Best Predictor For Living Longer: Why VO2 Max Matters
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- เผยแพร่เมื่อ 28 มิ.ย. 2024
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Best Predictor For Living Longer: Why VO2 Max Matters
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In this video, Jonathan from the Institute of Human Anatomy discusses heart health and fitness parameters that everyone should consider striving for. Explore effective exercises, and cardiovascular nuances, and master VO2 Max. Also learn how to maximize heart rate, and maximize your body's oxygen consumption. Discover the benefits of VO2 MAX benefits and its links to longevity. Have fun elevating your fitness journey!
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0:00 - 1:45 Importance of Heart Health & Exericse
1:46 - 2:58 Why High Intensity Exercise is Important For Heart Strength
2:59 - 3:25 How Much Can Exercise Actually Strengthen the Heart.
3:26 - 4:08 Fitness influencers: Lungs, Heart, Blood Vessels, and Muscles
4:09 - 5:14 Maximizing Heart Rate and Your Oxygen Consumption (VO2 Max)
5:15 - 8:03 The Proper Way to Set Up VO2 Max Training and the Importance of the Challenge.
8:04 - 8:31 How Often Should You Do This Training?
8:32 - 9:45 The Benefits of VO2 MAX Training
9:46 - 10:45 VO2 MAX and Its Links With Longevity!
10:46 - 12:01 Final Thoughts!
12:02 - 12:39 Support The Channel!
Music: Bensound.com/free-music-for-videos
License code: TSGVZUO51WRBNIOS
#HeartHealth #VO2Max #instituteofhumananatomy #fitness
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Man I run at my max strength at longest as possible and faked a dangerous situation so I have some adrenaline and I ran so hard and fast for a long time as I got to my home my heart is really beating out of my chest HARD and very fast and while running at some point I forgor to breath so I was extremely dizzy and lower body completely stiff lol
🕵️High intensity exercise may cause left ventricle hypertrophy. It thickens the wall thickness of your heart. That's the con of that kind of exercise.
Brilliant and or google are asking for for my google account password. Is this normal? I tried creating account through my google acc and went through all the steps finally it seems like last thing it asked was for my google password😳🫣
When I was in the marines something that we use to do 3-5 times a week was run up hills a lot. And I mean a lot. My legs got bigger, lower back got stronger, and my stamina was insane.
oh yes, my athlete training camps were absolutely brutal, and hill runs were indispensable. Stupidly intense, stupidly sustainable, stupidly useful.
Yes sir. I was stationed in Hawaii and contrary to popular belief it’s actually really hilly. My favorite hill I hated to run the center of the big island where you were at 6000ft above sea level for 2 months at a time. When you came down to sea level is was so easy to breathe.
@@menumlor9365contrary to popular belief??? Is it not common knowledge that the islands are volcanic mountains?
Nope. If you’ve never been to Hawaii, the only experience most people have is a movie perception of a beautiful paradise with pretty hula girls. Lmao. The last thing that’s on their mind is a volcanic mountain that kills your gas mileage every time you drive up hill.
@@menumlor9365I never been in Hawaii and even more, US.
Only uneducated Americans can think that Hawaii is plain.
I just let opening my bills spike my heart rate. Never fails.
True. I also always get mad at my boss. He gives me a so called ¨monthly¨ payment, but it only last for 2 weeks.
Do it 4 times for 4 minutes.
Dang! Jealous
I think this video should also include that people should get their heart health checked before they jump into VO2 Max high intensity exercises.
Sure, but if you live most places in the world, this wont be offered to you even if you ask for it. Only time NHS will give you heart checks is if you have symptoms of something related, or you're going on meds that will likely affect your heart. They don't care otherwise.
if over 50, sure
realistically tho, an avreage person that has not done much workout should go straight into this high intensity training. You need to build up to it or you might become injured
@@shintyty How do you know where your heart health and VO2 levels stand if you don't get tested?
@@cassokonResting heart rate is a big indicator.
I think this type of training is under appreciated. After doing 1km sprints (with hills) and 15 minute treadmill runs at ~85% intensity each twice a week, I was able to get my 5k time down from 23.38to 19.12 in just a year.
That's awesome. A sub 20min 5km is on my bucket list, but I am also into strength training so my goals are a bit conflicted. Was 23:38 how fast you were when you started or were you running before that? If not, then that is a super fast baseline fitness level!
It will take a lot of work to return to my former state, but I could run a sub-6 minute mile when I was 16. 25 now, and yeah most of my stamina remains but I'm not at that point of fitness anymore.
@@ChimericWhite Shouldn't take a lot of work to return to get to a sub 6 minute mile, especially if you've been able to do it before. I managed to get a sub 6 mile in less than 10 months going from not exercising at all.
1km is not a sprint. At all
That still sucks.
Had my VO2 Max tested a few years ago and had a number of 55, which is excellent for someone my age. I do competitive stairclimbing (Yes, there really is such a thing - look up towerrunning or competitive stairclimbing.). We who do this call it the hardest sport you've never heard of! If you want to increase your VO2 max and engage in a low impact activity, this might be for you!
Congratulations, you are absolutely insane. Damn.
I did it in LA at the us bank tower
Age?
Pretty average number .... Not impressed at all
@@speed999-uj5kr Depends on his age, which he did not mention.
Over 50 years old with higher than 50 V02max is quiet good.
In case you wonder why many pros don't do explicit VO2 max workouts: While VO2 max is very important for every endurance athlete, it's also one of the things that is maximized relatively quickly (several years). Much quicker than e.g. aerobic fitness, efficiency or lactate clearance.
On the other hand, many still do training sessions above anaerobic threshold so they're getting close to VO2 max range anyway.
💯 right. Too much work targeting VO2 max results in overtraining and staleness as well
Doing HIIT saved my life. It takes a couple of weeks to get used to but once you adapt your health will improve
thanks for sharing your experience! 🙌
its amazing seeing all of the little things ive researched over the years get featured in these videos and steadily we're coming to a general consensus of best human health practices. HIIT has been around for awhile (and science literature detailing benefits of sprint interval, etc, versus traditional workouts) showing how effective is for the time spent and the processes it starts / contributes to in the body for overall wellbeing
Oh wow, same. Never expected to read this from an anime profile pic though, good taste.
Intervals are essential and you'll see increased performance in just a few weeks. For those of you that find it hard to push yourself to the necessary levels ii recommend doing uphill intervals.
recently just started sprinting again and first day was awful, i felt like my heart was close to exploding but the second run felt much easier. The adaptations came quick
Really? Because it seems to be the opposite for me
Thank you! I love your fitness related videos! A bit more on jumping and spine health and varicose veins would be awesome too.
Thanks!) That is the first video I've watched on this YT channel. I am blown away by the content quality. And I was really surprised by the Brilliant add. I use it myself!)
I do kickboxing for an hour twice a week and basically it's 45 minutes (excluding the warm up) of 3 minute rounds followed by 3 minutes of rest (where you hold pads for your partner). By halfway everyone's gassed and then it's another half hour of pure willpower. It feels great though once you've finished the session!
I was doing Thai boxing 3 times a week when I tried out for the fire service. Even though I considered myself to be super fit (after 4 years of MT) I didn’t do as well in the fitness test as I expected. It was explained to me that Muay Thai/ kick-boxing on it’s own is anaerobic because of the rest periods and that I should have been doing some sort of uninterrupted cardio on the off days in order to build aerobic fitness. You live and learn
@@Tuffpaddy03As far as I understood the guy from the video, rounds less than 3 minutes long are mostly anaerobic, but 3-5-minute intervals are already largely aerobic
@@dimaphone2984Yes, but running/cycling it is 3 minutes of a constant pace. Muay Thai, kickboxing etc. There is variance in the 3 minutes itself. Like kicking is more intense then moving, some moves and combos use more energy then others etc. It is basically 3 minutes of micro sprints and micro rests - so a lot more anaerobic compared to a constant pace 3 minute run
@@dylanb2086 Thanks, it makes sense that the variance is probably important too. Frankly, I'm a bit confused about all these 'aerobic-anaerobic' considerations. For example, Phil Maffetone argues that one's aerobic capacity is developed at a heart rate of 180 minus age plus some adjustments, which for me yields a rate at which I cannot even jog, only walk briskly. So this is almost the exact opposite of VO2max training, which is an all-out 3-5 minute activity. I am currently doing a bit of both, just in case one of these approaches is valid:) And in case they are both wrong, I'm also sometimes running at an intermediate pace, about half way between my 'maximum aerobic heart rate' (as per Maffetone) of 138 and max heart rate of 191. But it's strange that this has not yet been settled conclusively (or maybe I'm missing something).
I am already in excellent health, having gone thru a long and challenging lifestyle transformation several years ago. However, I tend to focus my exercise on mostly body weight strength training (push-ups, planks, dips, squats, curls, etc) and low-moderate impact cardio (power walking, light jogging), mainly because I have severe spinal stenosis that limits the level of intensity that I can achieve without injury. So I decided to purchase a Sole elliptical machine to incorporate high intensity training a couple times per week. It's been great so far and is an excellent option for people like me who simply cannot run, cycle or anything else that aggressively impacts joints. I am finding it a bit awkward to learn to use comfortable, but that's just a matter of getting the foot rests adjusted correctly which takes some trial and error. I really like it overall.
Really helpful video, that graph of Low vs. Average vs. Elite groups really drives everything home with how powerful this training is for longevity.
Happy I found this channel.
Biology has been my least favorite subject to learn about in school. However, my favorite teachers have been my biology teachers, and I loved and learned in their class. I get the same joy watching these videos.
I am getting better understanding of our unique body and various mysteries of our Human Bodies with these special videos curated by you and Justin 🎉
I really need to take Exercises very seriously
Intimacy is the best cardio😂
Do it, don't say it!
👍🏻
@@theanatomylab Am just 28 and am already getting signs of a TIA stroke. I need to do better
@@Erickguitar16to your point,I have lost 30 pounds and got my max heart rate up much better and that has def helped that part of my,marriage I used to suffer from PE so exercise def helps.
Great video! I've just started running, and found out I apparently have pretty poor VO2 max, so I'm glad to have found this video so that I can improve that properly
Perfectly timed video. I was just looking this up the other day, trying to figure out how to make my body more efficient and increase my VO2 Max.
You are an excellent teacher! Well done!
I think it's the best video I've ever seen on TH-cam, thanks for this super information
Amazingly, This is the best fitness channel on YT
Would be so interested to see studies like this on folks who specifically work on lung capacity, like opera singers and professional wind/brass musicians.
I noticed a strong correlation between my swimming endurance and playing clarinet & singing.
My lung capacity and breath control from swimming helped my music, and vice versa.
Yeah, I agree. I think it would be cool to see studies about wind players (woodwind and brass) in high intensity marching bands specifically. The combination of playing a wind instrument while simultaneously moving distances across a football field at a high tempo would be particularly interesting, at least for me.
Many marching bands do most of their actual (wind) playing while stationary, moving slowly, or doing choreography in a small area of the field. Fewer marching bands have their wind players traveling distances quickly across the field while playing aerobically (and/or musically) demanding musical passages, especially for longer portions of their entire field show performance. I'd love to see cardiovascular/VO2 Max research studies done on the more elite marching band wind instrument performers.
I vaguely remember a video about a snare drum player in a marching band drumline who had a heart condition of some kind, and they measured his heart rate and respiratory activity with VO2 Max equipment while he was drumming and marching on the field. He had cardiovascular performance levels on the level of elite athletes. I don't know how this could be studied as easily for wind players because of the instruments 🎷🎺 getting in the way, but it would be fascinating to learn about.
The "easiest" way to accumulate time @VO2Max (if you map your VO2Max to a HR-range) is a crosstrainer. I do running and cycling and had to use a cross trainer because I could neither run nor cycle for a certain while due to a back injury. I can do 10x4 min above 95% of my MaxHR on a crosstrainer. I can do about 25 minutes with running and 15 with cycling, whereas, if I map VO2Max to power I can get to ~20 minutes cycling if I do it Tabatha style (3x10x40/20). I think this is because I utilize the most muscles on a crosstrainer, so I can generate a higher oxygen demand without the muscles already being on their limit with regard to lactacid capacity. When I am cycling, I have to create all that oxygen demand mainly with my quads and my glutes. I also feel that with regard to recovery, I am trashed the next day when doing 6x1000m running, but I am fine after 10x4 minutes on the crosstrainer. And also while exercising, crosstrainer is the "least painful" way to get close to your MaxHR.
Crazy part is I was looking for a video like this yesterday how to make your heart more efficient and stronger
I´m going to start doing this. I like the simplicity and I´d say a running session once a week and increased longevity is pretty good bang for buck.
This explanation gives me the urge to do exercise more consistantly :)
My cousin started hits from zero and a few weeks later had a heart attack. Definitely good to ease into this. I’m trying to work up to this myself having not done cardio years
Started hits?!
@@adoboFosho HITS = High Intensity Interval Training
@@nickosmas that's called HIIT 😂
@@nickosmas and he started hiit from not working out before hand?!
@@adoboFosho you’re right. I forgot one “I” in my abbreviation lol
vo2 max can be improved only about 5-15% utilizing high intensity exercise. A 50% increase in vo2 max was observed after 3 years of specific moderate intensity high volume exercise with 1.2 mmol/L lactate levels. This matches up with endurance athletes having the best vo2 max since they spend 80-90% of their training in lower intensities, just at high volumes. Renowned sports physiologist Andy Galpin says to only do a max effort 4-5 minute sprint once a week with the rest of the training time being more moderate pace. As with muscle training, volume seems to be the key here, while there are some ways to drastically reduce that time for some benefit, you aren't reaping the value of high volume training. High intensity training is also present in the muscle world, with Mike Mentzer being one of the most popular figures that preached it, and again you can get good gains with these training styles, but the more volume you put in, the more you gain, with obvious caveats like overtaining and overreaching.
I’ve learned so much from you guys and i keep on learning new things. Thank you would be an understatement.
love that you did this video on VO2 max, to healthier lives for all that commit!
Thank you for this upload and may your viewcounter prosper
Haha thank you!
Very well and simply explained. One thing missing would be explaining the typical limiting factor for performance, i.e. Heart, lungs or muscles?
The heart (oxygen delivery) and the muscles (oxygen extraction) are the limiting factors....both are trained differently. In healthy people, the lung is not a limiting factor.
I’ve always loved medicine and anatomy. I wished I had had the clarity of mind when I was you her to go into the medical field. Your videos are absolutely fascinating ✨✨✨
I haven't done it in a year, but I do tree climbing. No ascenders, such as foot or hand ascenders, just a climbing rope, harness and a friction hitch. Body thrust up 12 meters, rappel, repeat until physically can't do it anymore. Takes about 8~10 times.
Great video, your content is always amazing and very informative! I did however miss an example / details on how to setup the workout. I have an Rogue Echo bike and a Max Trainer, I would love to be able to use either for this. Any help with this would be greatly appreciated. Thank you!!
Learned 3 things in the 1st Minute 💯👍🏾
Glad to hear it!
Love learning, I am on my rower now watching...what should we be doing later in life ie 50 60 70 80s 90s??? I will be hiking Hills today thinking of my heart, vo2 Max. Thanks
Thank you so much for this video!
Educational, Inspiring, and absolutely of practical value!
Love the show and Merry Christmas
Thank you for this amazing video. I want to incorporate HIIT training into my training routine but I don't get the details of how to do it. You mentioned intervals of 3 to 5 minutes but how this is done exactly? An example would really help
1. Warm-Up: Start with a 5-minute warm-up to prepare your body for the intense exercise. This could be light jogging, cycling, or skipping rope.
2. High-Intensity Interval: Perform your chosen exercise (like sprinting, burpees, or cycling) at maximum effort for 3 to 5 minutes. Use your phone to time you maybe
3. Rest Interval: Follow this with a rest interval of equal length (3 to 5 minutes). You can walk or do light jogging during this time.
4. Repeat: Repeat the high-intensity and rest intervals for about 20 to 30 minutes.
5. Cool Down: End your workout with a 5-minute cool-down period. This could be slow jogging or stretching exercises.
As a former competitive rower, if you ask me to go all out, you ain't getting 4min from me. Maybe 90 seconds. And there's no way I'm doing 4min at my max and thinking "that wasn't that bad" even with just one set. Untrained, I'm puking on the floor. Trained, I can hold my lunch but... I think there's a meaningful difference here between 100% and 90%-95%. Even a trained Olympic champion is holding a lower split for 500m than he is 2000m.
I think we could have been better with the distinction of "all out period" vs the max pace you could sustain for 4 min for 4 intervals. My max pace for one 4 min interval would be faster than my max pace during four 4 min intervals, and because of that the first few minutes of the first interval aren't' nearly as hard as the last minute of the last interval.
@@theanatomylab I guys do great work, BTW.
I agree. I'm a high level swimming coach and we usually do our sets at 40-80 seconds in rounds of about 12 when doing max vo2. If we were to go 4x4mins the pace and heart rate would end up around the anaerobic threshold, maybe a bit higher if you're pushing. But that's not nearly as high a heart rate we would need to get to max vo2. Maybe swimming and rowing produces more lactate to slow us down a bit compared to running. I'm not sure you can compare it. I've had elite level swimmers that could produce over 20 mMol of lactate on a 25 second race. So no we can't max out for 4mins straight, it would end up way lower than our max.
Totally agree!! 4 minutes of going all out is not in the cards for me, and I have been practicing increasing my endurance and VO2 max for years.
Thanks for the video man it confirms for me what i knew all along😊 I also used to want to be a doctor🧑⚕️ cause i pretty darn good at diagnosing symptoms uncannily discovering root issues to better treat someone🙏
Thank you for ur videos, watching from Los Angeles California
I been sick for the past 2 weeks. Once my body gets over this flu I will start my running routine back up.
It all comes down to discipline and self respect.
This channel gave me what exactly I needed...
In depth knowledge of how the body works and the effects of exercise...
I found this channel 3 months back saw continuously about 7-8 videos... got in depth idea of what to do and how to do...
Now after 3 months I have reduced about 18 pounds, tripled the running capacity in one go, my internal abdominal fats hace reduced a lot and so I don't feel bloated or full all the time and the blood pressure came down 10 points without any medicine... I think if I continue it, it will become normal.
I loved only physics and astronomy... now I also developed an interest in anatomy 😂😂😂😂
Thanks.
I personally find your story very inspiring. Thank you. 😁
I just wish they could do it without constantly whipping out the chopped up dead people.
@@emmanuelhurd866 😊
@@TheIntJuggler Haha... When I was 19 my friends showed me post mortem video and Tabilan slicing video... my stomach churned for hours and felt normal after a day or 2...
After many years and few more videos randomly, now I don't feel that repelled. U get used to things that's why surgeons are able to do what they do.
Thanks to you for sharing your awesome story 🙏
I (53m) had a VO2 max test today. I scored 45.9 which puts me in the 88th percentile for my age. I ran marathons and did high mileage in my 30s but for the last 12 years I have only been running c300km per year I.e. one 5k per week on average at 5min 6min/km pace. Always steady state cardio. In short don't underestimate solid regular steady state cardio. I've never done HIIT, I may do, but you can get very very fit without it. My $0.02
Thanks for the video. Well organized, has good pacing, and is easy to follow. Could you please share the reference for the study you are referring to? I did not watch the video in which you referenced the paper before.
Your heart is a muscle, train it to failure
Lol😂
Lmao😂😂😂😂
How about you try it out and come tell us about it, after all we all here to learn.
💀
We are training it to failure in hiit though..😅
What key important things should women 45plus especially menopausal women consider when doing this training since this will increase cortisol levels? Much thanks and for invaluable content!💪🏽💪🏽🏋🏽♂️😁
Great video. Thank you!
Love the content. Keep it up. 👍🏽
Thanks for watching Brian!
An interesting thing about VO2 max is that the athletes with the highest VO2 max appears to be cross country skiers and this is likely partially due to their sport and training being done at high altitudes and it may also be due to them using all four limbs to move whereas runners will basically just be using their legs and so if you want the best VO2 max increases possible then it is likely beneficial to do a form of exercise that users all 4 limbs
Long distance swimmers too?
Highest recorded was a cross country skier....95ml/kg/min
Uh? Running is quite intensive. You may not be using your arms much (you still do) but you are literally doing mini jumps at every step, absorbing impacts and propelling yourself up and forward every time. Plus, you can't do cross country skiing anywhere but you can run anywhere.
Badminton 🏸 gives u the edge of upper body too 💯
Cross-country ski tracks often have a lot of hills and you have to use whole the body for climbing so it is really easy to reach high heart rates. Kind of natural vo2max training
Remember: the worst exercise is the one that never happens! Just go out there and do something!
Thank you for this advise🥺
great video as always , how do i work out my vo2 max and what percentage should i train at . thanks
There are a number of ways to determine your max HR, the results can vary quite a bit. I agree with the other commenters who say start slow and increase intensity at a reasonable rate. Most exercise should be done at well below max HR to build aerobic base. There are no quick fixes.
I'm seventy, soon to be seventy-one. Most of my life entailed physical labour of some kind - the last 25 I was a carpenter. To stay active I walk, lift weights, and ride an elliptical that came preprogrammed with fitness goals - I must say, it gave me a much more realistic idea of just how fit I am. Of all that I do to stay active, it is still the least liked - simply because it is the most aerobically challenging thing I do. Though the knees are going, so pushing weight may become the number one frustration in the near future - can't tell. I just know that I have to stay active, if I don't muscles slack and old injuries come back .
NHS records show that the most life changing event you are prone to after 70 is a fall or trip. From now on you want to be aware of the ground you are walking on. 🤾
Very true. I am careful as I can be while still being active. @@Known-unknowns
Came here after finishing Peter Attia's book - Outlive
This is the best explanation. Thanks
Amazing video!
I train VO2 max by playing Beat Saber VR as-intended on expert or expert plus. Meaning, full arm swing movements and actually using my legs to squat, lean, and avoid obstacles. I'm sucking wind and sweating bullets by the time I finish something like Spooky Beat on expert.
I'm wind
I have to start exercising. I always watch these videos and feel good about learning useful stuff but when it comes to actual application I'm not even a beginner.
I usually tell patients to start with something small and build from there. You can do it!
The hardest part is starting, once you get over that hump you will feel much more motivated to keep going. Start with something you think will be too easy and build from there. Doing something easy is still infinitly more than zero.
Be careful, you can get addicted to exercising :) I went for a jog yesterday because I was feeling shitty. It's amazing how good I felt after that.
The body says thank you when you use it. Just start slow and don't over do it.
@@samik83 I'd rather be addicted to exercising :) than be addicted to my phone 😭
Great video! Easy to follow and full of useful info.
Lately, i have been asked about loosing fat through breathing, Please create a video on that 😉
I did a lot of cardio as a kid but then stopped doing it for over 5 years. I tried full intensity cardio again which was extremely difficult the first time but I’m surprised how quickly my heart adapted. By the next week I was able to do high intensity cardio much easier
I gave up jogging ~age 50. Very bad on the knees. Now I dance hard usually 5 days/week unless rollerblading. You gotta like it! I go in Dec 4 for my 23rd annual heart transplant, with a 35 yo heart kicking my 76 yo carcass quite well.
Amazing! I'm just checking though, you don't mean that you've had 23 heart transplants have you?
Or you have had a heart transplant and it's your 23rd annual checkup post op?
@@charliekp6534wondering the same thing now 😂
@@charliekp6534 Just ONE compatible one. Sorry for not being clearer!
Wow. I loved to dance as a young woman. I don't dance anymore. What a tragedy!!
i have a friend who’s coach increased some of their athletes (top NHL players, pro soccer players) by 33% in 2 months by having them do 1-3 reps of weight lifting (85-95% of 1RM) and then immediately doing the same lift but with a lower weight and repping 15 reps (might’ve been repping til failure, can’t remember exactly) with 0 seconds between the heavy and lighter lift. My friend did this and said your heart is just GOING. An interesting way to increase the VO2 max while doing strength training at the same time
I just tried it works decently well but a 33% increase well seems a stretch. Heart rate is definitely going but maybe your friend said 3.3% lol.
It would be interesting to see studies about this. I guess it will work better with compound exercises as squats and deadlifts. Drop sets and Myo reps may work as well.
i was living a sedentary life for like 6 months, and now recently i couldnt sleep cause of my heart beat was arytmic and pumping so hard i was hearing it very badly and even feel jumping out of my chest, and then just did some basic weight lifting just like in gym after that i slept like a baby, man exercise is really important, tested it on my body
I appreciate the improvements I get on my marathon and half marathon times even as I approach 60. However, I also have epilepsy and intense interval work has the unwanted trait of inducing seizures. Everyone should certainly do them but not before getting checked out by a medical professional. Even then, proceed with caution.
Can you make vedio on blood pressure and how to keep normal blood pressure level
Yes, that is on our list!
Great Info 👍 As far as longevity, would your joints and kidneys receive a lot of stress with time intensive VO2 training? What about Treading Water for similar training Results, less heat and joint damage... Any Thoughts? ✌️
Swimming is great exercise for VO2 max!
I’ve always said that cardio is the best way to get healthy and live longer. Just biked up my local mountain today. Gonna do it entirely out the saddle soon
Can you do a video on zone 2 training with training recommendations and benefits?
I'm 41 and start crossfit 5 year ago, the best improvement i fell is vo2 max and it fell amazing on a variety of every day activities.
Dude,
everything you have said logically and technically was great.
It would be great if you could make a short video on the limits. One must push while doing cardio, irrespective of having a Health band and or not.
Because over 22 athletes and extremely fit fitness, models and actors have died of heart attack while doing cardio in 2023 itself.
Appreciating your initiative.
Thank-you
awesome content - thank you so much :)
great, like always!
Really nice algorithm for adds. I have a McDonald's adds under the movie. 😂
Bahahahahaha, seems about right for a fitness/health video😂
Sucky thing for me, a 41 year old male, is I suffer from Benign Fasciculation Syndrome which may or may not be the same thing as Dystonia, because Dystonia is the diagnosis I have to have for Botox to be medically approved. Either way it causes me to twitch a LOT more than I understand the average person does. I read somewhere that like 70% of the population suffers from twitching at least once in their life. For them I'm assuming too much caffeine, or not enough sleep and then guessing that manifests as the eyelid thing. For me it's if I were to start working my arms for example, I would inevitably do something that would have my arms twitching like I'm having a localized seizure and would last for months. That being said, can a person be out of shape muscle-wise, but still be able to jog/run to get into better VO2 shape? Cause after listening to this I'm guessing 150 minutes a week of walking at a good clip isn't going to cut it.
From what I understand, while you don't need to have strong muscles to increase your V02 max, your may find that your muscles will get quite sore if you were to jump into doing such training, if you've never pushed your muscles hard before.
I think that it would really be about what the weakest link in the system is. If you already have decent cardio, but terrible muscles, it might be hard to use up enough 02, before your muscles gave out.
No mater what the case, you should always start new workouts at lower intensities, and build up over time, to let your body adapt and find your limits.
Better to do an easy workout often, than a hard workout once.
Maybe do a walk on an incline? Stairmaster? Plenty of things to do without using your upper extremities!
Yes. You should sprint. Start slow (few days not fully all out) and work your way to all out. Once you're ready for all outs. You run as fast as can until you poop out. Rest a minute or so, do it again and again and again. 15-20 minutes overall is perfect. Over 30 minutes for most could lead to overtraining.
Gonna start doing this once a week
Love These videos
Please do a video on isometric exercises. Everyday I do a 6 minute plank, and two 8 minutes wall sit. Are these helpful exercises?
Should do a 7 minute plank and three 9minutes wall sits for it to be helpful
Ok, I'll take on that challenge.
Isometrics do nothing. Watch a real channel for info on stuff like that such as RP Science.
Isometrics are good for tendon health, holding planks will also help to train/help stabilise your lumbar spine and pelvis during activity
Great suggestion! 📝
For anyone looking to take exercise seriously, see yourself using resistance training to adapt and maneuver items under gravity and cardiovascular exercises to adapt the metabolism under internal stresses
I do long intervals to VO2 max x2 per week EVERY WEEK as part of marathon training which in addition to x3 steady runs. My resting HR is 37/38 bpm.. chest straps.
Thank you !
One question, you said that doing this high intensity workout once a week is ideal and that less is not sufficient, but didnt explain why one shouldnt do this high intensity workout more than once per week, why? Thanks for the video, was a great watch!
Because it's honestly very stressful to your body, especially your heart. If you do more than once or twice for especially for a non-athlete you run the risk of not letting your heart muscle recover or pushing blood pressure too much prior to vascular adaptation.
I've literally had heart muscle soreness after just one session of interval training. So be careful!
You are stressing your body a lot, you need to recover. Do it too often and you will never have a good fitness to start with and guess what happens then? You get injured!
How about stairmaster or max incline treadmill low speed? Running and bicycling fast hurts my back and for some reason stairmaster doesn't. Is stairmaster equivalent to your running or bicycling as you mentioned is the prefered method?
This could absolutely be set this up on something like that. Just would have to play with the settings a little bit during the first few sessions. I'm personally getting to a speed on the treadmill that is a little too fast, so for any increases in the future I will be increasing the incline.
Great information👍
These are such high quality videos. Hollywood documentary production material.
lesson understood; push heart to failure
Can this routine can be done more often than once a week?
Thank you for the video!
For short periods (say, 3-6 weeks) yes, but not indefinitely. Mix in lighter cardio on your other days instead. Stress + rest = adaption, but continuously having too much stress and too little rest will ultimately result in overtraining.
@@weemackeethanks for the response! So doing it twice a week + 3 moderate workouts (body weight) should give me two full rest days and during the body weight workouts I’m not using the same muscles as I’m in the high intensity workout (stairs climbing) so they will get more rest even during those days. Am I wrong?😅
I like using the elliptical trainer for my interval training.
Love this!!!
Thanks for including a heart rate chart at 7:00. My question is what to do with my extremely high HR? As I see you're not even hitting 175, while I can't really do anything below 175. If I push I can reach 193 without a problem and somehow I consider this a problem. What shall I do?
You might just have a higher max heart rate than him. Everyone's max heart rates are different due to factors like age, sex and life style. The typical recommendation of 220 subtracted by your age is not accurate either. The best way to find your max heart is to do 3 max effort hill sprints with walking down as rest. The peak HR during your final sprint will be your true maximum heart rate.
With your real number you can find your cardiac zones 1-5 to train in where you want to spend 80% of your training (non-speedwork) in Zone 2, or 60-70% of your Max HR. By spending time in this specific Zone 2 you will eventually be able to push harder at lower heart rates.
@@GrassFedKao Thanks for the explanation!
My concern is the 2nd paragraph. In early October I started running again (after, say, 5-6 years), and I could pump my heart to 199. I'm incapable to work out at 60-70% of that (120-140), a walk is between 100-120. Now, I can do a light run (which I was not able in October, of course due to out of breath) with ~6 min/km with 165 BPM. And this always was the case.
Maybe my max HR is even way higher than 200? Seems quite unbelievable.
Another interesting fact: according to my watch my resting HR is around 57-59, but if I'm really relaxed it can be below 50.
@@Sekir80 You've already made great progress! From the sound of it I'd say your max HR is probably somewhere between 200-210 if you did a true field test. Low HR training seems embarrassingly slow to a lot of people but it's actually a tried and true concept of maximizing aerobic gains with minimal fatigue. Zone 2 is the range where your body builds mitochondria and capillary density, and makes up the bulk of marathon training. Personally I've had a similar story as you, going from basically a jog/shuffle at ~7:40min/km to stay in 135-150BPM to now around 6:30 to stay in that range (Max HR ~ 195). "Running slow to run fast" is another way to put it. It will be embarrassing but in the long term will pay off. I recommend doing more research on Zone 2 benefits if you're still not fully bought in
@@GrassFedKaoThanks for your points!
What I did not mention yet is the fact I know how running with 5min/km feels and I love it. The form is way more efficient in my case that's why I hate running with 6min/km. It feels akward, unnatural and it hurts my joints. Hence I aim to near 5min/km and not wanting to go slow. You might label me as impatient and you'd be right.
How long was your journey from 7:40 to 6:30 was?
All in all I agree with Zone 2 benefits, I just can't do it. I'd rather overtrain and over rest, then training with a pace I'm incapable of.
@@Sekir80 You make a good point about naturally running faster feeling better than slow jogs. I felt the same way, but over the 4 months of my marathon training, I experienced how adaptable the body is at becoming more efficient at any given pace or range. My running economy in Zone 2 went from constant torture to almost effortless now. Different intensities have their place, as I do my VO2, threshold runs as 20% of my weekly mileage (4.5-5min/km) and keeping easy Zone 2 runs as 80% of my mileage (6-6.5min/km).
But all this is still the nitty gritty in the big picture. Run how you enjoy as long as it keeps you consistent, and you're going to make progress regardless. As long as you understand the principles, I'm sure you'll come around eventually!
Vo2 max training has made my sports conditioning skyrocket. Phil Daru Vo2 workout on the assault bike is amazing. 2 mins at 300 2 mins off for 8 sets
Wow I needed this video so bad
Thanks!
For a whole year I did exactly this. No other reason than it was something to keep my mind of heartbreak. I ended up running 5ks and surprising myself in areas of my life. A whole year of at least 60mins 1 to 5miles everyday. I lost 30lbs. I was skinny to begin with so it's a bit challenging, put on a bunch of muscle tho. All in all. I really don't care about the achievements..because of where it was rooted. But now I do it because I want too.
3rd comment but idc because I'm here to watch my favourite TH-cam channel video:/
Thank you!!!
This is helpful info for sure.
I’ve just come off two high risk pregnancies where I could barely even walk… and my Apple Watch is telling me the V02 is abysmal… but not much info seems out there. My dr always just say, “Lose weight,” without much more direction.
💪🏼😎👍🏼