From an old international trainer. You two hit one out of the park. keep these programs going. Great information diet and exercise. Please include like minded socialization.
I'm glad you're bringing up the importance of having a base level of fitness before going hard with HIIT or heavy weight lifting. Doing 2 HIIT in one week means you should already be exercising 5-6 times per week and be in decent fitness.
I like doing incline tredmill running. I do 1 min sprints at 22% incline for 45 minutes. I've been doing this for about 10 years now. I love the adrenaline rush that I get from doing it. The joy that I get from this exercise has helped me quit smoking cigarettes, drinking alcohol, and even fight depression. It's very powerful. The downside is that sometimes I over do it. Today, I took a day off because cns fatigue. I'm so tired that my arms feel heavy. It even feels hard to use my brain.
Hi, our body needs recovery. After a workout normally the next day is a recovery day. When we eat sufficient protein the muscles will grow stronger during the recovery day or rest day.
I'm with you 100% on the exercise component of cardiac health, and the fact that you can't outstent a poor lifestyle!! (I have a wonky RCA that has accumulated 12 stents over 9 procedures, to the point that the vessel cannot be bypassed) I rely on regular high intensity exercise to hopefully stimulate angiogenesis to self-bypass that vessel ... new procedures like laser angiography might buy me some time, but diet and exercise are kings in my castle!
Great episode .. thank you . Before finding Dr Brewer I had a massive heart attack ( caused almost certainly by undiagnosed insulin resistance.. I was fit , athletic , non smoker but ate enormous quantities of carbs ) .. I had 100% or near 100% simultaneous blockages of all 3 main arteries ..both cardiologists treating me said the only reason I survived ( they said it was miraculous I did ) was because I had been doing extreme hit type exercise right up to the event and had developed my own collateral capillaries ( a kind of natural bypass!) .. so yes I’m proof HIT works
Sounds good!! Back in my bike racing days, we used to start the season with 3mo of strict aerobic state training, it develops your vascular & mitochondria energy systems. Then stage in the interval training. HIIT is highly effective, definitely starting to add it in to my training. 57, I can still run my hr over 180. It’s painful though!! Thanks for all your hard work!!
As an 84-year-old woman I am on Eliquis and Crestor (both low dose). I ride my recumbent bike once or twice a day for 10 minutes. I also have a Fitnation vibration platform I stand on for 10 minutes. I'm hoping that helps because walking alone isn't my cup of tea. Friends are gone and family is not here.
I was one who jumped right in after stent. Walking 10k steps and punching a heavy bag. I know the heavy bag gets me in those zones you mentioned. My heart wants to jump out of my chest!
I run/walk up a steep one mile hill, 3 times a week. Very similar to your hill run HIIT method. Plus walk and lift weights most days. Getting my cardioRisk CIMT today. 66 years old , male
@peterbedford2610 That's incredible. I wish my father enjoyed exercising like this, but old habits(not exercising) is not easy to change, I guess. I don't know how some people get by not exercising. The bacon and all the meat I enjoy doesn't get digested unless I'm exercising til I'm out of breath. I get deeply inspired when I see older people have the motivation to exercise and stay strong. It gives me a new perspective about staying healthy later in life.
My CIMT came back ...my arterial age is 46. But, 2 years ago it was 37. My soft plaque is definitely up. So, I've started eating very low carb as my diet had too many processed carbs.
On walking I started doing interval walking about a year ago, which means every 2 or 3 minutes I walk flat out for 2 minutes, so after about 20 minutes my legs are definitely tight and I suspect there is good lactate production. At my age of 70, the fast part of my walk my HR gets to about 70% or a bit higher, easily zone 2, or early part of zone 3, according to my Oura ring. Been walking 5 to 6 miles for 15 years.
Do a 5 count pushup burpee with a squat and 2 high knees. Sets of 10! With 1 min. Rest. I’m 66 do 5 sets. Equals: 250 pushups, 50 squats and 100 high knees. Heart rate to max pretty easy. I’m 66 been doing them long time.
I tend to be thin like you Dr. Brewer. I have a bad knee (which prohibits jogging for the most part, but not some resistance training), and a pinched nerve in my neck that limits what exercise I can do that involves my left shoulder. I saw you doing squats with weights, which is one of my favorite exercises. The resistance for my arms are curls and pushups at the playground, where I get a lot of sun too. For aerobic exercise, swimming laps works best. With folks like us, maybe there are benefits of increasing testosterone, which I've read increases insulin sensitivity as well?
@MyMemories07 Working hard is working out. I think you were working out and not realizing it! I think this is even better. Doing a separate workout is just so time consuming. It's a luxury. I dont have time to exercise when I have to commute to work either. Right now, I work from home, so I'm lucky.
Concerning the max HR I'm 59 so the 220 minus age formula gives my max at 161 but I sometimes go up to 175 doing sprints so I looked the literature and fonund the HUNT formula as this: 211- (0.64×age) = Max HR For me that gives my number at 173 which is much closer to the reality
Measuring HRV to be sure you're adequately recovered before doing another HIIT session is an excellent way to prevent over trainig. Oura ring or Garmin chest strap (best), are good options.
I was running this past summer/fall, my steady state running would be in the 150’s and going up to mid 160’s up hills. Running 6-10km, also 10:1’s which really help lower hr. Now it’s winter up here so I’m going to switch to skipping inside.
Just got diagnosed by a cath that I have two blockages… one at 35% and the other at 45%… chanced my diet to a carnivore but have slipped a few times… but it’s hard when you find out you have blockages to go out there and do high intensity workout. Feel like that might cause a heart attack
I walk on my treadmill 5 days a week, I do 3 miles each day at 3.2 speed, I burn 340 calories each day and it takes me about 55 minutes, im losing about 2 pounds per month, im 64 and feeling good.
Love your content. I usually enjoy the banter between the 2 of you, but today i sensed it getting a bit hostile, possibly some underlying issues. Jus5 a perspective from a counselor, for what its worth.
Sorry it came out that way, We'll tone it down, we are actually in a great place and wanted to show how we interact, but, I can understand how people might not see the same thing
Unrelated question and not a member but hoping for insight just the same. I have plaque. I have stents. Dominant RCA disease. I had Cleerly AI test. It showed some plaque that appeared to be outside of the artery and not blocking flow. Some was on the inside and blocking flow significantly. You speak often of high intensity training. In theory, can this type of training increase the blood volume/pressure enough to expand the artery and get that artery open - pushing that plaque to the outside? I don't understand how some plaque appears to be on the outside and not blocking flow and some is on the inside? Can someone knowledgeable chime in?
Don't worry if You are not a member, we can't provide medical advice but I can Say that this specific topic of plaque in different layers is very specific, regardless we recommend exercise, the real question, is the plaque soft or hard/calcified
@PrevMedHealth - The plaque I'm worried about at the moment is in my LAD. It is a mix of soft plaque that has just begun to calcify but is on the inside causing a 40% blockage. My RCA is already stented, but plaque analysis from Cleerly AI exam in other arteries of my heart showed plaque in several arteries that was on the outside, causing no reduction in blood flow. It crossed my mind that the blood pressure force of high intensity training may be able push plaque to the outside if it's soft and should I say moldable? Is this an unrealistic thought process?
If I push above 450 watts 30 seconds twice a week (probably heart rate above 170), is that good enough mixed with 7 hours training all over the zones? Among those 7 hours I probably have one or two hours above 150bpm (max 175-180, 62 years old) Those 150-160 pulls are not intervals, but hard pulls, trying to catch a backwheel, or climb a hill, and do last somewhere between 1 and 25 minutes. I have a huge heart that is cooling down to 30-32bpm now and then.
@@gentatanaka4069 I had an ear infection for about 2 months an was in pain .I went to the ER because the infection turned into vertigo. They ran several tests an found the bad arteries on a scan
I attend Bodypump class 3x a week, for almost a year. Is that considered HIIT? Combined with a keto, autoimmune diet, I've lost 30 pounds and now my BMI is 22. Unfortunately, my LDL skyrocketed and my cardiologist wants me to quit keto and take 20 mg Crestor 😲
New science seems to discount most cholesteol testing as not helpful. I would think hard and long about taking a drug a salesman...er..doctor advices. Weigh the pros and cons and side effects vs how sick you feel. Find out about keto and ldl readings.
Great video format. Cheers for a peak at your exeecise routine I only knew previously about your sprinting. Great sprinting footage, you captured the intensity! I didn't know the capillaries are the insulin receptors, thank you Ford and Jesus. Swimming! Keep pushing back against that Vega guy mate its hilarious. Be careful though he looks dangerous don't push too much, Mexicans aren't to be lightly messed with!
@@perserverance333 Dr. Brewer clearly said otherwise. Various forms of exercise are for various benefits. You can't just do HIIT. This was just on 3 types and which was best for the arteries.
My doctor sent me to have my arteries checked with ultrasound. They where clean... Guess I'm imagining that nitro spray helps my imagined angina pectoris...
... but I also fact check ... you stated that a 9mm reduction in plaque was achievable ... I think your choice of units was erroneous ... quote: "The main coronary arteries are usually between 3 and 4 millimeters in diameter. That's a little smaller than the width of a drinking straw." ... maybe you meant 9%, or maybe 0.9mm? (which would be HUGE in a 3mm vessel!)
Can Dr Vega teach me how to make better videos? Can he work miracles? His name is Jesus after all, just hoping, Dr Vega you got a slightly Tulsi Gabbard hair thing going on there mate, looking cool! And keep on Brewers case mate, for one it's hilarious and 2 it's helpful got prodding and 3 it's hilarious. Andre
Sounds good!! Back in my bike racing days, we used to start the season with 3mo of strict aerobic state training, it develops your vascular & mitochondria energy systems. Then stage in the interval training. HIIT is highly effective, definitely starting to add it in to my training. 57, I can still run my hr over 180. It’s painful though!! Thanks for all your hard work!!
From an old international trainer. You two hit one out of the park. keep these programs going. Great information diet and exercise. Please include like minded socialization.
Thank you! Will do!
I'm glad you're bringing up the importance of having a base level of fitness before going hard with HIIT or heavy weight lifting. Doing 2 HIIT in one week means you should already be exercising 5-6 times per week and be in decent fitness.
I like doing incline tredmill running. I do 1 min sprints at 22% incline for 45 minutes. I've been doing this for about 10 years now. I love the adrenaline rush that I get from doing it.
The joy that I get from this exercise has helped me quit smoking cigarettes, drinking alcohol, and even fight depression. It's very powerful.
The downside is that sometimes I over do it. Today, I took a day off because cns fatigue. I'm so tired that my arms feel heavy. It even feels hard to use my brain.
Hi, our body needs recovery. After a workout normally the next day is a recovery day. When we eat sufficient protein the muscles will grow stronger during the recovery day or rest day.
Thank you for your videos. You are such an authentic and trusted source of information for me. xoxo
I'm with you 100% on the exercise component of cardiac health, and the fact that you can't outstent a poor lifestyle!! (I have a wonky RCA that has accumulated 12 stents over 9 procedures, to the point that the vessel cannot be bypassed) I rely on regular high intensity exercise to hopefully stimulate angiogenesis to self-bypass that vessel ... new procedures like laser angiography might buy me some time, but diet and exercise are kings in my castle!
Great episode .. thank you . Before finding Dr Brewer I had a massive heart attack ( caused almost certainly by undiagnosed insulin resistance.. I was fit , athletic , non smoker but ate enormous quantities of carbs ) .. I had 100% or near 100% simultaneous blockages of all 3 main arteries ..both cardiologists treating me said the only reason I survived ( they said it was miraculous I did ) was because I had been doing extreme hit type exercise right up to the event and had developed my own collateral capillaries ( a kind of natural bypass!) .. so yes I’m proof HIT works
Thank you for sharing! (& glad you survived it.)
You are right about cycling. I know two cyclists that suffered broken collar bones from hitting unlevel road conditions.
Sounds good!! Back in my bike racing days, we used to start the season with 3mo of strict aerobic state training, it develops your vascular & mitochondria energy systems. Then stage in the interval training. HIIT is highly effective, definitely starting to add it in to my training. 57, I can still run my hr over 180. It’s painful though!!
Thanks for all your hard work!!
As an 84-year-old woman I am on Eliquis and Crestor (both low dose). I ride my recumbent bike once or twice a day for 10 minutes. I also have a Fitnation vibration platform I stand on for 10 minutes. I'm hoping that helps because walking alone isn't my cup of tea. Friends are gone and family is not here.
I was one who jumped right in after stent. Walking 10k steps and punching a heavy bag. I know the heavy bag gets me in those zones you mentioned. My heart wants to jump out of my chest!
Great episode! I love the banter between you two!!! ❤
I run/walk up a steep one mile hill, 3 times a week. Very similar to your hill run HIIT method. Plus walk and lift weights most days.
Getting my cardioRisk CIMT today. 66 years old , male
@peterbedford2610
That's incredible. I wish my father enjoyed exercising like this, but old habits(not exercising) is not easy to change, I guess.
I don't know how some people get by not exercising. The bacon and all the meat I enjoy doesn't get digested unless I'm exercising til I'm out of breath.
I get deeply inspired when I see older people have the motivation to exercise and stay strong.
It gives me a new perspective about staying healthy later in life.
My CIMT came back ...my arterial age is 46. But, 2 years ago it was 37. My soft plaque is definitely up. So, I've started eating very low carb as my diet had too many processed carbs.
On walking I started doing interval walking about a year ago, which means every 2 or 3 minutes I walk flat out for 2 minutes, so after about 20 minutes my legs are definitely tight and I suspect there is good lactate production. At my age of 70, the fast part of my walk my HR gets to about 70% or a bit higher, easily zone 2, or early part of zone 3, according to my Oura ring. Been walking 5 to 6 miles for 15 years.
Do a 5 count pushup burpee with a squat and 2 high knees. Sets of 10! With 1 min. Rest. I’m 66 do 5 sets. Equals: 250 pushups, 50 squats and 100 high knees. Heart rate to max pretty easy. I’m 66 been doing them long time.
Thank you Ford for this great information for me to put into action!!!👍🏃♂️🕺👌
I agree
You bet!
Dont forget to stretch & warm up before starting your regular routines.
Another very interesting topic.And another great job Doc👍👍
Glad you enjoyed it
AWESOME VIDEO Ford and Jesus. The best of all of them in my opinion sir. I'll watch this until it's part of my cortex sir.
High Intensity!!
I tend to be thin like you Dr. Brewer. I have a bad knee (which prohibits jogging for the most part, but not some resistance training), and a pinched nerve in my neck that limits what exercise I can do that involves my left shoulder. I saw you doing squats with weights, which is one of my favorite exercises. The resistance for my arms are curls and pushups at the playground, where I get a lot of sun too. For aerobic exercise, swimming laps works best. With folks like us, maybe there are benefits of increasing testosterone, which I've read increases insulin sensitivity as well?
I was doing 2 min high intensity followed by 3 min slower pace (5 min) x 6 or 30 min total, on elliptical.
I work hard for 10hr a day , plus housework afterwards , I dont have any energy at 64 to go to gym.
@@MyMemories07 No one is saying you need to exercise at a gym!
Thanks for sharing.
@MyMemories07 Working hard is working out. I think you were working out and not realizing it! I think this is even better.
Doing a separate workout is just so time consuming. It's a luxury. I dont have time to exercise when I have to commute to work either.
Right now, I work from home, so I'm lucky.
Concerning the max HR I'm 59 so the 220 minus age formula gives my max at 161 but I sometimes go up to 175 doing sprints so I looked the literature and fonund the HUNT formula as this:
211- (0.64×age) = Max HR
For me that gives my number at 173 which is much closer to the reality
Me too. I’m hitting 173 as my max
I like the banter.
Measuring HRV to be sure you're adequately recovered before doing another HIIT session is an excellent way to prevent over trainig. Oura ring or Garmin chest strap (best), are good options.
Yep. For sure.
Thank you, Jesus, for trying to keep doc out of bunny holes and for providing summaries.
I was running this past summer/fall, my steady state running would be in the 150’s and going up to mid 160’s up hills. Running 6-10km, also 10:1’s which really help lower hr. Now it’s winter up here so I’m going to switch to skipping inside.
Hi. Is indoor rowing a good platform to do HIIT? It seems it uses the major muscles groups
Absolutely
It's a tremendous and very efficient workout indeed!
Just got diagnosed by a cath that I have two blockages… one at 35% and the other at 45%… chanced my diet to a carnivore but have slipped a few times… but it’s hard when you find out you have blockages to go out there and do high intensity workout. Feel like that might cause a heart attack
I am a lifelong runner. HIT, I need to develop more
I walk on my treadmill 5 days a week, I do 3 miles each day at 3.2 speed, I burn 340 calories each day and it takes me about 55 minutes, im losing about 2 pounds per month, im 64 and feeling good.
Love your content. I usually enjoy the banter between the 2 of you, but today i sensed it getting a bit hostile, possibly some underlying issues. Jus5 a perspective from a counselor, for what its worth.
Sorry it came out that way, We'll tone it down, we are actually in a great place and wanted to show how we interact, but, I can understand how people might not see the same thing
Is Zone 2 supposed to produce appreciable lacate levels?
Can you work out hard if you have a small aortic aneurysm? Due to BP I’m guessing not
Chat GPT says Factor V Leiden causes clotting issues not bleeding, is this incorrect?
Correct. Did I say bleeding? I hope not. It’s clotting.
@@PrevMedHealth We can talk about that in our upcoming call, turns out I have the Factor V Leiden mutation, what a coincidence.
I also have a Schwinn air dyne known as devil bike lol
I’m only halfway through the vid so if they explain it later sorry….my question is do we know why HIIT reduces plaque?
Unrelated question and not a member but hoping for insight just the same. I have plaque. I have stents. Dominant RCA disease. I had Cleerly AI test. It showed some plaque that appeared to be outside of the artery and not blocking flow. Some was on the inside and blocking flow significantly. You speak often of high intensity training. In theory, can this type of training increase the blood volume/pressure enough to expand the artery and get that artery open - pushing that plaque to the outside? I don't understand how some plaque appears to be on the outside and not blocking flow and some is on the inside? Can someone knowledgeable chime in?
Don't worry if You are not a member, we can't provide medical advice but I can Say that this specific topic of plaque in different layers is very specific, regardless we recommend exercise, the real question, is the plaque soft or hard/calcified
@PrevMedHealth - The plaque I'm worried about at the moment is in my LAD. It is a mix of soft plaque that has just begun to calcify but is on the inside causing a 40% blockage. My RCA is already stented, but plaque analysis from Cleerly AI exam in other arteries of my heart showed plaque in several arteries that was on the outside, causing no reduction in blood flow. It crossed my mind that the blood pressure force of high intensity training may be able push plaque to the outside if it's soft and should I say moldable? Is this an unrealistic thought process?
@Dr. Ford Brewer do you recommend this technique for patients who had bypass heart surgery?
Yes. For most, when you are able to train into it.
If I push above 450 watts 30 seconds twice a week (probably heart rate above 170), is that good enough mixed with 7 hours training all over the zones? Among those 7 hours I probably have one or two hours above 150bpm (max 175-180, 62 years old) Those 150-160 pulls are not intervals, but hard pulls, trying to catch a backwheel, or climb a hill, and do last somewhere between 1 and 25 minutes. I have a huge heart that is cooling down to 30-32bpm now and then.
Yous twos are hilarious 😂
Hello from Cape Town South Africa
Hello from PTA😂
I had test ran a few ago an I can narrowed arteries in my head. I need to get on a good diet an change my diet I don't want a stroke
What kind of test is this, what is it called
@gentatanaka4069 scan of my head. CT scan
@@ruthanngraff6800
Why did you do it, how did you suspect narrowed artieries in your head, have you complained from any symptoms?
@@gentatanaka4069 I had an ear infection for about 2 months an was in pain .I went to the ER because the infection turned into vertigo. They ran several tests an found the bad arteries on a scan
@@gentatanaka4069 I had a ear ache for a month which turned into vertigo an the hospital ran some tests
explain how to do an intense workout with a minute of running, a minute of rest, and then 20 seconds of running and a minute of rest?
My heart eater 140-105 bpm when in sauna 3x per week
I attend Bodypump class 3x a week, for almost a year. Is that considered HIIT? Combined with a keto, autoimmune diet, I've lost 30 pounds and now my BMI is 22. Unfortunately, my LDL skyrocketed and my cardiologist wants me to quit keto and take 20 mg Crestor 😲
New science seems to discount most cholesteol testing as not helpful. I would think hard and long about taking a drug a salesman...er..doctor advices. Weigh the pros and cons and side effects vs how sick you feel. Find out about keto and ldl readings.
@@3cranch394 thank you for your comment. My cardiologist doesn't agree with the new science. Most don't.
@@sallymorgan6453what’s your APOb level, better test to determine heart health.
Great video format. Cheers for a peak at your exeecise routine I only knew previously about your sprinting. Great sprinting footage, you captured the intensity! I didn't know the capillaries are the insulin receptors, thank you Ford and Jesus. Swimming! Keep pushing back against that Vega guy mate its hilarious. Be careful though he looks dangerous don't push too much, Mexicans aren't to be lightly messed with!
Thank you very much!
Well, HIIT confers short-term physiological benefits at the cost of lifespan and healthspan.
Source?
Frontiers in Physiology. January 2020; 10:1550.
I do hiit on my trampoline rebounder
Aerobics are a distant third exercise as if no longer good enough to maintain heart health and longevity.
@@perserverance333 Dr. Brewer clearly said otherwise. Various forms of exercise are for various benefits. You can't just do HIIT. This was just on 3 types and which was best for the arteries.
My doctor sent me to have my arteries checked with ultrasound. They where clean... Guess I'm imagining that nitro spray helps my imagined angina pectoris...
I hate "get to the point" if it means sacrificing details which help us understand.
Love the banter 😂he makes fun of your chicken legs and you make fun of his attention span
@@norpfuseman1485 😂
How about stair climbing 90/minute…I’ve been doing that and getting my heart rate up
That’s good for you legs!
All the sudden, we have a villain.
... but I also fact check ... you stated that a 9mm reduction in plaque was achievable ... I think your choice of units was erroneous ... quote: "The main coronary arteries are usually between 3 and 4 millimeters in diameter. That's a little smaller than the width of a drinking straw." ... maybe you meant 9%, or maybe 0.9mm? (which would be HUGE in a 3mm vessel!)
thought same
I've been called chix legs my whole life.
Yeah, 30 minutes to answer what re-hiit is… no exaggeration. 😂 jeez. Love it, though.
For dr Brewer that gives 168 so no excuses 😂😂
Run Forest run. Just sayin
😢😢😢😂😂😂😂 13:23 base line of SEDENTARY.....STENT.....Heart attack 9 years ago. Lololo. Base line= kaka. Where to start? Walking?
Start where you can. If it’s walking, it’s walking. You gotta start somewhere.
@@PrevMedHealthmuchly appreciated dear doc
Can Dr Vega teach me how to make better videos? Can he work miracles? His name is Jesus after all, just hoping, Dr Vega you got a slightly Tulsi Gabbard hair thing going on there mate, looking cool! And keep on Brewers case mate, for one it's hilarious and 2 it's helpful got prodding and 3 it's hilarious. Andre
I'll take Tulsi..🤣😝
@bartrobinson2103 haha
Thanks!!
D
Jesus is so funny.
Sounds good!! Back in my bike racing days, we used to start the season with 3mo of strict aerobic state training, it develops your vascular & mitochondria energy systems. Then stage in the interval training. HIIT is highly effective, definitely starting to add it in to my training. 57, I can still run my hr over 180. It’s painful though!!
Thanks for all your hard work!!