"This Is the Optimal Exercise Routine" - Sports Cardiologist
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- เผยแพร่เมื่อ 4 ก.พ. 2025
- Dr. Benjamin Levine, has shown that with the right exercise protocol, people who were sedentary most of their lives could reverse up to 20 years of heart aging. He's is one of the world's leading experts in understanding how the heart adapts under a variety of conditions, whether that's exercise, elite athleticism, or hospital bedrest.
In this video, Dr. Levine & Rhonda discuss:
• Why it's essential you make exercise part of your personal hygiene
• His exercise "prescription for life"
• How to balance moderate-intensity & high-intensity training
• How to know whether you're in zone 2 when doing cardio
• Why it's paramount you mix up your exercise routine
• Why cardiorespiratory fitness is like a retirement fund
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Watch the full episode: • Dr. Benjamin Levine: H... - วิทยาศาสตร์และเทคโนโลยี
Watch the full episode with Dr. Benjamin Levine here:
th-cam.com/video/qMs145DJyb0/w-d-xo.html
That Doc sounds a lot like the MD on the EMS study videos I watch.
I use the Morpheus system to track HRV. It tracks very closely with my blood lactate level. It tells me my Zone 2 HR on any given day. When doing Zone 2 workouts, my PE has been different to my device and my blood lactate level. For example, recently I was working at a level not in my Zone 2. My heart rate was lower, and my blood lactate was also lower and not in Zone 2. This was measured by both my device and blood lactate. The Apple Watch, when measuring HRV, smooths out the data over a 24 hour period. Also, the collection method from a wrist is different than a chest strap.
The best excercise program is the one you actually do consistently
Caveat: unless your exercise program consists of Pop Tart lifts from plate to mouth.
The most wisdom from YT health videos in just about ever.
Not really... you have to consider the Law Of Accomodation.
100%
@@AnX0256I live in a spacious two bed apartment
Prescribed training over a lifetime:
1 day of a long fun session of cardio
1 day of high intensity training
2-3 days of moderate intensity cardio training
1-2 days of strength training
Thank you 👍
I used to think that exercise was a chore or a burden. After incorporating it consistently I realized that it is a luxury.
I think you meant “necessity”, man
heh, it's actually so beneficial it's a boon to whatever you'd be doing otherwise. Unless what you do gets enough exercise
that's a point
* luxurious
Great point about training for health vs training for performance. They’re not the same thing.
I was just going to make a similar point. I loved so many of the guest's points...health as part of our lives...as part of basic hygiene..not an add-on. So many nuggets of wisdom!
I trained for my first marathon last year, running for 60-80K a week for 6 month. Finished the marathon in 3:19. I was 37, and I am proud of my performance. But I got injured so often during my training I don't think it's really good for my health. I am still somewhat injured even now......
@@thejeffinvadeWhat do you think caused the injuries and what could have been done to prevent/reduce the risk?
@@brum293 I run too much. Peak week I run 100K, and consistently running more than 80K. My easy pace is really slow for my fitness, 10 mile mile while I can run sub 20 min 5K, and I did all the dynamic stretching before and after the run. Cool down and warm up before work out, etc. It doesn't matter.
Now I still exercise 11-12 hours per week, I split them between running, cycling, swimming and basketball.
Did you get to see a sports doctor, you may have stress fractures or other injury requiring long term rest to resolve it. @@thejeffinvade
Great interview and great way to conduct an interview - letting the person talk without interruption and asking questions afterwards.
Very good 👍
The last 1.11 of this is THE most important health information there is. Exercise is like hygiene, like cleaning your teeth or having a shower. It’s not an optional extra, it’s paramount
Spot on!
Love this guy. What a gentle, good soul.
It’s refreshing to hear a reasonable and educated advice versus the “if you’re doing this you are wasting your time “ style.
Thank you for the great content.
Best wellness podcast bar none. Most easily understood and not filled with medical terminology and acronyms.
Not like Peter Attia then, I really enjoyed his book, but the YT videos are just an exercise in trying to make himself feel above the rest of us.
it's one of the best podcasts you can find on the internet. incredible knowledge, along with the ability to explain it in a wonderfully understandable way - thank you dr. levine
I look forward to exercise. That’s the mindset you need.
Thank you for the video. On a side note, I can't sing even when I'm not exercising!
For anyone watching and reading here, if you have not heard of the Tabata Protocol, it is very similar to what was described in this video. It is High Intensity Interval Training (HIIT) based on a Japanese fitness researcher whose last name is Tabata.
He was hired by the coach of the Japanese speed skating team to analyze their training program of short bursts of high activity followed by short rest periods. So, even though he did not actually design this training protocol, he showed how well it improved fitness levels. The protocol is below:
You select (8) exercises that you can do for (20) seconds of hard effort, followed by (10) seconds of rest, so (30) seconds total for each exercise, and (4) minutes total for the (8) exercises. As was mentioned in this video, shorter durations of exercise will make it more likely that you will stick with a program. As you improve your fitness, you can do additional (4) minute blocks of exercise, to where (12) minutes of exercise will be an excellent workout.
Finally, to show it does work, I have not been to a gym in more than 20 years. I am 61, 5' 9", 160lbs, my resting heart rate is 56 to 58 bpm, my blood pressure is in the 120's over 70s, my cholesterol is in the 130s. Every marker, as told to me by my doctor, is that of someone "half my age". And as mentioned in this video, Tabata is not the only thing I do, but it is something I include once or twice a week in my routine.
Thank you for posting all that information! Is DAREBEE considered HIIT or TABATA?
@@samsmom400 You're welcome. They both have some cross-over in that they are High Intensity, but if you are doing the 20 seconds work with 10 seconds of rest for 8 rounds, that is Tabata. If you use variations of this pattern, then it isn't Tabata, but it is still a high intensity workout.
@@marcd1981🤸 thank you!
Thank you for sharing. 1) What else do you do? 2) Would your program work a 45 yo woman, complete beginner?
@@laurebourgeois7256 Hi Laura, were you asking me, or the channel that posted this video?
Thank you - i have no time to listen tp a 2 hour podcast . Thank you for breaking it down
I have no idea who this guy is but I could listen to him all day.
Same lol.
After many tries and documentation i came up with the following program:
-Day1: 40 minutes running 10km/h
-Day2: 60 minutes incline walking 6km/h
-Day3: HiiT 1 minute 14km/h, 1 minute 8km/h
-Day4: rest.
This has gave me the best and the quicker cardio results I've ever had! And I'm really glad i came across this video that confirms my finding.
3 more days to add 2-3 more moderate intensity runs and you're golden.
@@sirwalksoftly
There is a need for recovery.
What do you do on day 5, 6 and 7?
It resets on day 5, it's a 4 days cycle.
@@_Dziri_Thank you for your reply! :)
Dr. Benjamin Levine is so eloquent that even his scientific explanations are so easy to understand. Thank you.
Love this guy, great podcast, clear to the layman, no airs about him, much appreciated.
Finally, precise and concise discussion about what I need to do.
RE; his point about "it has to be part of your personal hygene". Mike Mutzel says it best. "Eat like your life depends on it", and "Lift (exercise) like your life depends on it".
The best, most concise, common sense approach to long term health that I have ever heard!
Yup going heavy in the gym is not good, both for joints and also for prostate health, it puts too much stress on prostate gland
I'm 54 and I almost never do any exercise, or workout program, that will "exhaust" me. I think it is best to exercise well within my limits so sleep has an opportunity to "recharge and Heal" me to help me come back stronger/better. I have kept things in the "easy" zone and progressed consistently over the past 3 years. But recently, my routines are much more intense and now, I do sweat a lot when I exercise - but I'm not tired or exhausted at the completion of my sessions.
For the 2-3 years exercising up to now - I barely ever sweat in my workouts - but still made a lot of progress in strength and building muscle and I did some cardio but I'd only sweat a little. I cannot stress "patience" enough with your routines, losing weight, and gaining strength and muscle - esp. over 50. Don't try to go from A to L in a short period of time... be consistent and find a routine you enjoy (make it very diverse so you stay interested) and don't work too hard... just do things in a fairly easy manner and consistently increase the intensity on everything over time. Everyone should really go at their own individual pace. When you are ready for the next step in intensity - you will know. The more intense sweaty routines I've been doing recently I would not have been interested in even 6 months ago but now I enjoy them... Basically, my body has adapted and I'm ready to do much more intense things. I think it just took a couple of years of progression to get to this point. Patience is part of the game.
It doesnt take yrs to adapt to any exercise stimulus and sweatong isnt a measure of exercise intensity
@@scarred10 If your exercise program is too intense and you don't get enough recovery time in between workouts - then your body will never fully adapt to your exercise routine. You will always be in a state of "trying to recover" and this is when people are basically "overtraining". I did that a lot when I was younger.
So, at around 51, I started a very simple exercise routine of just a few pushups and some bodyweight squats and some lunges. Took only about 10 minutes to accomplish and I was just beginning.
Now, at 54, my exercise program is much more intense with many different exercises and it can sometimes take 90 minutes. But it has taken me a few years of changing the routine up to get me from my simple 10 minute routine to my 90 minute routine. And it took months/years for my core and tendons and muscles to all get strong and flexible enough to exercise in the manner that I do today.
And a few weeks ago, I started to do multiple exercises - one right after another - kinda like supersets... and I really started to sweat as my cardio got challenged more. But it definitely did take me a few years of constant progression to go from where I was on day 1- a complete, newbie... to where I am today. I am a totally different animal today... much stronger, a lot more muscle and I'm pretty flexible. I am much more athletic and stronger than I was from the ages 35 to 50 years old... And I'm still improving and getting stronger... so, what I'm saying is - it takes time and patience for 50+ folks to "totally turn into a different animal" vs. day 1.
And yes, the profuse sweating I experience during today's workouts is definitely a measure of increased overall cardio intensity. It just took me a few years to embrace the more intense workouts and my body is totally OK with them, now. I NEVER would have wanted to engage in such intense workouts over the past 2.5 years... My body just said, "we are ready to do this." So I did. Everyone is different. This was my specific journey. AMAZING results can be obtained over 50 if folks are patient with their progress.
My approach was very similar 2-3 years ago. I started with just walking, then gradually adding in some light running. Last year I did my first 50K, aged 60, and I now include interval training. But the base was Z2 and progressing slowly. It's nice to be able to run 15-20 miles and not feel exhausted. I happened to lose 15kg along the way and am back to a healthy weight.
@@st4331 Wow! That is some serious cardio - congrats! I currently can't imagine doing that type of distance, lol!😯
I was walking, as well, a few years ago and even power walking for 45 minutes, etc. And my doctor had said walking was the best exercise. But, I eventually felt like "something was missing". I was a good walker but not physically strong - nor muscular and I didn't really raise my heart rate too much at any point in time. The walking was nice and def. good for me but it eventually can become somewhat boring as that was all I was doing month after month... and I didn't really see big changes to my body after months of doing it.
But, with calisthenics and some weights and walking, and walking stairs and some trampoline stuff - and a lot of variations of exercises... things really start to change dramatically over time - even over the age of 50 which I never thought was possible without a strict diet and serious dedication. I think people need to just "get started" at very low levels like you and I both did... And don't work too hard. And I had ZERO expectations when I started the calisthenics, etc. .. But, then with consistency - your body starts to kinda tell you it "wants more challenges"... Like there is a voice inside you that pushes you over time... or maybe I'm just possessed, LOL!
Keep up the great work - your information/story inspires me to improve my cardio even more over time - Thanks!👍
@@SynerstarHealthOver50 Thanks; planning another 50K in September. My main motto now is consistency; making sure I keep this up for many more years.
Dr. Levine is my new fitness god. I do understand your clearly spoken english/american speaking. For once I can follow the whole meaning.
Many other forget that not the whole world have english as their first language.
And it is the first time someone explains that there is difference between fitness for life and fitness for performance.
- "dayly hygiene", -" a part of your daily routine ". Brilliant
I’m listening to your podcast with him. Such an informative episode. Thank you both very much!
Wonderful, and so glad you said that you need variety. It’s the spice for improved health and fitness.
That last point that Dr. Benjamin made was by far the most important thing he said!
A great pragmatic approach…….good video……addresses the relationship between Health/Performance an Task/Efficacy
How wonderful that he has admitted that training for performance is only mildly associated with training for health.
On a purely psychological level, doing your local 5ks will do more than any specific regiment specifically for longevity, just because when you become part of that community that supports the local firemen every St. Patrick's Day running their 5k, then run another one Memorial Day, then 4th of July, and then Thanksgiving Turkey Trot, you're going to know what plan to start 2 months before each to get where you can cover 3.1 miles running, or as you age, walking. You're also more likely to get into your local Y once a week to lift or join a yoga class.
excellent summary, logical and a practical application to the problem
5:29 good point dude. So few people point this out...
I'm glad you broke the talk down in sections.
Have to agree that variation is key. Confusing and challenging the body constantly is the true secret. Slightly changing hand and foot positions makes a huge difference.
Turning 60 soon. Weight lift 1-2x per week, ride a bike or peloton 1-3x per week and golf 1-2x week. Weigh about what I did when I was 25. Still have muscles and visible abs.
...and still insecure and seeking validation like a 25-year old 😂
@@BusinessandFinance-ym5bk I have the emotional intelligence of a 12 yo
Good work - keep it up!
@@RzagskiZasca!
Thanks for sharing and letting others know that age is just a number. Maybe we can’t do what we used to. We can still enjoy and active life and not sit on the couch like half these “victims “ do on the daily and try to make us like we’re the weird ones. Hahahahah.
This is a really good plan that I believe in. Thanks!
A study published in 2015 in the Journal of Sports Science and Medicine found that HIIT and Steady State cadrio had a similar impact on VO2 max over 8 weeks.
Thank God, I thought this was going to be another "do this 4x4 routine cuz it's the best"... This was a very well balanced perspective!
I agree. I like he said do 30 seconds by 8. Or 2x2, any form of high intensity at what you like.
Personally I love doing 10 sprints at 30 seconds. And long 8 km run and 3 x weight lifting heavy
This was a terrific podcast!
As a now old U.S. Recon Marine vet. (we did some crazy all body weight HIT workouts on the beach) and former competitive Triathlete in my 20's/30's who made several podiums in the Pepsi Sprint Triathlon series in the 80's, and who still runs his Bluetick Coonhound every morning, where my bad knees necessitate only about 1.5 miles of flat road work and then some uphill sprints with mountain climbers/bends and thrusts/pushups done in between the sprints...there is some real wisdom in this man's words.
Have a look at middle distance running training say for 1500 meters. It can be done with shorter run durations and incorporate cross trading to include swimming, weights, walking, cycling and anything else.
Running with bad knees is a bad idea. Just walk nobody cares if you walk or run.
Truer words are rarely spoken.
As far as showing improvement in your CARDIO system, yes we want improvement. But it is essential to keep all this in context. *No one* can improve forever. We would explode if that was even possible. Even well trained athletics *stop* improving at some point. Eat well & be consistent over time with *some \ any type* of heart rate raising training. That is all it is to it really.
I remember Seb Coe saying that he realised that however much more training he did next season, he would be slower due to his age. He was 32 years old!
@@HarryFenton6124 It's just the human process of fitness. IF a person has very low CARDIO fitness, yes you need to improve here BUT after some level of fitness is obtained for you specifically, you are really in maintenance mode really just keeping your level of fitness over time.
--
Yes there will be ups and downs along your fitness training but keep pushing and injuries ~will occur.. Then what? Many quit.
I've always thought this was true for the bodybuilding style of training, too. The videos, or articles, regarding training your muscles this way always state what to do to keep getting bigger. And I've always thought, how can you keep getting bigger? There is a limit, so now you're just gaining or losing fat to make it look different.
This is very important information about exercising that few people know about
I do my own modified version of the "Kiveloff method" several times a day. It keeps all my muscles toned and I feel fantastic. It only takes a few minutes to do and you can do it lying down or in a chair! I wish I'd known about it years ago.
A strong aerobic base makes the harder effort workouts much more productive in my experience
The point about knowing the difference between training for *health* or for *performance* in the context of CARIDO is essential to understand. Being *healthy* does not mean you should do the gruelly side of any workout plan. Performance driven plans are gonna have you in agony...
It depends on what you’re looking to achieve doesn’t it. VO2 max for example is most likely going to include performance training.
@@zepho100 Up to a point. For longevity purposes, 49-50 ml/kg/min is a point of diminishing return.
@@alterego157 Maintaining is the key for longevity, as you cannot climb the performance as you get older. Diminishing returns when you’re trying to increase, also somewhat when maintaining - though there’s no choice.
OUTSTANDING!! ❤ - Best description of need for variety but only missing plyometrics 😊 - none of us older people want to do it 🤣 - my current problem is that I need ever longer bike session of at least 4 hours to be satisfied and oddly enough only 6-7 hours seems to give me anti-inflammatory effect 😂😂
At 70 years old this gal has been working out for 52 years, lots of types, but now I mix it up!Still very fit!
At 80 with almost 63 years of drug free weight training in addition to Martial arts in my younger adult life. I've actually lives a life of dedicated training. And everyone says it's apparent by my appearance. Unlike the experts who haven't walked the walk. Mostly just hot air and theories. I know which is the best training for a healthy and strong life and old age!
@@olderthanyoucali8512 You go! I have found what works for me is more strength workouts. I love to workout! It's my zen!
It makes more sense to me to describe humans as adaptation machines. We adapt quickly to the stimulus, aka same exercise everyday, therefore changing the stimulus keeps the body guessing, and prevents an adaptation plateau
it was a really intersting full episode thanks!!
So many people point to a study and use it as if it is end-all-be-all conclusive, but in reality and in general studies are typically very narrowly scoped and simply can't be relied upon for enough information to capture all of reality. The best "studies" are simple analysis of a mass collection of data used to predict future occurrence in regard to similar circumstances, this is far different from comparing a few different elements in a small box however.
Great informational clip. IMO I think people should train for health and performance.
Varying the length (and intensity slightly) of HIIT is crucial for continuing challenge/progress. In my 40 minutes daily cardio workouts in zone II - III, I incorporate a month or two of 8 X 30 seconds HIIT intervals, another of 4 X 1 minute, then 2 X 2 minutes. I 'll try the 4 minutes, but likely will have to lower the intensity a bit to "make it".
Every senior that I know gets hurt if they push it too hard. No matter what you do, there is an age where you can only do so much. For instance, my neighbor was an awesome marathon runner. He has competed in over 50 marathons. Now, at 82 he can only jog a mile or two.
My mom's friend is 82 and just completed a marathon. It all depends on how you train, nutrition and mind.
This is not true of every senior. There are seniors running marathons, competing in iron man competitions, and bodybuilding. Nothing in diet and exercise is a "one-size-fits-all".
Trying to do what I always did has resulted in injuring myself all the way into 68 years. I have a life of high intensity workouts but now it’s much less due to pain and injury.
But is that because he was injured? Or he just stopped his level of training for a marathon? There are many people older than 82 that run marathons, even compete in triathlons. You can't state this for everyone, even though people you know are in their situation.
@@marcd1981 guys that were never injured have better results regardless of training.
70…….. I mix it up a lot….. Love doing both a long session each week (running, biking or rucking) and a very hard interval session again (running, biking or Rowing) I strength train 60-75 minutes every third day…… I add a day of plyometrics and two full core workouts…. My Vo2 is still 53-55……… body fat at 9%
Love this! The idea of training for health
A mix
Constituency
Part of your daily routine
The best combo is sprinting in a pool and full body dumbbell routine and sauna
1g/lb protein
This video is very informative and gives practical advice. Nice!
Great 8 minutes video... thank you! 💪🏽👍🏽
Bang on this is what I do run 3 times a week strength 2 times a week and 2 hiit sessions 20 mins per session
Here,s what never gets said in this discussion: if you have been a couch potato, office worker, or detrained for decades, DO NOT GO THIS HARD until you have built a general aerobic base. And depending on how many decades of detuning you have under your belt( no pun intended) take your time.
This guy is 200% right. Huuuuuge difference between training to compete vs training to be in shape/healthy.
Very sensible advice! I am an orthopedic surgeon in a sports medicine practice. I have been treating aging athletes for over 30 years. One thing that doesn’t get much attention is the rate limiting effect of musculoskeletal deterioration. I tell my patients that as humans our bones and joints have are “designed” for 40-50 years of good service. We have extended our lifespan in the last 150 years or so. With the rare exception of those individuals who are genetically advantaged most of us will suffer from soft tissue wear(cartilage, tendons, muscle loss) once we are > 40. We all have a “best by” date! The successful patients understand those limits and exercise just below the threshold of injury. Consistency and moderation are the keys to longevity of the musculoskeletal system. The patients who refuse to acknowledge their limits do so at their own peril.
As someone who was very active and irrevocably damaged their high hamstring tendon in their late 40s from (joyfully) pushing themself--I resonate with this and wish someone had warned me when I was younger. Now I'm in physio for the rest of my life.
I've been saying exactly the same: it is known for a long time now, exercises are a hygiene matter, no different from shower, brushing teeth or eating healthy foods.
Brilliant! so very rarely I agree with these 'experts'. However, I am still not convinced, that higher VO2max leads to better life expectancy, this one can be correlation, not causation, hence the argument 'we have to improve VO2max' by interval training, is flawed. Look at all the centenarians - low stress, low level, but consistent physical activity (e.g. shepherds), good social support. Excellent point about goals, don't mimic pro athletes, if your goal is health!
I love this. I will be doing this on my channel
Love to know what he thinks about weight lifting with Aortic Bicuspid Valve disorder.
Would be interested in a study on Olympic boxers or elite boxers
for me it's 8-10,000 steps a day, and 3 simple workouts every week.
1. 5x2 minute rounds of Boxing with Sprinting on the spot.
2. Bodyweight Pushups/Squats and core
3. Short interval Stair Walk/Runs
Add one day of running for a 29 minute session and it will power the whole thing up. But it does depend on personal capabilities.
great advice
Great and simple plan!
I like stacey sims SIT. Itʻs super easy to do 20-30 seconds and then 90 seconds rest several times. Would love to see you interview and chat with her.
Shouldn't be super easy @
If its that short it needs to be bery difficult
Well said Doc!
Part of your daily life!
SOP
4 minutes max output possible? I thought sprint, which only lasted 10 seconds, was a good indication of max output...
This is really a misnomer. Who knows what he means by "max output". Doesn't make much sense. It's certainly not sprinting, not really 'high intensity'
Both…..more than both……..I’ve begun 4x4 in the last month - 1 per week, zone 2 - 2 per week(canoe, bike, speed walk), Peripheral Heart Action - 2 per week……….
if i eat 3 doughnuts with high intensity in 4 minutes,then have a 3 minute break before eating another 3 (just to finish off the pack) is that the same?
0:15 -- That workout described at this 25 second mark is for highly trained people over a long period of time only. Carrying that high a HR for that long, is literally elite performance. It will be pure agony doing work like this for any mere mortal and is NOT gonna be attained by most...
Competitive distance runners always have an off season that includes lots of long, slow distance running to create a “base.”
HIIT comes before the racing season, to tune up the body for speed.
To actually improve speed, there has to be a slack season.
Speed and intensity cannot and do not continuously increase just by doing high intensity training.
What was the point of the glasses of water ?
Great interview 😊
where's this guy been?
These researches are trying their best - but look at the oldest lived people in the world - in Okinawa or and Icaria. They don't do any intensive cardio (I know Icaria well cuz I grew up on a neighboring island). They just WALK everywhere. They work and are busy. They are close to their community and feel supported. You don't need a formula.
Hey man, Freakonomics podcast has a good episode about the Blue Zone concept and how it is not true. The Researcher said it’s mainly to do with how they inconsistent record keeping of date of birth etc a century ago. Its episode 591.
I was so disappointed when I heard it.
You cannot use 2 people to represent the whole Earth's population.
There are always outliers. There are some people who have smoked and drank heavily their whole lives and made it to their 80's, those people have remarkable genetics and had they listend to these scientists they probably could have hit 100+. You do need a formula.
Okinawa, has the 3rd hightest incidence of stomach cancers in the world.
Traditionally people in Okinawa did physical jobs that would have incorporated exercise. They were not sedentary.
Mid fifties and I bike about 200km weekly. This is a wake up call to mix it up a bit.
I wonder what the Doctor's thoughts are on the benefits of Infrared Sauna on cardiovascular health
Fighting is similar time zones, spar for 3 minutes, take 1 min to rest.
That’s why boxers do interval training. My coach used to make us sprint between every other telephone pole.
Yep and we do lots of HIT body weight work outs based on rounds to.
He says that the human body doesn’t adapt well to doing the same thing over and over, but actually it sounds like it does and that’s the problem. It adapts too well and becomes more efficient.
i think his meant that body gives lower response to same routine
I thought that as well, that your body does adapt to doing the same thing over and over by not getting stronger or fitter, because you aren't pushing your limits.
Always so many experts and various anecdotal opinions in the comment section.
Yeah, but I find that 20 seconds hard followed by Knees over Toes movements for 12 minutes wearing a weighted vest bla bla bladee bla.
Thank you!
I’m 70 and lift weights 4 days a week and walk 50,000 steps a week.
If you train for Kona, it will feel at times like "I have to do this to get it out of the way" :))
I thought that Pilates had not been shown to stimulate much muscle growth, and the strength levels are actually quite moderate. There may be other advantages of balancing in the body and perhaps pleasure and Workout, which may outweigh its shortcomings.
Just did 4 minites of 45 degree push ups got 100 out of that. Rested 4 min. Then did 4 min of leg and arm squats. Easy to place body back against the corner of a kitchen counter top and then use the same amount of lift with arms and legs and do 4 mini of hig intensity ..im 60 and that was a work out. People, exercise and DIET aka, Fiber based diet started early in life prevents metabolic diseases, is SLOWs the aging process!!!
Once a week, I jog 1-mile up hill. I have to stop four times to rest. It fits in closely with what the doctor suggests with the 4 and 4.
In terms of the 4 x 4 HIT program what happens in the recovery part? Do you stop completely or do you just slow right down, eg do you slow to a complete slow walk?
I work 70 hours weeks, over half of it is quite physical (truck driver) and I'm 30kg overweight.
The video features Dr. Benjamin Levine.
It states that already, what was your point?
w take from buddy
great info.
I wonder what are the odds are of having a heart attack doing the 4/4 in older adults vs doing steady state cardio. At 55 that is what concerns me about the high intensity.
I’m older than that and work all intensities and durations from tabatas to 72 hour races. If you’re getting off the couch you should probably get checked out first and start with moderate intensity. But if you’re healthy being 55+ shouldn’t stop you. And doing it gives you best chance to stay healthy longer.
If you’ve never done anything like the 4x4 before then you don’t have to start there
You could do 4x1 or 1x4 or even do the 4x4 but keep your HR at 75% rather than 85-95% & build it up
Just start wherever you are currently at
@@MidlifeMasteryBlueprint Thanks for the info. Just was wondering if we took two healthy 60 year olds that currently do steady cardio and one of them were to start doing 4/4’s. Of course working up to it. I would imagine the heart attack incidents would be higher in the older individuals who push themselves the hardest. Must be a study somewhere lol. Thanks again for your reply! Aloha 🤙🤙
@@wahiawamang6622 you’d have to take into account that 85-95% of maximum for a 60 year old is around 135-150bpm which looks a lot different to someone in their 30’s
I understand what you’re saying but if done properly & within your means & built up correctly you could argue it will lessen heart attack chance since it improves V02 & V02 is very closely correlated to improving all cause mortality & there are multiple studies showing this
I would ease into it.
Statistics show to much training shortenes life with up to 4 years. So which exercise form the best. And how much and how hard should you exercise.
Walk at a fast pace, ride a bike or swim, 5x a week. Do some body weight exercises. ie: push ups, sit-ups, body squats, lunges, dips, etc
How many times a week should I do 4 x 4 or similar?
Once a week, imo. But I am nobody. Just most training programs for running are designed like that so that's what I do.
do you do high intensity 1X a week or 2X a week????
Rather than calling it high intensity it could be considered a more intense or harder training day. Once a week is good.