Watch My Other Videos on Exercise: #1 HIIT Exercise That Burns the MOST Body Fat ▶ th-cam.com/video/_eB3z1mhlBw/w-d-xo.html The Dangers of Exercise (ex. Death) ▶ th-cam.com/video/tst30qwXeeU/w-d-xo.html The POTENT Effect of Exercise on Cancer ▶ th-cam.com/video/9_npit0BCBk/w-d-xo.html The REAL Benefit of Exercise is NOT Weight Loss ▶ th-cam.com/video/Lofv5L0qq0k/w-d-xo.html
Anaerobic exercise: Without oxygen Duration: short Intensity: high Recovery: long Frequency: less often Goal: increasing muscle growth, strength, and speed Aerobic exercise: With oxygen Duration: long Intensity: low Recovery: short Frequency: more often Goal: endurance You'll see the most benefits if you do both anaerobic and aerobic exercises. This combination will help you maintain your muscles and endurance. Thank you Dr Berg! 🐱👍🏿
@@Meeliskt77 Dr Berg is referring to the energy/fuel source required for anaerobic( fuel source is stored in muscle tissue) and aerobic ( fuel source is oxygen). Do some more reading and you will understand 👍
I have been weight training on and off for the last 35 years and this last 15 years has all been HIT to failure, 6 days a fortnight and take 14 days before I train the same body part again. I'm 60 years old now and can truly say this has been the best way to train for me as it gives me plenty of time to recover. When I was younger I could recover a lot quicker but not now. It saves me time in the gym and I continue to make improvements if I can be consistent enough without too many breaks. For the aerobic side of things I just go for a bicycle ride for an hour every other day in the highest gear I can maintain . Marvelous how hard a slight incline can be in a high gear! Thanks Dr Berg for confirming that what I've been doing has been in the right direction! Keep up the great work!
@solomani Nothing fancy. Legs, back & chest one week. Shoulders, biceps and triceps the next week. 3 to 4 sets per exercise of basic isolation movements in the 15 rep range. If I get to 15 or more on the last set, going to failure, I increase the weight a small amount on each set and start from there next time around. Just have to be consistent and push yourself pretty hard each time. I don't go heavy anymore as at my age injury is just around the corner so 15 reps is my go to range for the right amount of muscle stress. Doug Brignole is someone who really knows his exercises and bio mechanics if you need help with what exercises to use for maximum effectiveness.He has quite a bit here on You Tube and also a training manual you can purchase if needed. Hope this helps! Cheers!
@solomani Yes you have to have a bit of control over your eating habits or things get out control. I intermittent fast for 5 days and then come the weekend eat whatever ever I want in moderation. Just have one good healthy meal in the evening and no snacks whatsoever during the day apart from 2 to three cups of tea. Have heaps of energy to train at roughly 5pm for an hour or more and then have a protein shake followed by my evening meal. It's really easy to get into but you have to be disciplined. Best of luck. 👍
I am 65 and been active for many years . Now that I am retired I bike swim run triathlons workout 6 days a week. Work with a trainer and a dietician.. I work on a semi keto diet, but na is ally help my wife.
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized weight loss meal plan from them and I love it.
Wonderful information Dr Berg. I am 62 years old. 2 years ago I started doing HIIT sprinting, the first 2 or 3 sessions were brutal, I could hardly walk for nearly a week after it LOL, but the fat burn/weight loss was beyond belief. After only doing 2 sessions in 2 weeks I lost my small pot belly and was on the verge of a six pack, no lies. So true what you say that the metabolism was still burning fat days after the relatively short training. i.e. 6 short sprints, or running up a steep hill 4 times, the last one was mega intense and way less stressful on my joints etc. Thank you.
The four main exercises in a powerlifting routine has changed my life. They are all from movements done in daily life. With keto I focused on health and lost weight. With powerlifting I focus on strength and I’m building muscle in my mid fifties. Thanks Doc!
Hi SaltRock..very intriguing..I'm about to hit 50 and have no fitness or weights routine, but would love to start. What are those four main exercises based on daily movements? Can you point me in a direction to start...someone on you tube to follow? Thanks 😀 and well done!
Yes, I would also love to know these exercises you do as I'm 53 now and work out 5 to 6 days each week. I try to focus on different body parts each day so basically each part gets a 7 day rest time until I get back to it again. I've been using the P90X system for over a decade and it's great but want to put on more muscle. Thank you.
@@KelLAkiwi the four are squats, deadlift, bench press and shoulder press. These are the all in “Powerlifting” weight training. The best way to learn is to get coaching because strict adherence to proper form is paramount. Please look up “Grey Steal” and “Starting Strength” videos and websites. It’s really inspiring to watch elderly(65-82yo)men and women in my gym performing these lifts with great skill. One lady in her late 70’s hit her personal best on the deadlift then her tears of joy start pouring. The barbell is the answer.
@@philipmayo8201 start doing squats, deadlifts, bench press and shoulder press. This is powerlifting. Eat your protein and do powerlifting to see results in your strength. The stronger you get the more your body will change. My wife says I’ve gone from a soft lumpy body to a harder bumpy one 🤭.
@@saltrock9642 thank you very much. For some reason I can't seem to put on as much muscle but I'm thinking now, especially after watching this video, that perhaps I'm not lifting enough weight and doing less reps. I usually do 8 to 10 reps when using the dumbbells. Are you saying that the barbell is the key to getting more muscle and strength because I've never really used that.
I agree. He is so amazing in explaining things. He is a born teacher. I just did a intensity exerccise to see how far I can go; I pulled my shoulder,so I will need a very long recovery time😫
I'm 73. I been working out most of my life during both methods (with oxygen and without oxygen). Several personal trainers have told me through out my life that I should lift 3 times a week. I disagree with their suggestions. I listen to my body. Especially with my age I need almost a week to recover. Muscle grows during the recovery phase. If one starts lifting during the recovery phase you just not maximizing your body's muscle building mechanism. My body tells me when to lift.Listen to your body.
Right now what I mainly focus on is being consistent. I feel that if I can keep up with a routine that works me out and keeps me feeling and looking how I want then I’m doing a lot. I sometimes switch things around in my routine because I like seeing what could give me better results while maintaining my routine as something sustainable, trial and error you know? More importantly I think many of us who watch your videos know that something that’s really important for all aspects of our lives is nutrition which is what I mainly have changed in these last few years and has given me the most results. But anyways I always love hearing your advice to see if there’s anything I can improve, appreciate it Dr. Berg!
Excellent advice and video. Spot on. HIIT - two twenty second bursts at full speed twice a week. Aerobic walk first thing in the morning 2-5 miles daily. Work one muscle group to failure once every week or two weeks if you're older. Get good quality sleep, nutrition, and supplements to build and keep.
I personally just do calisthenics and aerobic exercises. You can start with zero equipment, its easy to push yourself from the beginning doing three sets to failure, low impact, less muscle tearing, quicker recovery and you can work multiple groups of muscles at once. I do "push" type exercise one day and then "pull" exercises the next that way I can workout more often but still rest muscle groups. Thats probably way to extreme for a beginner but you get the idea. I also find the exercises to be more useful in day to day life.
@@CBGypsy03 Not really. I got into Calisthenics when I was younger. I wanted to be tough and I found out boxers generally only do calisthenics and just kind of ran with it. (Look up Mike Tyson's workout in his prime if you want to see something crazy) I would say AthleanX on TH-cam does have a huge assortment of exercise videos some on calisthenics. He does a wide variety. He's also a physical therapist so he points out dangers and alternative ways to do exercises from beginner to advance. I watch FitnessFAQ channel but he's not really for a beginner but kind of just keeps me inspired. I'm sure there are others. If you start watching workout videos other will pop up.
@@CBGypsy03 Yeah I boxed too. I was always in the heavyweight class so I had to do a lot of calisthenics in order to bulk up and absorb those types of hits. I quit and then I got fat cause apparently you can't eat carbs all the time and not do much.😯
I feel it worth noting if your doing HIIT training properly to failure an exercise partner or a spotter is HIGHLY recommended. No one wants to fail doing bench press with 225lbs or more. I have been a fan of Mike Mentzer since I starting training.....he was ahead of his time. RIP Mr. Mentzer 💪
Young women in particular need to lift weights due to the likelihood of developing osteoporosis in late life, what you do now is setting you up for the future! Even in your 20s you are still in your "bone building" years and you need to stress your bones to make them stronger.
I’m already late. I’m in my 50’s and had never exercised. And am still procrastinating . I worry but am also too lazy. Tend to sleep more. Always so tired
This was a very important video. I started healthy keto and my numbers have never been this good. I have lost 60 pounds and now work out almost every day. But I have been trying to optimize my work outs. Thanks for this help. I definitely need to understand nutrition needs with exercise thanks for all that you do to help us dr berg
As I've been recovering my health (lots of thanks to you, Dr. Berg!), I think this is exactly why I haven't been motivated to continue with HIIT... Because I didn't wait long enough for my sore muscles to recover before another round of HIIT, to the point where I just didn't want to do it any longer. So I will begin again, because I loved doing HIIT. And will follow the guide of my body as to frequency. Interesting how sometimes I just need permission to change something. Thanks again, Dr. Berg.
My daily routine consists of waking at 5am meditation for 15/30 minutes then Wim Hof breathing for 15 minutes then I get straight into a cold shower which invigorates my body’s organs to feel brand knew in every way possible. Then I’m out the door on my bike for an hours biking or walking each day in between up to 2 hours depending on Mother Nature. 2 out of every 7 days I love to do a couple hours of boxing fitness with a mixture of people aged 12 up to 60 that being my age, I can honestly say my recovery from the boxing is pretty much sorted out with the next day feeling no lactic acid buildup or any sore joints or stiffness and I fully understand the Wim Hof Treatment has given me this unique power and mindfulness way of life indeed 😇💯 All The Power And All The Love One Needs 💓💯
I do weight training 3 times a week. My recovery time is about a week, so I focus on one muscle group on Monday, another on Wednesday, and the third on Friday. For example, I strictly train leg and back muscles on Wednesdays with little to no other muscle groups involved. It gives me one weeks recovery time before I hit that identical muscle group again.
0:00 Introduction: The best exercise advice 0:25 Exercise explained 1:32 Anaerobic exercise vs. aerobic exercise 4:12 Anaerobic exercise 8:30 Aerobic exercise 9:27 Understanding intensity 10:50 Learn more about how to increase recovery. Thank you Dr. Berg.
You can workout with intensity many times a week as long as you follow some sort of a clever split. Been doing this for a while as a natural body builder and continue to see results and I workout 1 hour a day 5-6 days a week. I would never workout once a week and expect to see amazing results. Can't prove this is bad advice but I certainly don't think it's optimal. Of course do whatever works for you though!
Don't forget that the nervous will still be fatigued no matter what split you follow. If your looking for optimal results and optimal performance I would stick to 2-4 per week giving 48 hours of recovery minimum.
I was desperately I'll in April 2020 and I managed to start walking for 45 -60 minutes per day. I couldn't lose weight but I was getting fitter. I discovered Keto and Intermittent Fasting in June 2020 and the weight fell off me. During the first 10 months I lost a little bit too much weight but I felt so good, I ventured back to the gym and began building muscle. I'm now at a perfect weight and I'm in the gym every other day, while I walk for 50 minutes on the gap days. Works perfectly for me.
This is correct for yin yoga and similar. There are very intense yoga postures that involve high intensity, such as arm balances that involve a rigid body to generate a more solid structure that can be balanced as a single solid piece.
Your videos are scientifically informative and anyone can understand it. You have helped many by this video to confirm the reasons behind the experiences after different types of exercise one faces. Thanks a lot for spreading awareness. I am and have very much benefited from watching your informative videos.
I overdid it at the gym a while back. I did 2 hours workout cardio and weights about 10 to 20 kilos lifting. The next day I was in so much pain around my arms and wrists. It took a week to recover
These videos are always very informative i appreciate them alot. I train for quite a while but i haven't been able to go 100% without injury so i always slowed down a bit and this video explains everything. Its a blessing to get such valuable informations for free you help alot of people with that, keep up the good work doctor!
Thank you for all your videos and the great information you provide. I hike 5 times a week. I’m not sure I would consider hiking Piestewa or Camelback mountain where I live low impact. Hiking is more of a mind, body, and spirit exercise for me. And helps tremendously with stress.
Really appreciate how you encapsulate generally confusing information into an easy to understand format that offers a road map for where I might want to go and why I might want to get there. As always bravo and thank you Dr Berg!
Very interesting, Dr Berg. I've been a big fan of late Mike Mentzer when I used to work out in the gym in my mid 20s. Later I switched to hiking adventures and since 2020 pandemic I'm into distance running and weekly sprinting. All these exercises work well.
Ive been mixing more cardio with my weightlifting exercises now and now I can say I feel much better with this combination. Aye its nice to see a fellow pashtun here. Peace out
I workout using either a peleton, treadmill or eliptical machine, either of these machines does give you resistence as well as aerobic exercise. I also lift 10 pound weights in each hand for strengthening my muscles. This works out best for me and I do this 6 x's per week, just over an hour depending on mood. The weight exercises are alternated between days. This works out great for me. I started my program 6 months ago and feel great too.
I did the “Mentzer Method” for years and was able to get my arm measurements up to 19” - all natural. It works. I required 4 days rest between workouts. I’ve been working out with weights since I was 12 years old. I’m 61 now. I go lighter nowadays, & I’m employ cycling as part of my exercise routine.
Thanks for the video :) My routine : swim 40 minutes 3 times a week, 1 hour Pilates 3 times a week, Gym 2-4 times a week which includes 20 min hiit bike, weights and then 10 minutes uphill walking as my cool down. I also just started a hiit class once a week because i felt my body was ready to be pushed more. I started with swimming a year ago and have built myself up to this. My lungs and body feel strong and liberated. I dont beat myself up if the routine has to be adapted. I rest when intuitively feel my body needs it and and my body is thanking me. I feel great.
Eric, that's so nice of you giving a clear guidance to choose the best excercise suiting wrt age. Now I'm clear that in my age Aerobic exercises can be chosen to take care of my health and wellness.
I always give likes to your videos before even watching. I am always sure your videos are worth the time of your audience. That's why I need miss any of your videos when I'm notified. You're having a real impact. Thanks 🙏
I’ve always enjoyed exercise. It helps my brain calm down & relax to where I can solve problems. I’m seeing that blood sugars are higher the less I 🏃🏼♀️ which is an intense form of exercise. Thank you Dr Berg!
Great Video, as ever with most things in life, its a matter of defining what your primary goal is tailoring your approach accordingly. For the last year or so i have been doing a lot of walking, 10-15, 20k steps a day, mainly at 3.5mph+ rate, cadence of 120-130 steps per minute. more recently, i have added some functional work into my mornings, when my coffee is brewing :) 1st coffee /session is 1 set of shoulder raises using bands, then 25 kettle bell swings, i do that twice. Only takes like 5 minutes or so. similiarly for the later session in the morning, when my 2nd coffee is brewing(only have 2 coffees a day), i do 25 fast squats, then 25 incline pressups, two sets of that, takes even less than the first session. I have noticed that my chest has grown, and my arm and general strength has increased. so you do not need to anything overly long, its all about consistency, and doing what works for you. Ideally habit stacking(ie do the exercise with another habit, like waiting for your coffee to brew).
It would be helpful to alot of people if you would make a video on the best exercises for people with specific problems. For example, I have a bad knee and can't run or do much biking. Some have back problems and can't do the situps, etc. I have a climbing machine and my knee gives out before I get winded- what else should I try?
I’m impressed with older folks who exercise I was an athlete and I used to go hard in my youth and I’m going to be 40 soon and I’m not sure if I’m going to do anything more than just go for a leisurely walk at this point
I train four times a week in push pull workout During the push day I do squat lounges shoulders and triceps or chest .During the pull dayvI do dealift hip thrust back and biceps.biceps.Two times I train for the strengh with five /six repetitions and 7:27 two times for hypertrophy with eight/ten repetitions.I walk forty minutes a day😊
At 70 yeas old I swam laps for an hour today. Tomorrow I will lift weights. For me, lose weight at the dinner table, gain muscles at the gym. I eat Keto/Carnivore.
I’m surprised you didn’t mention rebounding. You have a video discussing the benefits. It’s the exercise I do daily and have seen the fastest results overall (weight loss, endurance, strength from using light hand weights).
Dr Ben Bochichio is a keto guy. His "15 Minutes to Fitness" provides a good protocol for quickly applying HIIT principles to resistance training. I apply this in addition to regular walks, and have recently added kettlebell and steel club work to enhance my core strength. In addition to feeling my core activate, the variety has also helped me slim. We need core strength for longevity. Mark Wildman's youtube channel has been very helpful for getting started with bells and clubs.
Dr Berg excercising is important..I would walk and bike and do calisthenics and play pickle ball and tennis but I got cancer ..But the nurse in hospital said my heart had a very high efraction rate..I even count walking in a store doing something..I just finished a four day water fast ..oh I'm 68...
It's amazing, it all looks cluttered information on the board until Dr. berg starts to explain and make it understand each of human being who watches it.
I prefer to practice Qi gong and tao/yin yoga everyday. It's very healthy for the mind, body and spirit. My energy level is high and I'm very flexible.
A question for you, Dr. Berg: Can senior citizens do weight training? And Should they? I am 70 years old and had never trained with weights. With anticipated “thank you” for answering my question! 👍👍. I only trust YOU with any health issues and I follow your advice to the T. You are my favorite doctor on TH-cam! 🙌🙌👍♥️♥️
A combination of anaerobic and aerobic is perfect and can be done every day if you know how to train correctly. I do at least 150-200 repetitions on every muscle group daily; but it's lighter weight, 25 straight repetitions each. It's enough weight to provide some resistance; but not to where I can't do 25 reps of it. That's my anaerobic. Aerobic: 3-4 mile walk/jog daily. I don't jog any farther than 200 yards. It seems that's just far enough to where I'm not stressed; but get the blood flowing good. In all I exercise 2 hours a day or more. But the biggest thing is its all stress-free and very enjoyable
If you lift weights and take each set to failure...You are doing HIIT and building muscle. I am 68 years old and people think I'm 50. Of course proper nutrition is a MUST!
Hello Dr Berg I had a recent blood test and my ferritin level is 3ng/ml, i am 33 years old female. I have been prescribed ferrous fumarate 322mg. I take these just before falling asleep as this does not cause side effects but would these work the same way as they should if I was to take them in the morning? I have been diagnosed with PCOS. Also does low ferritin cause egg intolerant?
Thank you, I went to failure after high intensity workout. Then I felt after 7 days I was not ready for another workout. So I learnt here that there is nothing wrong / abnormal in having 14 days recovery. Note that I am a beginner, I started working out 2-3 months ago.
Cortisol is lowered when weight training and cortisol is increased when do Hiit or endurance training? Sorry just pointing it out it was not very clear for me 🙂. Great video as always 👍
Dr Berg forgot to add skipping. I regard skipping as the very best exercise for the overall body health. Thru slow to moderate to high intensity skipping and intermittent fasting, I was able to lose 8kg in two months. I can skip nonstop from 15 to 20mins. Always use " heart pulse metre" if you have to skip for long or for HIIT.
Thank you Dr Berg. Your knowledge is impressive!!! I enjoy listening/watching your videos, you motivate me to improve my health!! Thanks again! Emily 🇦🇺
Wow doc quoting the late great mike mentzer uncrowned 1980 olympia - his philosophy worked for Yates and many others but it had some holes. Mike himself was a hyper responder to hit so it worked for him, I like training so I spend more time training than I should
Thank you, your daily videos are my medicine three times a day. Thanks , for ever grateful. Body adapt. In medicine we call it tolerance hence we change challenges exercises to get value in health and benefits.
Hey Eric. Take a look into the X3 bar invented by Dr. John Jaquish. I believe it's one of if not the best way to train HIT for the vast majority of your average every day individuals. One session takes around 10-15 minutes and it's just one set to absolute failiure/fatigue similar to what Mike Mentzer preached. The bands make it easier on your joints due to not being fully loaded in the 'weak' positions however the forces can really get up there in 'weight' towards the top/strong range of motion like with the chest press for example; over 550lbs of peak force for a 6ft tall individual with the strongest 'elite' band. Well worth a look!
easier said than done if you are overweight and diabetic taking insulin. High Intensity Training exercise can be too hard and can raise your blood sugar by making it harder for your muscle cells to use insulin. on top of all the medications for blood pressure and cholesterol that work against you, there's likely heavy fatigue. been there done that. i find that swimming is literally the best "exercise" you can do since you are using most if not all your muscles to constantly move. i personally dont consider it exercise, but a fun way to cool off in the summer and get the heart pumping from water resistance. after swimming, your best bet is rowing, but you need good technique. another issue is that overweight people are discouraged and much MUCH less likely to go to their neighborhood YMCA swimming pool.
Keto diet, 15 miles every day on a bicycle, and 12 repetition weight training alernating push and pull excercises with at least 72 hours rest in between for each muscle group. As a 55 years old male, I'm very competitive physically and asthetically when compared with much younger health enthusiasts. I know because I've had youngsters tell me I'm much too old to be kicking ass at such activities.
Hello dr berg, hope you are doing well.. I have a request.. Can you make a video on guideline for daily eating routine covering best nutrition for young people from age 25-40
I do 1 hour max in the gym 1 day weights with 30 sec rest next day cardio with no rest..i fast 16/8..I've lost 2 1/2 stone.over 15kg..in just over 3 months. Until I'm down to a good percentage body fat I will be carrying on.ive kept a good shape..I'm 48 have arthritis in both shoulders I went light at 1st with loads of reps until the muscles was built to support my shoulders. If I can you can..
![🎤 ไปกันต่อออ! จับฉลากร้องเพลง x P’ #XXSIVK [EP.2] (1/2) เพลงของใครจึ้งสุดน้าา 💓🎤 #MXFRUIT](http://i.ytimg.com/vi/mLI_K0sAS4o/mqdefault.jpg)
Watch My Other Videos on Exercise:
#1 HIIT Exercise That Burns the MOST Body Fat
▶ th-cam.com/video/_eB3z1mhlBw/w-d-xo.html
The Dangers of Exercise (ex. Death)
▶ th-cam.com/video/tst30qwXeeU/w-d-xo.html
The POTENT Effect of Exercise on Cancer
▶ th-cam.com/video/9_npit0BCBk/w-d-xo.html
The REAL Benefit of Exercise is NOT Weight Loss
▶ th-cam.com/video/Lofv5L0qq0k/w-d-xo.html
Anaerobic exercise: Without oxygen
Duration: short
Intensity: high
Recovery: long
Frequency: less often
Goal: increasing muscle growth, strength, and speed
Aerobic exercise: With oxygen
Duration: long
Intensity: low
Recovery: short
Frequency: more often
Goal: endurance
You'll see the most benefits if you do both anaerobic and aerobic exercises. This combination will help you maintain your muscles and endurance.
Thank you Dr Berg! 🐱👍🏿
Trust me, you need oxygen. 🌬🌬🌬
thank you
Human body will need constant oxygen supply. So the term "anaerobic" is not correct. Human body is "anaerobic" only when it is dead.
Good job, thank You! 👍👏
@@Meeliskt77 Dr Berg is referring to the energy/fuel source required for anaerobic( fuel source is stored in muscle tissue) and aerobic ( fuel source is oxygen). Do some more reading and you will understand 👍
I have been weight training on and off for the last 35 years and this last 15 years has all been HIT to failure, 6 days a fortnight and take 14 days before I train the same body part again. I'm 60 years old now and can truly say this has been the best way to train for me as it gives me plenty of time to recover. When I was younger I could recover a lot quicker but not now. It saves me time in the gym and I continue to make improvements if I can be consistent enough without too many breaks. For the aerobic side of things I just go for a bicycle ride for an hour every other day in the highest gear I can maintain . Marvelous how hard a slight incline can be in a high gear! Thanks Dr Berg for confirming that what I've been doing has been in the right direction! Keep up the great work!
Wish u great health ❤️
@solomani Nothing fancy. Legs, back & chest one week. Shoulders, biceps and triceps the next week. 3 to 4 sets per exercise of basic isolation movements in the 15 rep range. If I get to 15 or more on the last set, going to failure, I increase the weight a small amount on each set and start from there next time around. Just have to be consistent and push yourself pretty hard each time. I don't go heavy anymore as at my age injury is just around the corner so 15 reps is my go to range for the right amount of muscle stress. Doug Brignole is someone who really knows his exercises and bio mechanics if you need help with what exercises to use for maximum effectiveness.He has quite a bit here on You Tube and also a training manual you can purchase if needed. Hope this helps! Cheers!
@solomani Yes you have to have a bit of control over your eating habits or things get out control. I intermittent fast for 5 days and then come the weekend eat whatever ever I want in moderation. Just have one good healthy meal in the evening and no snacks whatsoever during the day apart from 2 to three cups of tea. Have heaps of energy to train at roughly 5pm for an hour or more and then have a protein shake followed by my evening meal. It's really easy to get into but you have to be disciplined. Best of luck. 👍
I am 65 and been active for many years . Now that I am retired I bike swim run triathlons workout 6 days a week. Work with a trainer and a dietician.. I work on a semi keto diet, but na is ally help my wife.
Sorry wait. Am I reading this correctly in that you are saying, you train 2 weeks at maximal intent and then take 2 weeks off to recover?
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized weight loss meal plan from them and I love it.
Wonderful information Dr Berg. I am 62 years old. 2 years ago I started doing HIIT sprinting, the first 2 or 3 sessions were brutal, I could hardly walk for nearly a week after it LOL, but the fat burn/weight loss was beyond belief. After only doing 2 sessions in 2 weeks I lost my small pot belly and was on the verge of a six pack, no lies. So true what you say that the metabolism was still burning fat days after the relatively short training. i.e. 6 short sprints, or running up a steep hill 4 times, the last one was mega intense and way less stressful on my joints etc. Thank you.
45 years old. Upper body & lower body twice a week each. Week 1 light, high reps. Week 2 heavy low reps. Cardio on my off days.
The four main exercises in a powerlifting routine has changed my life. They are all from movements done in daily life. With keto I focused on health and lost weight. With powerlifting I focus on strength and I’m building muscle in my mid fifties. Thanks Doc!
Hi SaltRock..very intriguing..I'm about to hit 50 and have no fitness or weights routine, but would love to start. What are those four main exercises based on daily movements? Can you point me in a direction to start...someone on you tube to follow? Thanks 😀 and well done!
Yes, I would also love to know these exercises you do as I'm 53 now and work out 5 to 6 days each week. I try to focus on different body parts each day so basically each part gets a 7 day rest time until I get back to it again. I've been using the P90X system for over a decade and it's great but want to put on more muscle. Thank you.
@@KelLAkiwi the four are squats, deadlift, bench press and shoulder press. These are the all in “Powerlifting” weight training. The best way to learn is to get coaching because strict adherence to proper form is paramount. Please look up “Grey Steal” and “Starting Strength” videos and websites. It’s really inspiring to watch elderly(65-82yo)men and women in my gym performing these lifts with great skill. One lady in her late 70’s hit her personal best on the deadlift then her tears of joy start pouring. The barbell is the answer.
@@philipmayo8201 start doing squats, deadlifts, bench press and shoulder press. This is powerlifting. Eat your protein and do powerlifting to see results in your strength. The stronger you get the more your body will change. My wife says I’ve gone from a soft lumpy body to a harder bumpy one 🤭.
@@saltrock9642 thank you very much. For some reason I can't seem to put on as much muscle but I'm thinking now, especially after watching this video, that perhaps I'm not lifting enough weight and doing less reps. I usually do 8 to 10 reps when using the dumbbells.
Are you saying that the barbell is the key to getting more muscle and strength because I've never really used that.
I agree. He is so amazing in explaining things. He is a born teacher. I just did a intensity exerccise to see how far I can go; I pulled my shoulder,so I will need a very long recovery time😫
I'm 73. I been working out most of my life during both methods (with oxygen and without oxygen). Several personal trainers have told me through out my life that I should lift 3 times a week. I disagree with their suggestions. I listen to my body. Especially with my age I need almost a week to recover. Muscle grows during the recovery phase. If one starts lifting during the recovery phase you just not maximizing your body's muscle building mechanism. My body tells me when to lift.Listen to your body.
Exactly. What you are saying overlaps with Mike Mentzer's heavy duty principles
Right now what I mainly focus on is being consistent. I feel that if I can keep up with a routine that works me out and keeps me feeling and looking how I want then I’m doing a lot. I sometimes switch things around in my routine because I like seeing what could give me better results while maintaining my routine as something sustainable, trial and error you know? More importantly I think many of us who watch your videos know that something that’s really important for all aspects of our lives is nutrition which is what I mainly have changed in these last few years and has given me the most results. But anyways I always love hearing your advice to see if there’s anything I can improve, appreciate it Dr. Berg!
Excellent advice and video. Spot on.
HIIT - two twenty second bursts at full speed twice a week. Aerobic walk first thing in the morning 2-5 miles daily. Work one muscle group to failure once every week or two weeks if you're older. Get good quality sleep, nutrition, and supplements to build and keep.
What does HIIT mean? What exactly are you doing for the two twenty second bursts twice a week? Could you please elaborate? Thank you
@@philipmayo8201 i think he runs 🏃♂️ at full speed for 20 sec two times in twice a week.
@@philipmayo8201 HIIT is an acronym for "high intensity interval training".
Your videos on exercise and weightlifting are the best. Thanks for making these, Dr. Berg!
I personally just do calisthenics and aerobic exercises. You can start with zero equipment, its easy to push yourself from the beginning doing three sets to failure, low impact, less muscle tearing, quicker recovery and you can work multiple groups of muscles at once. I do "push" type exercise one day and then "pull" exercises the next that way I can workout more often but still rest muscle groups. Thats probably way to extreme for a beginner but you get the idea. I also find the exercises to be more useful in day to day life.
Do you follow anyone on TH-cam you could recommend for calisthenics routines etc etc? Books?? Just getting started. Thanks
@@CBGypsy03 Not really. I got into Calisthenics when I was younger. I wanted to be tough and I found out boxers generally only do calisthenics and just kind of ran with it. (Look up Mike Tyson's workout in his prime if you want to see something crazy)
I would say AthleanX on TH-cam does have a huge assortment of exercise videos some on calisthenics. He does a wide variety. He's also a physical therapist so he points out dangers and alternative ways to do exercises from beginner to advance.
I watch FitnessFAQ channel but he's not really for a beginner but kind of just keeps me inspired.
I'm sure there are others. If you start watching workout videos other will pop up.
@@jordanslingluff287 Great stuff thanks man. Use to box myself and that was heavy cardio, maybe I'll start back there and see where it leads. Thanks
@@CBGypsy03 Yeah I boxed too. I was always in the heavyweight class so I had to do a lot of calisthenics in order to bulk up and absorb those types of hits. I quit and then I got fat cause apparently you can't eat carbs all the time and not do much.😯
@@jordanslingluff287 haha fair enough
I feel it worth noting if your doing HIIT training properly to failure an exercise partner or a spotter is HIGHLY recommended. No one wants to fail doing bench press with 225lbs or more. I have been a fan of Mike Mentzer since I starting training.....he was ahead of his time. RIP Mr. Mentzer 💪
Young women in particular need to lift weights due to the likelihood of developing osteoporosis in late life, what you do now is setting you up for the future! Even in your 20s you are still in your "bone building" years and you need to stress your bones to make them stronger.
I'm not complaining
I’m already late. I’m in my 50’s and had never exercised. And am still procrastinating . I worry but am also too lazy. Tend to sleep more. Always so tired
I like Skip Bayless thought process on exercising. Do your Aerobic upon waking, and the anaerobic after work.
This was a very important video. I started healthy keto and my numbers have never been this good. I have lost 60 pounds and now work out almost every day. But I have been trying to optimize my work outs. Thanks for this help. I definitely need to understand nutrition needs with exercise thanks for all that you do to help us dr berg
As I've been recovering my health (lots of thanks to you, Dr. Berg!), I think this is exactly why I haven't been motivated to continue with HIIT... Because I didn't wait long enough for my sore muscles to recover before another round of HIIT, to the point where I just didn't want to do it any longer. So I will begin again, because I loved doing HIIT. And will follow the guide of my body as to frequency. Interesting how sometimes I just need permission to change something. Thanks again, Dr. Berg.
My daily routine consists of waking at 5am meditation for 15/30 minutes then Wim Hof breathing for 15 minutes then I get straight into a cold shower which invigorates my body’s organs to feel brand knew in every way possible. Then I’m out the door on my bike for an hours biking or walking each day in between up to 2 hours depending on Mother Nature. 2 out of every 7 days I love to do a couple hours of boxing fitness with a mixture of people aged 12 up to 60 that being my age, I can honestly say my recovery from the boxing is pretty much sorted out with the next day feeling no lactic acid buildup or any sore joints or stiffness and I fully understand the Wim Hof Treatment has given me this unique power and mindfulness way of life indeed 😇💯 All The Power And All The Love One Needs 💓💯
That's inspiring! 👏🏻
I do weight training 3 times a week. My recovery time is about a week, so I focus on one muscle group on Monday, another on Wednesday, and the third on Friday. For example, I strictly train leg and back muscles on Wednesdays with little to no other muscle groups involved. It gives me one weeks recovery time before I hit that identical muscle group again.
0:00 Introduction: The best exercise advice
0:25 Exercise explained
1:32 Anaerobic exercise vs. aerobic exercise
4:12 Anaerobic exercise
8:30 Aerobic exercise
9:27 Understanding intensity
10:50 Learn more about how to increase recovery.
Thank you Dr. Berg.
@@user-rd8wr7ko5c
Thank u Dr Berg, I have been hooked to weightlifting exercises, now I realise it’s about balance. You are my role model!
You can workout with intensity many times a week as long as you follow some sort of a clever split. Been doing this for a while as a natural body builder and continue to see results and I workout 1 hour a day 5-6 days a week. I would never workout once a week and expect to see amazing results. Can't prove this is bad advice but I certainly don't think it's optimal. Of course do whatever works for you though!
Yes i think for younger guys it is not difficult to do HIT regularly, as recovery time is much shorter in younger guys.
Don't forget that the nervous will still be fatigued no matter what split you follow. If your looking for optimal results and optimal performance I would stick to 2-4 per week giving 48 hours of recovery minimum.
Please tell me about recovery
Leangains would disagree
Well you just summed up all the conclusions I've come to after 25 years of weight lifting. I need to binge watch all your videos great quality!
Dr. Berg is right. I work out so hard three years ago and I am still in recovering mode.
😂😂😂😂
I was desperately I'll in April 2020 and I managed to start walking for 45 -60 minutes per day. I couldn't lose weight but I was getting fitter. I discovered Keto and Intermittent Fasting in June 2020 and the weight fell off me. During the first 10 months I lost a little bit too much weight but I felt so good, I ventured back to the gym and began building muscle.
I'm now at a perfect weight and I'm in the gym every other day, while I walk for 50 minutes on the gap days. Works perfectly for me.
This is correct for yin yoga and similar. There are very intense yoga postures that involve high intensity, such as arm balances that involve a rigid body to generate a more solid structure that can be balanced as a single solid piece.
Your videos are scientifically informative and anyone can understand it. You have helped many by this video to confirm the reasons behind the experiences after different types of exercise one faces. Thanks a lot for spreading awareness. I am and have very much benefited from watching your informative videos.
I overdid it at the gym a while back. I did 2 hours workout cardio and weights about 10 to 20 kilos lifting. The next day I was in so much pain around my arms and wrists. It took a week to recover
But next time it will be easier.
How are you doing today?
Something that these videos really help me with is just motivation because whenever I watch these I feel way more in control thank you
These videos are always very informative i appreciate them alot.
I train for quite a while but i haven't been able to go 100% without injury so i always slowed down a bit and this video explains everything.
Its a blessing to get such valuable informations for free you help alot of people with that, keep up the good work doctor!
Thank you for all your videos and the great information you provide. I hike 5 times a week. I’m not sure I would consider hiking Piestewa or Camelback mountain where I live low impact. Hiking is more of a mind, body, and spirit exercise for me. And helps tremendously with stress.
Really appreciate how you encapsulate generally confusing information into an easy to understand format that offers a road map for where I might want to go and why I might want to get there. As always bravo and thank you Dr Berg!
I'm so glad it helps!
Absolutely love that Dr. Berg went with Mentzer as the example for high intensity and spoke of proper recovery from that type of workout.
Very interesting, Dr Berg. I've been a big fan of late Mike Mentzer when I used to work out in the gym in my mid 20s. Later I switched to hiking adventures and since 2020 pandemic I'm into distance running and weekly sprinting. All these exercises work well.
Mike Meltzer....legend!!!
Ive been mixing more cardio with my weightlifting exercises now and now I can say I feel much better with this combination. Aye its nice to see a fellow pashtun here. Peace out
I workout using either a peleton, treadmill or eliptical machine, either of these machines does give you resistence as well as aerobic exercise. I also lift 10 pound weights in each hand for strengthening my muscles. This works out best for me and I do this 6 x's per week, just over an hour depending on mood. The weight exercises are alternated between days. This works out great for me. I started my program 6 months ago and feel great too.
I'm glad you mentioned Mike Mentzer. He gave the world something amazing!
A good tip for knowing the recovery time, is to check your grip strength. If your grip strength has gone down, go easy
Glad to hear you’re 57, it’s same with me.
You’re my role model 🙏😇
I’m 33 going on 34, and he is my role model as well 😊
I did the “Mentzer Method” for years and was able to get my arm measurements up to 19” - all natural. It works. I required 4 days rest between workouts. I’ve been working out with weights since I was 12 years old. I’m 61 now. I go lighter nowadays, & I’m employ cycling as part of my exercise routine.
Thanks for the video :)
My routine : swim 40 minutes 3 times a week, 1 hour Pilates 3 times a week, Gym 2-4 times a week which includes 20 min hiit bike, weights and then 10 minutes uphill walking as my cool down. I also just started a hiit class once a week because i felt my body was ready to be pushed more. I started with swimming a year ago and have built myself up to this. My lungs and body feel strong and liberated. I dont beat myself up if the routine has to be adapted. I rest when intuitively feel my body needs it and and my body is thanking me. I feel great.
How many days we can work out in week and many minutes?
This used to be taught in HighSchool, in a class called Phys Ed.
Eric, that's so nice of you giving a clear guidance to choose the best excercise suiting wrt age. Now I'm clear that in my age Aerobic exercises can be chosen to take care of my health and wellness.
I’ve used Mentzer style HIT training (aka “Heavy Duty”) for many years. I’ve always made the best muscle gains using his techniques.
I always give likes to your videos before even watching. I am always sure your videos are worth the time of your audience. That's why I need miss any of your videos when I'm notified. You're having a real impact. Thanks 🙏
Thank you so much for all your amazing work Dr Berg and Team!!! Love this video and each of you do!
Good that you mentioned Mike. People should read his "High-Intensity Training" with John Little
I’ve always enjoyed exercise. It helps my brain calm down & relax to where I can solve problems. I’m seeing that blood sugars are higher the less I 🏃🏼♀️ which is an intense form of exercise. Thank you Dr Berg!
Great Video, as ever with most things in life, its a matter of defining what your primary goal is tailoring your approach accordingly.
For the last year or so i have been doing a lot of walking, 10-15, 20k steps a day, mainly at 3.5mph+ rate, cadence of 120-130 steps per minute.
more recently, i have added some functional work into my mornings, when my coffee is brewing :) 1st coffee /session is 1 set of shoulder raises using bands, then 25 kettle bell swings, i do that twice. Only takes like 5 minutes or so.
similiarly for the later session in the morning, when my 2nd coffee is brewing(only have 2 coffees a day), i do 25 fast squats, then 25 incline pressups, two sets of that, takes even less than the first session. I have noticed that my chest has grown, and my arm and general strength has increased.
so you do not need to anything overly long, its all about consistency, and doing what works for you. Ideally habit stacking(ie do the exercise with another habit, like waiting for your coffee to brew).
He mentioned Mike Mentzer. this guy is awesome!
HIIT workouts with proper recovery inbetween (combining with strength training and walking!)
It would be helpful to alot of people if you would make a video on the best exercises for people with specific problems. For example, I have a bad knee and can't run or do much biking. Some have back problems and can't do the situps, etc. I have a climbing machine and my knee gives out before I get winded- what else should I try?
I’m impressed with older folks who exercise I was an athlete and I used to go hard in my youth and I’m going to be 40 soon and I’m not sure if I’m going to do anything more than just go for a leisurely walk at this point
Excellent breakdown for myself I consider stretching a third type of exercise because flexibility benefits both aerobic and anaerobic activities.
You’re 57!? Ppl are looking younger as they get older staying healthy 💪. Great info
I train four times a week in push pull workout During the push day I do squat lounges shoulders and triceps or chest .During the pull dayvI do dealift hip thrust back and biceps.biceps.Two times I train for the strengh with five /six repetitions and 7:27 two times for hypertrophy with eight/ten repetitions.I walk forty minutes a day😊
At 70 yeas old I swam laps for an hour today. Tomorrow I will lift weights. For me, lose weight at the dinner table, gain muscles at the gym. I eat Keto/Carnivore.
I’m surprised you didn’t mention rebounding. You have a video discussing the benefits. It’s the exercise I do daily and have seen the fastest results overall (weight loss, endurance, strength from using light hand weights).
And it's fun.. anything that's fun you will stick with..Just put your favorite music on, and go crazy.
Dr Ben Bochichio is a keto guy. His "15 Minutes to Fitness" provides a good protocol for quickly applying HIIT principles to resistance training. I apply this in addition to regular walks, and have recently added kettlebell and steel club work to enhance my core strength. In addition to feeling my core activate, the variety has also helped me slim. We need core strength for longevity. Mark Wildman's youtube channel has been very helpful for getting started with bells and clubs.
All of this makes a lot of sense and logic. An important goal oriented guideline for incorporating exercise regimen in daily life.
Dr Berg excercising is important..I would walk and bike and do calisthenics and play pickle ball and tennis but I got cancer ..But the nurse in hospital said my heart had a very high efraction rate..I even count walking in a store doing something..I just finished a four day water fast ..oh I'm 68...
How are you doing today?
@@charlesgrayson1584 Im cancer free and doing well....getting stronger everyday..doing more fasting and getting stronger..
It's amazing, it all looks cluttered information on the board until Dr. berg starts to explain and make it understand each of human being who watches it.
I prefer to practice Qi gong and tao/yin yoga everyday. It's very healthy for the mind, body and spirit. My energy level is high and I'm very flexible.
A question for you, Dr. Berg: Can senior citizens do weight training? And Should they? I am 70 years old and had never trained with weights. With anticipated “thank you” for answering my question! 👍👍. I only trust YOU with any health issues and I follow your advice to the T. You are my favorite doctor on TH-cam! 🙌🙌👍♥️♥️
A combination of anaerobic and aerobic is perfect and can be done every day if you know how to train correctly.
I do at least 150-200 repetitions on every muscle group daily; but it's lighter weight, 25 straight repetitions each. It's enough weight to provide some resistance; but not to where I can't do 25 reps of it. That's my anaerobic.
Aerobic: 3-4 mile walk/jog daily. I don't jog any farther than 200 yards. It seems that's just far enough to where I'm not stressed; but get the blood flowing good.
In all I exercise 2 hours a day or more.
But the biggest thing is its all stress-free and very enjoyable
If you lift weights and take each set to failure...You are doing HIIT and building muscle. I am 68 years old and people think I'm 50. Of course proper nutrition is a MUST!
Hello Dr Berg
I had a recent blood test and my ferritin level is 3ng/ml, i am 33 years old female. I have been prescribed ferrous fumarate 322mg. I take these just before falling asleep as this does not cause side effects but would these work the same way as they should if I was to take them in the morning? I have been diagnosed with PCOS.
Also does low ferritin cause egg intolerant?
Thank you, I went to failure after high intensity workout.
Then I felt after 7 days I was not ready for another workout. So I learnt here that there is nothing wrong / abnormal in having 14 days recovery. Note that I am a beginner, I started working out 2-3 months ago.
Please tell me what is recovery,i didn't understand
Yeah....
@@newsandinfo804 By recovery I mean, not doing workout anymore.
I spend the last 10 year of my life without exercising.
Cortisol is lowered when weight training and cortisol is increased when do Hiit or endurance training?
Sorry just pointing it out it was not very clear for me 🙂.
Great video as always 👍
Really great explanation on all of this. It helped me understand a lot better. Thank you for the rundown doc.
Excellent presentation 👏
Glad you enjoyed it!
Dr. Berg's Support Team.
Dr Berg forgot to add skipping. I regard skipping as the very best exercise for the overall body health.
Thru slow to moderate to high intensity skipping and intermittent fasting, I was able to lose 8kg in two months. I can skip nonstop from 15 to 20mins.
Always use " heart pulse metre" if you have to skip for long or for HIIT.
My daughter skips lol it's her new thing
I concur. Skipping has made a huge difference for me for weight loss and fitness, within a relatively short time.
I'm actually really fit in many areas including working physically all day.
When I skip I get tired so fast..
It's tough.
Yes, skipping rope is an awesome (and fun) form of exercise.
Thank you Dr Berg. Your knowledge is impressive!!! I enjoy listening/watching your videos, you motivate me to improve my health!! Thanks again! Emily 🇦🇺
I'm very pleased to hear that Gyrotonic is part of Dr. Berg exercise routine. Welcome to the spiralling world! I'm one of the trainers in the UK :)
Another awesome video
I like to mix my workout with weights training and with days I do swimming and tennis with my friend as cardio and fun workout
Dr.Berg please increase your volume; the rest is already perfect!🙇♀️🙇♀️
Thank you Dr. Berg for all the info ,in every video!!!!
Thanks Dr. Berg !!
- "Now" I understand.
♥️🙏♥️
Good thanks. Again. Have a blessed season. However you celebrate it.
Wow doc quoting the late great mike mentzer uncrowned 1980 olympia - his philosophy worked for Yates and many others but it had some holes. Mike himself was a hyper responder to hit so it worked for him, I like training so I spend more time training than I should
Thank you, your daily videos are my medicine three times a day. Thanks , for ever grateful. Body adapt. In medicine we call it tolerance hence we change challenges exercises to get value in health and benefits.
Hey Eric. Take a look into the X3 bar invented by Dr. John Jaquish. I believe it's one of if not the best way to train HIT for the vast majority of your average every day individuals. One session takes around 10-15 minutes and it's just one set to absolute failiure/fatigue similar to what Mike Mentzer preached. The bands make it easier on your joints due to not being fully loaded in the 'weak' positions however the forces can really get up there in 'weight' towards the top/strong range of motion like with the chest press for example; over 550lbs of peak force for a 6ft tall individual with the strongest 'elite' band. Well worth a look!
easier said than done if you are overweight and diabetic taking insulin. High Intensity Training exercise can be too hard and can raise your blood sugar by making it harder for your muscle cells to use insulin. on top of all the medications for blood pressure and cholesterol that work against you, there's likely heavy fatigue. been there done that. i find that swimming is literally the best "exercise" you can do since you are using most if not all your muscles to constantly move. i personally dont consider it exercise, but a fun way to cool off in the summer and get the heart pumping from water resistance. after swimming, your best bet is rowing, but you need good technique. another issue is that overweight people are discouraged and much MUCH less likely to go to their neighborhood YMCA swimming pool.
As always my dearest and admired Dr Berg, sharing good relevant health hacks👍🏻❤️
Thank you Doc, really helpful n excellent video. Blessings.
Thank you Dr. Berg....this was awesome. You answered questions that I had...
Keto diet, 15 miles every day on a bicycle, and 12 repetition weight training alernating push and pull excercises with at least 72 hours rest in between for each muscle group. As a 55 years old male, I'm very competitive physically and asthetically when compared with much younger health enthusiasts. I know because I've had youngsters tell me I'm much too old to be kicking ass at such activities.
57, You look great Dr Eric. I Honestly thought you were younger than that.
The only way to repeatedly do high intensity workouts day after day is to take HgH for muscle growth and anabolic steroids for quickened recovery.
Mike Mentzer : max. benefit in minimum time... RIP at 49.
Hello dr berg, hope you are doing well..
I have a request..
Can you make a video on guideline for daily eating routine covering best nutrition for young people from age 25-40
You can check your HRV score to support your feeling whether you have recovered.
What if someone struggles with chronic fatigue and autoimmune issues? What is the best type of exercise to lose weight?
Did someone bump the camera? In your last two shows the whiteboards are canted to the right. The audio level is also greatly reduced.
What about for lean muscle gain?
Rest is necessary to this hardening body fatigue so that our mind won't grab all the pain and get corrupted
Great video....it helped to clear up a thing or two for myself
I do 1 hour max in the gym 1 day weights with 30 sec rest next day cardio with no rest..i fast 16/8..I've lost 2 1/2 stone.over 15kg..in just over 3 months. Until I'm down to a good percentage body fat I will be carrying on.ive kept a good shape..I'm 48 have arthritis in both shoulders I went light at 1st with loads of reps until the muscles was built to support my shoulders.
If I can you can..
Fantastic video Doc! Thank you so much !!
How are you doing today?
Doc please share these kind of exercise as i m doing Jillian michael exercise but follow your routine