70 year old guy here and been doing HIIT for 1.5 years. I try to do it 3 times a week, more than that is too hard on my old bones. It definitely works but the emotional benefit is almost unbelievably positive. I’ve found HIIT can be done on any aerobic machine at a typical gym or your in your basement or you can do the same thing just running around your neighborhood. The hardest part is dragging your ass out of your big fluffy chair.
Two times a week is enough if you really do it properly and all out. More HIIT likely leeds to overtraining and doesnt bring further improvements.
Great job young man!
You're doing more than me at 42 and you just motivated me! Thank You
@@fashiongal4595 Please try HIIT, I honestly cannot believe how my body and brain responded, for me it's like a miracle happened, I hope the same for you.
i worked out my heart within 5 reps of failure nurse gon see these gains in the ER 🦾
Three years ago, in my early twenties, I was overweight and my fitness level was a solid zero. Now, I work out regularly, run, go for walks and hikes. The human body is an incredible thing. The more you test it, the more you strengthen it, the more you look after it, the better it will serve you. Simple as that. As many of the other comments have pointed out, health truly is everything.
Yep i find it funny that a lot of people treat things like their car better than they treat their health lmao
I'm twenties now and I'm overweight. Currently I'm trying to make jogging as my habit since it's quite expensive to go to a gym here. It's been couple months anyway and I feel better. Hope I can reduce my body weight like you did.
@@dante_felix its really easier than it seems
just make sure calories burned > calories consumed and youre golden
(exercising increases muscles, cardiovascular efficiency, huge improvement in overall health and more BUT NOT NECCESSARILY fat loss)
@@dante_felix May your health journey be as fun and rewarding as mine was! I only started going to the gym in the last year, so I can definitely vouch that training outdoors works. You just have to stick to it, and the best way to do that is to make it as fun for yourself as you can (at least, that's what worked for me). I'm lucky enough to have a forest pretty close, so I just started taking walking the trails there, progressing into jogging and then taking runs. That, and you have to believe in yourself and be patient. Nobody gets overweight overnight, and neither do they get fit (it is kinda easier to put on weight than to lose it, unfortunately). But the good news is that once you start getting some healthy habits into place, it gets easier and easier to add more. Take care, and try to enjoy the process!
THe old saying, 'WHAT YOU DONT USE, YOU LOOSE! I UNDERSTAND THAT EVERY TIME I LOOK IN MY PANTS!
Saved this to my “watch later” for those days I don’t feel like working out. Not labeled as a motivational video, per se, but highly motivating! Thank you guys for all you do!
Love that I found this channel. You explain things so clearly and seamlessly, and I feel like I can trust the information you're giving. Thank you so much
This is the biggest BS video I've ever seen on excercising. If You run Your heart at 90% or 100%, just like any pc chip - it will die faster.
All THESE calamities that are going on around the world is going to lead to a Sunday law which will be the MARK of The BEAST, Those that keep God's seventh day sabbath will be persecuted and prohibited from buying and selling, Jesus is coming soon.
@@eugenijusdolgovas9278 except the heart isn't like a PC chip. it's antifragile and adapts assuming you aren't damaging it. not sure how easy it is to cause damage with hiit
@@darkrai526 Human heart is getting damaged every second it pumps. There is no technology to make it work forever.
@@eugenijusdolgovas9278 I guess, but I seriously doubt exercising this way will make a significant impact since cardio work in general helps with longevity.
I'm assuming you're thinking of the average heartbeat count for an organism over its lifespan data?
9:57 In my experience one of the easiest ways to do this is doing push ups. Set an easy goal. I had stopped going to the gym because i wasn't at home for 2 months and was out of shape so i started with 10 a day for 10 days. This i thought to myself "this is too easy" and started doing 15. 1 and a half months later i'm doing 60 everyday (4×15) and it doesn't cost a thing. It's literally 1 minute for each set out of your 24 hour day and you'll see benefits in like only 2 or 3 weeks. Push ups are one of the most overlooked exercises when taking into account their simplicity, versatility and benefits
For someone like me, push ups is very low intensity. I like to gain more strength and do a lot of strength training. The benefits there is that I can carry things which is too heavy for average people. I like how functional it is.
But also, strength training is completely different than callisthenics or bodybuilding style of training. You start with a warm up and then do low reps with gradual heavy weight. The movements needs to be explosive and little tension on the muscles as possible to avoid using type 1 muscle fiber and more on type 2 fiber.
@@KryptonKr @KryptonKr true I was speaking purely in the context put in the video of going from a couch potato to high intensity exercise. Push ups are a good way to start exercising and are a good daily habit. But yeah one would eventually have to move onto one of those three (or other alternative) training routines for higher intensity. I personally train for hypertrophy at the gym but i go for a more strenght training approch for my push ups as i try to make them explosive to eventually reach 100 a day which I think is a good bemchmark
@@thelusogerman3021 I honestly find it hard to exercise at home. I get motivation in the gym mostly. Also because they have heavy weights which I can’t afford to buy.
But yeah, you’re right. It’s actually healthy and you can prevent a lot of injuries if you’re still starting to exercise. Once you have a good foundation of strength and endurance is when you can really push yourself a lot more but not too much causing injuries
@@KryptonKr tbh this all started because a (kind of) friend of mine jokingly told me that if i couln't do 10 push ups a day for 10 days he'd steal 100€ from me lol. I took the challenge and eventually got hooked
@@thelusogerman3021 Yes! Exercise is actually quite addicting. That’s why I never stopped exercising at the gym. I can rest at least 2 weeks tops but never more than that because I can feel my body getting weaker.
Also the pump after a workout feels amazing and also sometimes the soreness as well.
My grandfather is still very healthy for his age in large part due to his constant activity. He was a runner for over 20 years and still works today. He's almost 80 and still looks like he's in his 60s.
My boss is 71 and looks like dapper 50 year old due to his workout routine. Ultra marathon runner 6 pack etc
Goals
I do 4 rounds of Muay Thai training, I'm 52 and my heart rate often gets to 168 in those rounds, sometimes 174. The rounds are usually 3 minutes & 3 minutes rest while someone else gets a round on the pads. It is SO MUCH FUN! By far the most fun way of doing high intensity training =) I do it every day & I'm super fit
İ do kick boxing and my heart rate reaches 189 bpm
@@fsay395 good for you
studying health among the dead
You do not do 4 rounds of mayo thai training
@@centagus8797 mayo?
Lots of evidence to suggest that long level 2 training is very beneficial. I'm 63 and a cyclist in really good health. My cycling incorporates HIIT when I try to keep up with younger people. But, don't go hard too often or tiredness creeps in
And up hills tempo pace is good interval training or just one km hard.
Def be careful when you do hiit, especially if youre a starter. You can pass out if you go too hard. Definitely warm up first. Build up to it, go little by little. Do some days of short durations, them maybe do one day where you reach higher. Dont go hard once you feel you know your limitations, so youre not getting dizzy
Right. Better to do zone 2 first and build a aerobic base then do HIIT. HIIT is overrated I feel.
@@cwoza5 it the best for your cardio vascular health agree or not , fact
@@user-cq8hw3ni7g This
Everyone's max-effort looks different - progress and getting close to YOUR max is what's important.
@@user-cq8hw3ni7g citation needed
Regular exercise, healthy diet and being physically fit is the only true fountain of youth! Life comes at you hard and fast..be ready! 💪
very true that statement
I thought it was energy drinks and yards of slim jims
Preventing chronic stress is another big one
what does your healthy diet consist of?
@@salreo8086 No, its not. There are too many variables that can influence your health. You could be the fittest person there is and still cop cancer due to environmental and/or genetic factors. So really, it is pointless and naive to think just because you eat well and do regular exercise, that you will avoid such things.
Really appreciate these videos! I’ve been doing weight training for over 8 years now and would do moderate cardio but I’m gonna start adding in a day or two or more intense cardio. Let’s do it 💪🏻
Just wanted to say your channel is amazing, and it never fails to motivate me. Thanks!
I used to not exercise despite knowing how good it is for you. I listened to a podcast about how exercise improves memory which I definitely need as a medical student. I decided that I would start biking to school (which also saves me a $500/yr parking pass) and now I get 40 minutes of moderate exercise a day. It's not too intense because I bought an electric bike but I put decent effort into my ride home. Exercise can be frustrating at times but I actually enjoy my commute now and I have gotten quite a bit stronger.
You should interchange with a road or gravel bike starting at once a week. Muscles have this mechanism of adaptation which is a blessing and a curse. The reason you need to alternate. Try it midweek.
Single speeds are so fun
Keep going and stay safe.
@@itsnotallrainbowsandunicor1505 I don't have to use the electricity. I only use it when I want to. So no need to switch bikes when I can just turn it off.
@@carter5548 thats amazing! have you seen any memory changes tho? or did you forget about that xD
As an older person with health issues, when I started HIIT, I did 10 secs with 50 secs rest at first. I worked up by 5 sec more work each week. Still struggle to do more than 30/30, but working on it. Dr says all of it helps though. Also steady state and weight training as a total routine.
Wow, that's an amazing approach! Keep it up!
Keep it up!!
alternatively don't inject yourself with experimental vaccines that cause clots and heart disease
ikncrease your intake of vitamin T ... Tacos, Tortas, Tamales, etc. look into the Hispanic paradox, and see what they eat
@@wetguavass hey calmátes con las torticas mi hermano, calbatros
This is the type of training that was assigned to me after I had a by-pass. What an awesome explanation. Great channel!
Hello I’m going to try and get back into some type of exercise. I had worked out when I was younger and also did a lot of mountain biking. I’m 63 now and had a stroke at age 49. Made good recovery. Also on blood thinner. You gave good content in all your videos
87 YEARS OLD - I have never really exercised besides a lot of walking. My last living sibling died 17 years ago. The main difference between myself and my siblings is... Never had any children and very little stress or money worries. My wife is also in good health. She is 9 years younger than myself. Keep your stress at a minimum people. 🙏. Forgot to mention I have never had Alcohol or Coffee ever.
Wow, that's awesome. I am a coffee drinker. It's a comfort drink for me not an energy drink. 🙃
Might as well try some, can't have much longer left.
@@r.davies2702 🤣
live life like a monk and live forever, except you never really live.
@@thedon9670 My friends & family always tell us. You guys are so happy together. Always doing things and traveling around the world. Trust me, we don't live like monks. That is why we do so much walking 🥳
I recently changed my whole entire life. I started at the gym 5 days a week, doing high intensity strength training. I can't really do steady cardio as I also have hyperhidrosis. The high intensity strength training has changed my life. I have endurance and stamina to do everything I need to do in life without taking naps. I have better balance, and I can now do so much more in my every day life. My depression and anxiety have become quiet, with little to no problems from them anymore. I've gained weight (muscle) while having a leaner figure as the fat has melted off of my body. Please consider adding strength training to your life, and I'm sure your life will be greatly improved as well! This video also taught me a few of the last pieces of the puzzle to complete my new plan for my life, so thank you very much :)
Thanks for the inspiration, Tracey! My 60-yr od lard-ass needed it! I've made this 'transformation' several times in the past, but it sucks when you let life get the best of you and have to start all over. Back on the horse I go.
@@SandySez it is never too late to start making yourself healthier. The only time it is ever too late is when you have already passed away. I would wish you luck, but you don't need it. You can do this! I believe in you!
@@SandySez You can do it, your muscle memory will make it way easier to get back in shape
At 66, I started after a diagnosis of osteoporosis and prediabetes. What a difference! I am almost unstoppable!
@@aidenralston5477 I believe that! I made a few sissy-starts and it's like 'getting back on the bike'. But funny, yrs ago i went into my 1st REAL transformation (@ 50) started from a very bad place/Ground Zero (there was NO muscle memory baseline)! it was hilariously shocking how my muscles and coordinations would NOT follow my mental directives .. at all, LOL. I persevered and transformed myself into the healthiest, leanest, lowest BMI Id' ever been in in my entire life! from 60 extra pounds to the size, & physique of a gymnast.
I’m in the middle of reading Peter Attia’s new book, specifically the chapter on VO2Max, only to then have this video pop up, and Peter’s work mentioned towards the end. I’m loving the content on this channel and how you break things down in an understandable format. TY!
I can't wait to start my training. I am 73 and just had leg surgery on the arteries. PAD. So getting blood flowing into the arteries is so important to me. Thank you for this vid and I will watch all the others, too.
Always fun to learn that what you do on a regular basis is recommended by my favorite YT channel 😂 HIIT at least once a week, and weight lifting 5 days a week, been doing it for over a year and can attest to being a lot healthier, both mentally and physically!😁
73 years old and not feeling good about myself so I set a goal. Now I walk everyday and play golf 3 times a week, my Fit Bit records 30-35 miles per week. The walk path I take with my dog daily has a long hill at the end that really ups my heart rate for about 6 minutes, after watching this I feel I need to now increase the intervals. My routine , walk everyday, golf three times per week when possible, every other day 3 sets of 12 barbells, 2 sets of 12 curl bar, 2 sets of 12 inner curl bar light weight ( careful of rotator cuffs), extended planks ( alternate left arm right leg up ) , ab wheel 35 extentions , band excersie for thorasic mobility, 35 pushups and some yoga stretches. I feel that keeping my mucsles toned is important especially at my age. Over the past year ( 74 now) I have lost 35 lbs. , BMI 23.6. I was on a high dose of blood pressure meds, then reduced to a lower dose then 5mg the lowest and now 1/2 of that and will ask my doctor to go off at my next visit for my yearly physical. My resting heart rate is 54-56, BP varies mostly 115/70/ 65 . I do not eat fast foods, plenty of fresh veggies with olive oil, meat only once per week, chicken & fish and " very little sugar". I do drink green tea with raw honey daily. I am not a fanatic about food, I do enjoy some junk food once in a while. I have an advantage because I am retired but a few of these excersises can be done while watching TV or listening to music. My progress was slow but had no spikes. The best result is feeling good about your acomplishment after the work out. I guess you could say I took my goal to HEART. Thank You for the enlightening video.
wow! that is truly amazing and made my day
you need to stop not feeling good about yourself please because you are truly powerful! and its never too late for new changes and new beginnings as long as we stick with our goal. I wish you a blessed and happy life dear
Brilliant. Physionic has good videos too. ZOE has good video on protein myth by nutritional researcher. I don’t follow the second but that video was rare on YT - unbiased. PA beware of even wild fish/seafood now had micro plastics, pharma drug abd pesticide/fertilizer etc residue (incl remote ocean waters) as there’s no way to effectively remove them. All water and eco systems connected. Same chemicals found in all farm animals incl free run and organic. Feed more tainted and water used to grow grass etc is polluted.
That’s Vo2 max test looked similar my stress test I take once a year. Thanks for all you Dr.’s do. Keep it up.
As a doctor of many years I find this video very helpful and simple even to explain to my patience thanks a lot
I used to do a lot of cardio and HITTs but stopped to strength train and gain mass. Glad I watched this cuz I've been sleeping on heart intensive workouts and will def reintroduce cardio back into my life
I'm am elite amateur cyclist. I do intervals because I find them very ,very satisfactory and I really enjoy them.i always did.
So,for some of us they don't suck.this athletic pain is a way to feel alive
There is also that speed factor involved, especially for cyclists, which becomes 'self-motivating', and pleasurable to us, because we all want to go FASTER (like Remco just did in La Vuelta's time trial, averaging almost 56 KPH for 31 KM).
Yes, I WELCOME that soreness after a ride, as I know that my muscles, the mitochondria within them, and my whole cardiovascular system will all be stronger for it, after rest and recovery.
@@LS1conehead muscle soreness is not a necessarily good thing
@@michael-john4954 Recovery from muscle soreness is “the good thing”, though.
@@michael-john4954 Unless you're into a little pain? jk. But some people can legit only be proud of themselves when they feel the soreness, because the pain is "proof" that they have given everything.
Thank you very much, awesome video. Health is Number one!!
I love doing these exercises but haven’t done them in a while. I’m
Doing strength training exercises along with rope, step and cycling quick 5-20 mns workouts. Thank you!
I was just thinking of including more HIIT into my activity regime, now I have another good reason. I appreciate the informative video and the reference to that study you mentioned.
I started a HIIT program last year and every aspect of my life has improved, just missing the finance part but I’m working towards that this year. I was very obese and many people noticed and are motivated by my physical change, I am a newcomer to fitness and love it, definitely recommend it to anyone wanting to get started,
Congrats!
@@bcrnl9603 Thank you!
Man thats great. Love when people are supportive and become motivated when they see someone losing weight, not like the weirdos on internet thay try to convince youre better off fat. Congrats, im gonna reach that level someday
@@superplaylists1616 yeah it's very different, I didn't expect that but I also feel it myself when I walk in and see someone very obese. I try to be supportive as I can and I tell them after our session, I may not know everything you are going through but I was there kind of talk 🦜. I use to be 268, my stomach was touching the steering wheel and I had the seat reclined always, and then show them pictures to not give up, we all started somewhere and being consisten is key and they will see their fat melt away. 🙏💪💙
Nice buddy! Keep it up.
My grandfather took me for hikes and fishing into his 80s. My father has never been in shape to enjoy those kinds of thing. I was into power lifting as a teen. I realized I'm my 20s being strong was nice but I couldn't climd mountains, if I wanted to be there for my kids doing physical activities I needed to change things up. So I got into more cardio and core exercise. These videos are very informative. Thank you for sharing.
After 4 months at 30 minutes a day on my elliptical I am sure glad to have found your channel. I will try the 2 minute dash tomorrow.
Thats a LONG Dash!
@@dporrasxtremeLS3 True That !!
People are going to think you're running from the police. 😂
Go nearly as fast as you can for 2min 30secs or less if you can't keep up for that long then go back to low intensity to recover and make sure you wait till you catch your breath and heart rate is back to 100 or less then go again, this keeps you in the anaerobic system and also is lower stress on the heart then going again too soon.
Did you change your pace or anything or did you do 30 mins at the same speed each time? I realise you will probably have attempted your dash by now, but I would suggest doing some "faster" sessions - a higher speed for 20-30 mins, every now and again, then go even faster for 5-10 mins, before attempting the dash. The energy requirements are different, the pacing is different and if you were running, the striding would be different. So you need to build up to speed work. In the same way, I would not suggest that a sprinter goes from 100/200/400 to a long distance race in one go.
Thank you, Jonathan. for this super duper video about the heart and its functioning, it is appreciated. And., yes, as you get older, your vitality or desire to exercise decreases, hence the importance of keeping up with physical fitness according to your age and health to live longer and healthy with good nutrition. Awesome video about an awesome organ: the heart! 👍🙌
Just checked my V02 and it’s high! Turned 60 this year Was just strength training 3 days per week but my heart rate was still super high. So added a 30 minute walk after breakfast and 30 minutes after dinner on off gym days. Amazed at the improvement! It doesn’t have to be complicated. I just move fast when I walk. My dog is so happy too!
hiw did you just check your vo2
unless you had it done professionally its wrong
Jesus is king amen ✝️
I'm 56 and one of the reasons to keep HIIT to once a week or less frequently is that recovery takes so long that it prevents me from keeping up with my exercise. When can ride my bike at low intensity, even as long as 3 hours, I can do it again the next day with no adverse effects. After a HIIT, it takes me over 2 days to fully recover, sometimes longer if the HIIT was during a long lower intensity workout.
Our classroom in high school was at fourth floor and there wasn't an elevator. So sometimes when we are late we had to run all that way to the classroom, getting out of breath and feeling heart beating crazy fast. I felt like my overall fitness was a lot better after few months.
Thank you. Made me take my health more seriously.
Great!
I LOVE doing a good HIIT workout. Sucks while it's happening, but you get used to it with practice, and there's nothing quite like that feeling when you get done.
You said it all! Im 70 started training again running it is amazing how strong and fast I have gotten in 8 months Do full body not too heavy weights 5x/week I can run 5 mi nonstop or 3 miles rather fast I want to do a fast 2 mile each week under 17 minutes I already have done it!
Thanks and in my humble opinion, this presentation was your best stream yet. Please keep up the good work.
I was a wildland firefighter for 12 years and of those 12 years I was a hotshot for 4. Our legs and cardiovascular fitness could mean the difference between life and death, and also, when we hiked anywhere--into a fire, out of a fire, back and forth on the fireline, we hiked fast, nearly at a jog. And we did this straight up hills---no hiking trail, often at high elevations and over miles and miles with a lot of weight on our backs. We trained to have anaerobic endurance. Now, I have had debates with people who say that is not possible, but I am here to tell you it is. When you run 10 miles and do it at 95% of max for an hour or hour and half or more. I did this in my 20's and early 30's. In my late 40's I had a bad accident and broke both my tib/fib badly. The first hospital completely screwed up my leg and I had to have 3 more surgeries to fix their mess. It was a duration of 2 years. I had been somewhat fit up until this break at age 46. So, at age 48 I went back to working out. I did a lot of elliptical, the kind with the heart rate measure. I am sure it's not super accurate, but it is probably fairly accurate. On the chart on machine, at my age then, I was supposed to be feeling it at 130 bpm, and be maxed at like 160. I did not have any laboring whatsoever at 130, not at 140, not at 150, or 160, around 170, I started breathing with some effort, 180, was a steady huffing and 190, I was breathing pretty good. But...I could get myself up to 200-205 and sustain it for a minute or so. This was consistent across all machines and different machines, like treadmills and stair-steppers. What I am saying is: Anaerobic fitness is a thing. If you run or ride a bike, try to be huffy and puffy as much as you can, so much, that between your ribs is sore the next day from breathing hard. Do that for 35-45 minutes 3 times a week, then do it for an hour to an hour and 10 minutes one day a week. It does not matter how you do it or what modality you use. Just breathe hard and your heart will be bomb proof, and it stays with you.
Thank you so much for that comment ❤will follow that advice
As a physician, a lifelong athlete, multi marathon runner, and for a brief time skiing, professional, I call BS on that heart rate. I have no doubt that you were extremely fit and to be admired for a great recovery and great motivation. That being said, I’ve talk to physiologist and I’m very clear that no one at 50 years old gets up to a 205+ heart rate. The only way that is possible is is if you were in ventricular tachycardia and about to die. Otherwise, good job.
@@dwolfism I'm 44 and mine was up to 220 recently on a bike ride.
@@shoutatthesky dont mean to impersonate the nerd emoji but that just aint physically possible while being healthy at the same time. something just aint right
@@Cobleemillike House said… “either you suck at math, or you’re gonna die in two seconds [pauses for two seconds] you suck at math”
Approaching 50 years old, and I set myself of a goal of doing a sub 20 minute 5K Parkrun. I have to say interval training definitely played a crucial role in recently achieving that goal! It takes time for your body to adapt but the benefits are worth it.
That’s super impressive! I’m in high school and I have a similar goal in mind, but I’m a ways off. I’m proud of you for being able to get it done, that’s a massive accomplishment.
If you are over 50 years old and can run a 5K in under 20 minutes, you are at an elite level for distance running.
i'm under 50, pretty fit, I run 5k in 30 min. Could I do it in 20? Maybe if I really tried and if my life depended on it, but f that.
@@GT705 Im 46 and ran a 16:44 at West Beach parkrun 2 weeks ago.
Im 46 and did 16:44 at west beach parkrun. Ive only ran 75km total this year. Vegan for 22 years.
Excellent description of Vo2 max and how to achieve more of it. I am impressed with you overview of Cardio benefits. Well done.
Really appreciate your content thx so much! I have been doing 300 yrd sprints for many years because I like how I feel afterwards.
Our cardiology teacher and also M.D. tought us that we should avoid intense training, which exceeds 80% of our MAX heartrate (simply 220- age). This is because the raised pressure in the vena cava stretches the right atrium and consequetally doesn't fill the right ventricle as efficiently, leading to low oxygenation of blood in the lungs. She told us that she had several autopsies with great athletes who trained on very high intensities (also bikers) and that their atrium was very loose, like a shoping bag.
I'd love to hear your thoughts.
My thoughts are that 220 minus your age is pure nonsense. It was derived decadesago from a best fit taken from a dozen or so samples. I'm 57 and my MHR is 198 on a bike and 210 running (although i rarely push things that high these days)
@@graememorrison333 yep
@@graememorrison333 wow I've never gotten my heartrate that high
@@graememorrison333 I was gonna say; I'm 63, not 36.
@@graememorrison333 Your heartrate is sick. Congrats I would say, but your comment was not touching the issue OP was mentioning. It was about that you shouldn't go up that high with your heart rate.
Loved the video❤️.. glad to be someone who regularly exercises ☺️
Thank you!
Thanks. I have been doing cardio to improve blood flow but now I will incorporate this into my workouts. Thank you for saving me from cardio
I just found this channel and have only seen two videos. THANK YOU for sharing the excellent information!!!
great educational video! love that you use an actual human heart to explain the concepts to the viewers
I always feel better about myself, not only physically, but mentally and emotionally, when I've been exercising regularly than when I haven't been.
Exercise is also a great way to socialize!
well, depends on where you are doing it
Must be nice.
I'm just exhausted and feel like crap for a while afterward, possibly into the next day. I've been doing it regularly for 3-5 years (stepping up over time in a gradual and sustainable way), I've dropped well over 50kg since I started exercising (more in fat alone as I've added a lot of muscle mass), and it's still the worst part of every single day that I do it. The only time I really feel great is the rare time when I take a few days off.
I bought a bike in April of this year and I've logged about 2200KM, I typically go for 2 hours (of moving time, plus a break) 2-3 times a week, aiming for no more than 20% zone 1/2, at least 25% zone 4/5 combined, and at least 10% in zone 5. Once I hit zone 3 I try to stay out of zone 1/2 until approaching my break or a scheduled slow-down (about 10 minutes of downhill returning home on my usual route, which is a nice cool down). A slurpee stop just before getting home helps with my mood a bit.
Technically I'm rocking an ebike, but these days I use it so little it won't even take a charge when I get home, so I'm really just riding an extra heavy fat-tire steel framed mountain bike plus the weight of the battery and other components.
And best of all, guaranteed zero socializing, I don't need more reasons to avoid it. Noise cancelling headphones that I can flip to transparency mode when I'm on the road and need to worry about cars, but otherwise at least I can zone out and listen to something interesting to pass the time.
When walking it is great to see friendly people. One has to be aware of their surroundings at all times of course, but yeah that is nice. I do a lot of personal training at home.
Great Video ! as a person of science and a person trying to find his fitness journey, this is quite the information I might need!
I love all your videos, but the ones related to exercise have not only been interesting but also very useful! I love to know what happens when I exercise and why it matters to go hard at your routine and really give it your all (at least once a week haha).
I needed exercise equipment when I lived in a condo, since I bought a fixer upper with a large yard I've got plenty of exercise doing hours of yard work.
If I’ve not been doing much in terms of fitness and I do some intervals I feel the benefits so fast only a few days after it’s pretty insane how good they actually are
Great video I am watching this as I do my HIT workout. 12 min. with weights 15 lbs. many different moves with the weights, and them ab routine. I then do 50 crawling pushups followed by 50 pushups. I also do alternating 1 arm pushups 5-10. This gets my heart rate up to the MAX! I am there just now! Thanks for the reminders. Now at 70 years into life! With NO Medications.
Movement is medicine 🙏
That's awesome, well done!
This might be my favorite video you guys have done. Thank you!
I walk everyday and once I get my weight down and am in shape I will absolutely try this. I loved running back when I was in shape and can’t wait to get back to that
Hiit on a bike is equally as good and less shock to the knees
@@alkoma4586 this. I prefer it as I have knee and back issues.
i tried to run before but i feel embarrassed being overweight. People legit stare at me. So i just walk fast and pretend I'm late to an appointment or something
@@kazuo398 I wouldn't worry about people staring at you. Also I think you are just self conscious about your weight if you are worried about that, but everyone is still gonna look at you anyways because you are running and they're not lol.
I live around many tacosauruses and none of them are runners, maybe if you try and be a Saladsaurus.
Building on this topic, I've kinda taught myself a sort of breathing technique, basically cycling more oxygen right before lifting something heavy. It's let me do some pretty silly things, like lifting 100lbs of ultrasound gel when I only weighed ~145lbs myself. I'd love to know how these breathing techniques really work and how changing the way you breathe can make you more alert, stronger, or resistant to pain, or whatever else arts like yoga could teach.
I'm glad that you recognized Dr. Peter Attia. He was all I could think of as I was watching you explain VO2. I just got his new book! Very excited to get into it. Thanks for the video.
5:53 very good point Sir! I understood that perfect analogy. For strength and mass gains I never lift 60%, but 6 reps with 85% going almost all out with 1-3 reps in reserve and have a 1,5 minute rest before next set...it's basically a HIIT training (for the skelet muscle). Makes total sense to train the heart muscle same way. That was an eye opener lol...
I'll start implementing HIIT on the bicycle for a stronger heart.
Thanks for pointing out that "it's not the best idea to go from couch straight to High Intensity Interval training" because that's exactly what I was gonna do, even though I already had a feeling it's not a very good idea.
I have a condition called POTS and increasing stroke volume is one of the ways to help improve symptoms. I went from practically bedridden, barely able to stand for longer than 5/10 minutes to now two years later 36 weeks pregnant and completely functional able to exercise and do regular daily tasks. It all started out with a stationary bike to increase my stroke volume. Now, I'm constantly looking for ways to improve my health and I'm so happy I stumbled upon this video. I will definitely be incorporating some HIIT into my weekly routine when I'm ready after my baby is born. Thank you!
This is a really well put together video
Exercising was a life regular event then at 18 I joined a health club and did this kind of training 3 times a week for 30 years. After back injuries and chronic pain I drastically reduced for 10 years. Felt lousy so now I swim 3 times a week for a steady 30 minutes. Feel much stronger w/o back pain. The training is great but at 66 I can't so swimming is my compromise. I'm 6' 2" at 190 lbs. Thanks!💖
[WAIT TIL YOU’RE IN LATE 70’S…CHALLENGES BECOME EVEN GREATER…ENJOY…IT IS ACTUALLY SEMI-FUN].
Thank you for saying that. I’ve recently developed back pain and was considering swimming as an alternative to higher impact exercise . Glad to hear it’s working for you - I’ll definitely try it.
I do brisk walking early in the mornings for 3 hours, 5 days a week, resting heart rate is in the low 40's. I used to run a lot but at 57 it is getting harder to do the long distance. Walking works perfectly, never felt better.
did you obtain low heart rate because of the running earlier life or because of the walking later?
@@rosieramos9464 I am not sure about that, I didn't pay too much attention before. But I have been walking for years and the more I walk the better I feel. Very low BP, and HR.
@@rosieramos9464 how do you get heart rate so low? I exercise every day walking 12000 steps, jogging occasionally and my resting heart rate is 80-100, while walking 120-165. I'm perfectly healthy and fit.
you did feel better, when you were younger.
@@oldschoolgaming2162 you are either very off or sick, because a near 100 bpm is crazy, you are probably at 50 bpm resting according to what you say you do
Wonderful video! Thank you! I look forward to incorporating those high intensity interval trainings into my weekly or bi-weekly schedule and seeing the improvements :)
You are just amazing! Thank you for the excellent content! ❤
We just learned my mom has an ejection fraction of
Wishing your mom the best!
My mom had an ef of 32% in 2016, she is now at 39% with the right medication and little excercise
@@theanatomylab What does asymptomatic mean?
@@shashwatjha3537 no symptoms
Last year I was diagnosed with same. Ejection fraction 20%. Meds & diet changes helped immensely. I walk my dog as well, not as much as I should. She a chihuahua 😂 good luck to your mom!!
Started doing Tabata(HIIT) almost a month ago 3x a week and I love it. I've never sweat so much in my life and just being able to complete it makes me feel like a badass. Haha. Plus it's done wonders for my mental health and confidence.
I'll bet you look like a beautiful badass as well just admit it lol
I have been watching and have subscribed to this channel. I am trying to get stronger and get off the blood thinners or reduce the need some. The videos are very helpful in understanding the exercises I do.
I like your use of preserved organs. Excellent visuals and narrative. Gonna have to subscribe. Thanks
Great content. Nice to hear from someone who knows what Im getting out of 3-4 times per week of high-intensity training. Im 74 and very briskly walk up a hill of about 45 degrees for about 350 paces. Im out of breath at the top but walk back down. Ultimately ,Im trying to lower stress related high blood pressure.
nice!
Well, when growing up in Europe, daily walking, especially after dinner was so common we would have missed it if not participating in it. I see people in this country too that are older and still out there walking every day. There is no doubt exercising is the key to a long healthy life. It makes everything better.
You are a phenomenal communicator... If we cloned you and put you in the class room, our young people would really learn and love it.
Extremely informative and very useful. Thank you for posting.
Thank you very much for enlightening us on this topic!!
Awesome video ! Very informative
Great channel and very good presentation of information! New sub here! I will be 66 in less than a week and was in not so great metabolic health for the past two decades. I have turned that all around during the past year and a half via intermittent fasting - eating just one big meal per day while avoiding sugars and excessive carbs. I have lost about 60 pounds of excess fluids and body fat, and reversed every chronic health problem that has plagued me for decades in the first few months of my recent eating habits without increasing my physical activities or additional exercise. I have always walked a lot and done yard work and snow removal during the winter, but have more recently increased my activity levels by including exercise including squats, push ups, light to moderate weight training and other things. While walking, will occasionally begin jogging. I have been doing all of this with a baby step approach, but at some point during the next few months, i want to begin with some of that higher intensity stuff, probably just for a couple minutes at a time or a little less at first. I have improved my overall balance, but don't want to fall or even twist an ankle while trying to sprint up a hill. It has been a long time since i moved my feet that fast, lol.
The best explanation of HIIT I've seen. Very well explained-thank you.
I would've gone through my life without ever knowing this had I not seen this video. Thanks! Looking at my training now with all the things I've learned compared to my training years ago, I'm in a whole different league.
I work my body hard and I am well into the last third of my life. Many years ago I saw a quote, "I do what others won't do today, so that I can do what others can't do tomorrow". I am easily the oldest person in our HIIT classes and even the standard Les Mills cardio classes that our gym runs. HIIT got me there and keeps me there. I don't do endurance work because my cardiologist tells me that the endurance athletes are the ones who drop dead suddenly.
Yes, endurance and high intensity, that is a tricky matter. Everyone has to judge their own health very carefully before embarking on certain endurance and high intensity exercises. I only increase endurance in small steps. I could have easily done a whole hour on the treadmill today because it was fun. But I forced myself to only go 5 minutes longer than the previous day. I will get there in smaller steps and I think it will be safer.
What is classed as endurance work please?
So I suggest you get a better cardiologist. It’s really not that simple. If you want to understand this nuanced subject much better watch Medlife Crisis’ video called “Can you be so fit that you die early”. Doing endurance exercise per se is definitely not a bad thing and will not make you drop dead !
@@marcdaniels9079 DR. Chris Rayner on YT has a great take on all sports injuries. Some of them take a strong stomach.
I have AFIB and I'm always worried about how hard to work my heart. I just want to say that all this information was very helpful. Thank you so much.
Take Co Q 10 if you're worried about your heart!
I have afib myself and scared to even workout 😔
I have a pacemaker and ICD and have been shocked. I know have fear of making my heart work too hard. I do standing in place exercises and when I feel dizzy slow down. We all have to exercise at where we are at in life.
I’ve been meaning to research increasing VO2 Max for longevity inspired by Dr Peter Attia and I found this thorough and amazing video. This is awesome. It answered all my questions. Thank you so much!
I absolutely love this channel. One of the best on YT
I did HIIT training for 3 months and cut sugar out of my diet entirely to test out the results and I lost A LOT of weight from that I was also doing HIIT training everyday but not more than 5 minutes or so.
It actually made a big difference.
Congrats! How much weight did you lose exactly? If you don’t mind sharing
@@irfaana.b.6707 if I remember correctly it was 40 kilos.
@@drinkyourtea What a legend.
@@irfaana.b.6707 thanks.
HOW DO HIIT ?
I tried running jogging gym zumba.. finally settled with Yoga, though I started for physical well being but i realised it is working at much more deeper level.. elevating consciousness and perception of life
Yoga is great!
thank you sO much for sharing this information! A few days ago I asked Life for this information. The details were eXactly what I was looking for!
I love this information! ❤ Being kids we would always race and compete. By the time i was a teenager running was fun and impressive. I always think back to my teens and miss those runs.
Just found this channel and I’m HOOKED. I am fascinated by how the immune system functions (I have Crohn’s disease, and am always looking to understand it better). Any chance you could do a video on auto immune disorders sometime in the future?
Hi Stephen i had ulcertarive colitis for a while. I included fish oil, multivatimin, probiotic, ZMA, D3 in my diet. I started eating healthy and did 24 hours fasting. Been 6 years and hadn't relapsed yet infact iam off medicine. I stopped my medicines graudally by decreasing the doses. Hope this helps.
@@charmingdevil84 Shhh. The pharma companies don't want you to know that. They WANT you on medications that you pay for instead of Life's natural medicine.
this will sound crazy but crohns can be effected by the thyroid.if you have any practitioner near you who does Nutrition Response Testing check it out and have an open mind. Might change your life.
@@charmingdevil84 please be careful here, while I’m glad you are in remission Crohn’s and UC are immune system disorders. While diet is important in managing symptoms and helping to lessen the pain and discomfort DURING a flare, but diet is not the REASON you’re in remission
@@lawdog369 an enlarged thyroid and/or thyroid cancer is more prevalent due to side effects FROM the Crohn’s disease, not the reason for. It’s an auto immune disorder that attacks the healthy tissues in my colon NOT the food in my colon.
This video came at the right time for me as I'm getting into changing my lifestyle to be healthier and losing some weight through bettering my diet and excersice. I lost 8 Kilos in 7 weeks I'm so proud 😭
What a fucking legend you are!!!! Remember to enjoy the process.
What a fucking legend you are!!!! Remember to enjoy the process.
@@ahmedwfgamer6772 thank you 😭 I was in the hospital twice this year and decided I'm too young for this and started making changes.