This Type of Exercise Supercharges Metabolism, Optimizes Glucose Homeostasis, & Repairs Mitochondria
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- เผยแพร่เมื่อ 11 ต.ค. 2024
- In this video, Dr. Rhonda Patrick discusses:
• Why high-intensity interval training (HIIT) is better at improving metabolic health than moderate-intensity continuous exercise (zone 2)
• How lactate generated during vigorous exercise improves glucose homeostasis
• The optimal HIIT conditions for improving body composition
• How mitochondria differ in people with metabolic syndrome, type 2 diabetes, and obesity
• How vigorous exercise repairs dysfunctional mitochondria (and generates new ones)
• Evidenced-based HIIT protocols (Tabata, 1-minute on/1-minute off, Wingate, & the Norwegian 4x4)
Get my exact exercise protocols for boosting levels of BDNF and enhancing cognition:
bdnfprotocols....
Watch the full episode here from Rhonda's talk at The American Academy of Anti-Aging Medicine conference in Palm Beach, Florida:
• How to Improve Metabol...
Watch my full talk at The American Academy of Anti-Aging Medicine conference: th-cam.com/video/O5eyylFGoaU/w-d-xo.html
The total times are quite a bit off. For example, in the Clinical, 4x 7mins plus a 5 min warmup and a 5 min cooldown would be 38mins in total.
You are phenomenal
You bridge the scientific with the simple and practical.
Keep up this outstanding job 👍👏
HiIT does have many benefits short term, but quickly becomes unsustainable as you increase volume. Then you need more moderate exercise at 70-80% intensity to continue improving fitness. She does explain this in other videos that most time is actually spent at moderate but still "vigorous" intensity.
Even though what she is saying is accurate about HIIT, I think she needs to emphasize much more that HIIT causes serious injury without building a strong structural and aerobic base first. I had to stop running because I caused serious foot injuries from doing HIIT too early.
I do HIIT with swimming, cycling and boxing routines. Many people think it's only for runners.
Such great info to improve one's life! If I were a cross country/track coach, this would be a voluntary class of information. The machine and the fuel and how we drive it...LIFE w style~
Thank you Dr. Rhonda! ❤
Thank you for watching :)
Mitophagy and Mitochondrial Biogenisis are the cardinal consequents of High Intensity. The resting stage might make it best bearable.
Top notch information. Thanks for sharing.
I liked your slide on body composition. I always thought monitering heart rate was important and understand resting, working and max heart rate. Im 58 so not to take a chance i broke 6 1/3 mile laps, into half run, half walk, felt great no issues. So i get a mile that way if that makes sense. Still scared :| I do wish I had one of those watches lol. Great content so far ty.
Very few people walking into a HIIT class actually manage to reach the heart rate levels required, and even fewer continue to do these classes. I'd therefore expect many more drop-outs in the HIIT than in the low-intensity cardio groups. In the RCT analyses, did they include all participants after randomisation ('intention-to-treat'), or just the ones doing actual HIIT ('per-protocol')?
Unfit people will hit hight HR quicker.
3x a week seems more frequent than what elite athletes perform due to the time needed to recover. 2x week, occasionally 3,is the general recc. What do you think, Rhonda?
I suspect she says add an anabolic compound to enhance recovery, staying natural not good
She does not mention very often that she uses a lot of Zone 2 and 3 moderate steady state running. She calls 80% intensity part of "vigorous" in several interviews, which I agree with. However 80% is upper Zone 2 and not HIIT. I don't think anyone can sustain true HIIT (>85%) more than 2 days/week without causing serious problems. If you think you can then you more likely are only doing moderately high intensity.
should you start off doing HIIT or should you build up to doing that,,, say but a "base layer down first with a few months of endurance work, then after say 3 to 3 months of doing that then start the HIIT workouts 1 a week. then after 3 or 4 months of that, then go back to endurance workouts
In a video about improving vo2max Dr Andy Galpin said HIIT should only be once a week, with the rest of the cardio zone 2. So which is a more important target for overall health and wellness?
It would be amazing if there was a study or some expert comparison between the four main HIIT protocols to suggest which produces the most effective results in different categories (mitochondral response, insulin sensitivity, etc etc etc)
I personally started with Tabata, moved to Conventional, and then switched to 4X4, which I have been doing for about a year. I certainly feel a lot more drained after the 4X4 than I did after Tabata, and using a treadmill and incrementally increasing the max speed from session to session has really made it the magic pill for me. But if there's evidence to suggest that something else is more effective, I'd love to know. My suspicion, based on level of exertion, would be that the 4X4 is probably the best (based off sustained exertion period being the longest), with the conventional 1v1 X 10 ranking second, Tabata third, and Wingate last.
From what I have read and heard in many interviews with experts 4x4 or several 3-8 minute intervals at the max intensity you can average for the intervals does seem the most effective. Its hard enough to be very challenging to your top end power but long enough to induce the many aerobic adaptations.
@@bmp713 Yeah, I forgot to add that I'm using the 4X4 term to also include the broader range that I've heard Peter Attia say was 3-8 min intervals with 3 min rest in between. It certainly seems the most extrenous to me
I'm 65 and swim a few times a week but usually at a moderate steady pace. Do you recommend sprints and rests in between even at my age?
When you mention HIIT exercise gor 30 min in the mytophagy sequence, at 60s on and 90 sec rest, does that mean 30 rounds? Or total exercisetime ? And per set or per week?
Thank you
Rhonda, Dr. Mike, and Huberman are sacred trinity of my physical knowledge
75% of max heart rate? You have barely left zone two not exactly HIT.
Did you know that when you look at your phone or any other Bluitt screen your glucose and insulin increase? You should do a video on that.
Is there an age limit to do HIIT workouts?
Thing is with HIIT, I always hurt myself so there goes the benifits
That is the problem for far too many people, myself included. I seriously injured my feet from HIIT running and now can only do it on a bike. Even though much of what she is saying is technically true about the benefits of HIIT, I feel she needs to emphasize FAR more that HIIT causes serious injury without building a strong structural and cardiovascular base first. That is the main reason people need to start with Zone 2 and then build up to HIIT.
Off topic: You recommend kale in your smoothies, and it has oxalates, I personally know several people that have stomach ace from it. What’s your take on it?
What is stomach ace
calcium binds to oxalate.
good reason to pair salad greens + berries + cheese + almonds before your meal
Check out this short - th-cam.com/users/shortsOMSs-93ytcE
Unfortunately, it also has the dreaded effect of increasing heart scarring, atherosclerosis, and afib.
You should only do this in very moderation! Your heart is a muscle, and you do not want to overuse it or it will scar and create all sorts of morbidity issues.
i bet she said Mitochondria like 200 times
Expert in talk about hiit, but not a single example or routine is presented. genius
She mentions HIIT protocol at 11:45. Watch the whole clip before commenting.