plz tell me will 15 to 20 minutes of indoor cycling will be enough if its performed at 60 % to 70% that is my heart rate maximum being 183 and during exerse for 20 m if its around 140 to 150 plz reply dear
Ive been working out for over 50 years. I will be 62 this summer and I continue to improve my level of fitness. Weights, endurance zone 2 & a bit of HIIT. I am a Pilates & Yoga teacher and studio owner and I encourage all my students to cross train especially strength and walking. Find movement that you enjoy. Eat real food. Count macros & micros to become knowledgeable and relate it to how you feel to create overall awareness. Restorative yoga and breath-work are great intros to be mindful and prepare for meditation. Keep it up!!! It will make a huge difference in the aging process ❤
I run three miles before breakfast four to five days a week and lift weights five to six days a week after work. I started doing this after quitting smoking in 2017 and I have ran two marathons, including one under 4hrs. I feel so good!
I love this! The "hybrid" athlete is the new frontier, the superior athlete in every measure of health and functionality. I wish I understood this in early days, having adopted this way of training only 10 years ago and now I'm creeping up on 60 years old and can only imagine what was possible in my 20's and 30's.
That what I've tried to tell my older kids that are now teens & early 20s. We've always homeschooled & they've had access to BJJ/Muay Thai gym that also has Olympic weights, kettlebells, power cages etc so tons of options & they can train at any point during the day. If I only woukd have known what I know now in the late 80s & early 90s I can only imagine how it would have changed my life.
Heres the thing. I remember Andy Galpin saying that for strength/hypertrophy training you need to do 10-20 sets per muscle group per week (and he said probably closer to 20). If you put that into 3 days a week (inorder to incorporate endurance and short high intensity cardio into the week as well) you're going to have some pretty long workouts to say the least, especially if you add in those breathing technique cooldowns. For someone with a reasonable but limited amount of time, it doesn't really add up. It almost makes more sense to focus on one facet at a time. Say build your strength to a certain point, then shift your focus while still maintaining it, since it only takes 1/7 the amount to maintain than it does to grow.
If you list to him closely on muscle hypertrophy, you'll understand that there is no reason you can't turn that into cardio. Also, your last sentence is really the point: He is talking here about maintaining, and that program was about building.
Compound exercises hit more than one muscle group, so you can optimise. Do you need to hit every muscle group in your body in a week? Perhaps focus for one year on several priority muscle groups, then focus on some others in the following year etc
By the way he says 20-25 sets now. But I do understand the importance of cardio especially thanks to Andy Galpin. I do appreciate the work he does. No excuses here. We're all just trying to find the most effective way to progress.
@@anotherjewishsharpnicholas9425 No you cannot train for hypertrophy and have it improve cardio. It just doesn’t work like that ! The regimes are totally different. You need to train them individually and specifically
He actually has a pretty good year-round training program for 3 days a week. It’s divided by quarters focusing on one aspect of fitness for 1Q at a time while you maintain the other aspects in check with close to minimum training. I think it’s the last episode of the Huberman series
Thank you for this information ! I am 60, pushing my body hard on lifting, endurance/HIIT fairly equally, 6day/wk. It becomes a little like an addiction to see yourself improving at every level but, just slower than a teenager
Can Dr Andy put out a reading list per chance of good books to learn all about training, injury and all things Galpin? Also love that youtube vids are beginning to come out again on this channel. Seems like there was a 5 year drought and the curse is lifted.
Andy mate i appreciate your work, I am trying to get myself on a meal and training plan i can adhere to, and your knowledge is just as nutritious as the foods imma be eating. In a world of endless content with the blind leading the blind, your approaching in delivering information is top notch. Cheers from Sydney, Aus
Probably the best knowledge online worldwide for athletics, health, and backed by science, reality, and real life elite athletes, including the average healthy person.
At 8:45 what “minimal doses” is he referencing? “30 seconds on 30 seconds off… repeat that Four times“ is he saying that you could get to elite running endurance fitness and then for the rest of your life do Reents or jogging or something for 30 seconds on and 30 seconds off just four times once a week and you would keep your elite running endurance? I just want to make sure I understand the very last bit at the end which seems crucial.
I disagee that vigorous walking isnt a replace for running. Plenty of studies say it is. It's all about the zone. If you can get to your zone then you can do whatever you want.
I do two full body sessions of TSC(timed static contractions 90s). You really cant be more effective than that. Everythings taken care of exercise wise.
Sorry this is absolutely not the most effective training. Zero cardio load, muscles not working through a range of motion no flexibility or core elements
3 times a week of lifting and 2 times of cardio is perfect for an average Joe. I have seen really good good results with three times or even two a week. With my clients. Ana nutrition is 💯
That’s impressive. Would love to understand how you define fitness; to be improving your “fitness” at 62 after 50 years of training is astounding. Given the natural loss of testosterone, muscle mass, flexibility etc you must be doing something spectacular. I am one year older with 49 years training in the bank. There is no way I am fitter than my 25-50 year old self. It’s just a case of limiting losses now and training smarter as recovery is harder.
I found a HIT routine was sub optimal bc by the time my CNS recovered my some of my muscles started atrophying. Also found that doing high intensity running three times a week for 15 mins each was sub optimal i saw growth in the first month but couldn’t sustain the gains and stopped improving. I am going to try one high intense run / sprint day and base the other 5 runs off 85-90% of the pace of my high intesity day(all 15 mins). Kinda similar with lifting im going to do three full body workouts per week on mon, wendsday, fri. And i will do 1 set of 6 reps for each exercise keeping the weight at 4 reps in reserve (RIR) every friday i will try adding 1lbs to the excercise and see if it still feels like 4 RIR (i bought some .5 lb plates for barbells and some 1.25lb plates for dumbbells) im so done with the high intensity cults lies!
Thanks Andy. I've been looking for a guy like him on internet for years. Many answers to many good questions, I really feel like I've read a few books after his videos.
So why is it that we value a strength athletes physique so much more? We want to have broad shoulders and big arms, a sprinters physique is way more attractive etc... marathon runners look like starving children for the most part Not disagreeing with you, just asking questions
When you are saying after tapering you saw an increase in fast twitch muscle size do you actually mean a shift from slower to fast muscle type conversion? Because to my knowledge doing less should not cuase the growth of fast twitch fibers just the conversion from a slower to a faster profile.
@SlentzStrength, Andy is a charlatan. Just look at him. He copies what he hears the "gurus" are saying & makes it his own. He doesn't even train that way
Why wouldn't strength training count as Zone 2 training? When I do a strength session I can constantly see that I spend 40-50 mins in Zone 2. The only reason would be that it doesn't meet the definition of advanced cardiovascular rate "with no break", because I take breaks between the sets. But even then the heart rate might be in Zone 2. What are your thoughts, Andy? You still wouldn't count it as "cardio"?
Thanks for pointing out. I did a deep dive. As I understand it now, it has to do with lactate. When you strength train your lactate is going up and the lactate inhibits the fat oxidation which is crucial for stimulating mitochondria function, to increase both quantity and size of mitochondria. So, when looking at heart rate, alone you might be in zone 2, but your lactate levels might be above 2.0 mmol/L and thus you are not in "Mitochondria Stimulating Zone 2. It takes more time to clear lactate from the blood than for heart rate to go down. So you can't really take shortcuts and have to build in dedicated steady state zone 2 sessions to improve both fat oxidation and lactate clearing capacities, which are surrogates for how good your mitochondrial health is. @@immers2410
I can answer that from experience, I'll 60 years old this year, was a "gym rat" for my entire life having done zero cardio or running, and someone told me about a mud run in my late 40's so I gave it a try, I almost died, I had no idea how out of shape I was, but I looked great! I began running, with zero knowledge of running and cardio, so lots of injuries and learning the hard way. I later discovered Spartan Obstacle racing and began doing that, with some success and plenty podium finishes. And today I compete in Hyrox and Spartan DekaFit events that are the ultimate Hybrid sports, the perfect mix of strength and endurance. To you answer, find the things you need to improve on and simply incorporate them slowly into your regiment, age doesn't change the equation other than recovery time and slower gains.
If small amounts of training maintain muscle mass, strength, and cardiovascular endurance, is there any point to training above the minimum amount unless one is progressing? As a simple example, suppose I need 20 sets per week to gain muscle but only 3 sets per week to maintain it. Is it a total waste of time to do more than 3 but fewer than 20 sets per week? The same would apply to endurance, that unless you're running faster or further over time, anything above the minimum is a waste.
Literature says there is an increasing reduction of all-cause mortality with increasing endurance exercise with no observed upper limit. So strive to do much more than the minimum
As someone with 30+ yrs of sporting & competitve sport experience, as well as a background in biological sciences & biochemistry I tend to cringe when my fellow gym goers talk about doing cardio, and when I see what they do it is generally just walking on a treadmill for 30mins after an upper body session and having a chat. I just don't like the short form word. It's so non-specific. Interesting conversation though I'm sure Inigo is having a fit somewhere. 😀
A competitive world sprinter in her 40s was recently Merlene Joyce Ottey of course she had Jamaican genes where else would produce such amasing genes!❤
The word 'cardio' means 'heart' in Greek. Without cardio, you are not considered a fit person, no matter how much strength training you are doing. Ask any 'Cardiologist'. SMH!
Running..wrong 95% of my relatives Iowa farmers 4 grandparents parents 32 aunts uncles... great aunts great uncles 6.....ALL lived from 85 -101 years old. They never ran a DAY in their life. No vaccinations
cardio drains all my energy, i tried so many times to implement in my routine with the same bad results, now I do just weights but in circuits, I know that I will not become a cardio machine, but I am very fit now
I heard sprinting is much better for you than jogging and also builds muscle. I'm going to try incorporating sprinting into my routine. It's more intense but doesn't take as long. I also do backwards HIIT elliptical and rebounding (mini trampoline). 10 minutes of rebounding a day is supposed to be great for lymphatic drainage, bone strength and density, balance, cardio, metabolism, brain function, skin, etc. I go for regular walks with my dog. I want to include calisthenics too. Do a search for more info.
I understand it's more about focusing on the key components and disregard the mechanism speculation or the methods. Usually people only focus on which method is the best. From what I heard of him he focuses more on as long as you do the key concepts, I don't care which method you use Example which type of body split is best? I don't care as long as you are consistent, proper form and progressive overload
🚨 Ready to LEVEL UP! Check out our Free Hypertrophy Fireside Chat: bit.ly/BioMo-Hypertrophy
This link doesn't appear to be working.
plz tell me will 15 to 20 minutes of indoor cycling will be enough if its performed at 60 % to 70% that is my heart rate maximum being 183 and during exerse for 20 m if its around 140 to 150 plz reply dear
@@Nyga999q will QQ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
Ive been working out for over 50 years. I will be 62 this summer and I continue to improve my level of fitness. Weights, endurance zone 2 & a bit of HIIT. I am a Pilates & Yoga teacher and studio owner and I encourage all my students to cross train especially strength and walking. Find movement that you enjoy. Eat real food. Count macros & micros to become knowledgeable and relate it to how you feel to create overall awareness. Restorative yoga and breath-work are great intros to be mindful and prepare for meditation. Keep it up!!! It will make a huge difference in the aging process ❤
😁👍🏼
I run three miles before breakfast four to five days a week and lift weights five to six days a week after work. I started doing this after quitting smoking in 2017 and I have ran two marathons, including one under 4hrs. I feel so good!
You would certainly benefit from more rest days and a more focussed programme.
How much time does is it per week all added up?
It adds up to around 90 minutes of moving per day: walking, sprinting, weights, mobility, core, yoga. I'm doing that right now and it's a LOT.
I love this! The "hybrid" athlete is the new frontier, the superior athlete in every measure of health and functionality. I wish I understood this in early days, having adopted this way of training only 10 years ago and now I'm creeping up on 60 years old and can only imagine what was possible in my 20's and 30's.
That what I've tried to tell my older kids that are now teens & early 20s. We've always homeschooled & they've had access to BJJ/Muay Thai gym that also has Olympic weights, kettlebells, power cages etc so tons of options & they can train at any point during the day. If I only woukd have known what I know now in the late 80s & early 90s I can only imagine how it would have changed my life.
hitting hybrid for last 3yr. loving it
Heres the thing. I remember Andy Galpin saying that for strength/hypertrophy training you need to do 10-20 sets per muscle group per week (and he said probably closer to 20). If you put that into 3 days a week (inorder to incorporate endurance and short high intensity cardio into the week as well) you're going to have some pretty long workouts to say the least, especially if you add in those breathing technique cooldowns. For someone with a reasonable but limited amount of time, it doesn't really add up. It almost makes more sense to focus on one facet at a time. Say build your strength to a certain point, then shift your focus while still maintaining it, since it only takes 1/7 the amount to maintain than it does to grow.
If you list to him closely on muscle hypertrophy, you'll understand that there is no reason you can't turn that into cardio. Also, your last sentence is really the point: He is talking here about maintaining, and that program was about building.
Compound exercises hit more than one muscle group, so you can optimise. Do you need to hit every muscle group in your body in a week? Perhaps focus for one year on several priority muscle groups, then focus on some others in the following year etc
By the way he says 20-25 sets now. But I do understand the importance of cardio especially thanks to Andy Galpin. I do appreciate the work he does. No excuses here. We're all just trying to find the most effective way to progress.
@@anotherjewishsharpnicholas9425
No you cannot train for hypertrophy and have it improve cardio. It just doesn’t work like that ! The regimes are totally different. You need to train them individually and specifically
He actually has a pretty good year-round training program for 3 days a week. It’s divided by quarters focusing on one aspect of fitness for 1Q at a time while you maintain the other aspects in check with close to minimum training. I think it’s the last episode of the Huberman series
Thank you for this information !
I am 60, pushing my body hard on lifting, endurance/HIIT fairly equally, 6day/wk. It becomes a little like an addiction to see yourself improving at every level but, just slower than a teenager
Can Dr Andy put out a reading list per chance of good books to learn all about training, injury and all things Galpin? Also love that youtube vids are beginning to come out again on this channel. Seems like there was a 5 year drought and the curse is lifted.
I am so grateful you're willing to share you knowledge, thank you Dr. Galpin!
Andy mate i appreciate your work, I am trying to get myself on a meal and training plan i can adhere to, and your knowledge is just as nutritious as the foods imma be eating.
In a world of endless content with the blind leading the blind, your approaching in delivering information is top notch. Cheers from Sydney, Aus
Probably the best knowledge online worldwide for athletics, health, and backed by science, reality, and real life elite athletes, including the average healthy person.
Sled pulling but with sprints is a great strength/cardio workout
A “great” strength and cardio workout (combined) doesn’t exist. As Dr. Galpin said, the physiological limiter is what gets trained.
Sounds like a terrible workout that attacks to completely different modalities. I imagine this yields little to no cardio or strength progress.
Functional fitness.
Functional strength.
Functional power.
Functional endurance.
Train hard. Train right. Train smart.
Eat right. Rest right. Get results.
Keep on rockin'! 🤘
At 8:45 what “minimal doses” is he referencing? “30 seconds on 30 seconds off… repeat that Four times“ is he saying that you could get to elite running endurance fitness and then for the rest of your life do Reents or jogging or something for 30 seconds on and 30 seconds off just four times once a week and you would keep your elite running endurance? I just want to make sure I understand the very last bit at the end which seems crucial.
I disagee that vigorous walking isnt a replace for running. Plenty of studies say it is. It's all about the zone. If you can get to your zone then you can do whatever you want.
I do two full body sessions of TSC(timed static contractions 90s). You really cant be more effective than that. Everythings taken care of exercise wise.
So much wisdom in this comment. Here also a big fan of isometrics!
Sorry this is absolutely not the most effective training. Zero cardio load, muscles not working through a range of motion no flexibility or core elements
3 times a week of lifting and 2 times of cardio is perfect for an average Joe. I have seen really good good results with three times or even two a week. With my clients. Ana nutrition is 💯
A little off on the male 100 meter world records. The 35yo WR is 9.87 50yo WR is 10.88. Even the 60yo WR is under 12 seconds. Hyperbole!
That’s impressive. Would love to understand how you define fitness; to be improving your “fitness” at 62 after 50 years of training is astounding. Given the natural loss of testosterone, muscle mass, flexibility etc you must be doing something spectacular. I am one year older with 49 years training in the bank. There is no way I am fitter than my 25-50 year old self. It’s just a case of limiting losses now and training smarter as recovery is harder.
Im 56 i do weight training 3 time's a week and boxing circuit twice a week i have never felt better
I found a HIT routine was sub optimal bc by the time my CNS recovered my some of my muscles started atrophying. Also found that doing high intensity running three times a week for 15 mins each was sub optimal i saw growth in the first month but couldn’t sustain the gains and stopped improving. I am going to try one high intense run / sprint day and base the other 5 runs off 85-90% of the pace of my high intesity day(all 15 mins). Kinda similar with lifting im going to do three full body workouts per week on mon, wendsday, fri. And i will do 1 set of 6 reps for each exercise keeping the weight at 4 reps in reserve (RIR) every friday i will try adding 1lbs to the excercise and see if it still feels like 4 RIR (i bought some .5 lb plates for barbells and some 1.25lb plates for dumbbells) im so done with the high intensity cults lies!
Have you considered spinning ? Zero impact and hugely variable
Really interesting.
Thanks
Bob 🇬🇧
@1:39 oh he said vigorous, ok. I heard something really different the first time.
Good morning Dr Galpin
Could you make the study available regarding the topic of "Taper in Cross Country Runners Study"
Thank you very much
Thanks Andy. I've been looking for a guy like him on internet for years. Many answers to many good questions, I really feel like I've read a few books after his videos.
I do the 80% zone 2 20% High intensity zone 4 and weights 4 days week
The difference between training for strength vs endurance is the duration of rest between sets.
This is why it's hopelessly clear that humans are much better at muscular endurance and cardiovascular endurance.
It’s also clear it takes a whole lot more consistent work to keep a sprinter fast or an Olympic lifter powerful.
@@enduraman1 By implication, way more.
than alternatively what?
@@jtey9 Top end strength, power, and speed.
So why is it that we value a strength athletes physique so much more?
We want to have broad shoulders and big arms, a sprinters physique is way more attractive etc... marathon runners look like starving children for the most part
Not disagreeing with you, just asking questions
The cut of at the end without explaining the MEV for holing performance or increasing it in endurance and strength is really sad.
When you are saying after tapering you saw an increase in fast twitch muscle size do you actually mean a shift from slower to fast muscle type conversion? Because to my knowledge doing less should not cuase the growth of fast twitch fibers just the conversion from a slower to a faster profile.
@SlentzStrength, Andy is a charlatan. Just look at him. He copies what he hears the "gurus" are saying & makes it his own. He doesn't even train that way
Why wouldn't strength training count as Zone 2 training? When I do a strength session I can constantly see that I spend 40-50 mins in Zone 2. The only reason would be that it doesn't meet the definition of advanced cardiovascular rate "with no break", because I take breaks between the sets. But even then the heart rate might be in Zone 2. What are your thoughts, Andy? You still wouldn't count it as "cardio"?
It’s not about heart rate, but maximum fat oxidation. For that you need to stimulate the type 1 muscle fibres not type 2
Thanks for pointing out. I did a deep dive.
As I understand it now, it has to do with lactate. When you strength train your lactate is going up and the lactate inhibits the fat oxidation which is crucial for stimulating mitochondria function, to increase both quantity and size of mitochondria.
So, when looking at heart rate, alone you might be in zone 2, but your lactate levels might be above 2.0 mmol/L and thus you are not in "Mitochondria Stimulating Zone 2. It takes more time to clear lactate from the blood than for heart rate to go down.
So you can't really take shortcuts and have to build in dedicated steady state zone 2 sessions to improve both fat oxidation and lactate clearing capacities, which are surrogates for how good your mitochondrial health is. @@immers2410
Thanks doc!
Andy, How would go you about adding age safely into these equations? Say 50’s - 60’s, 60’s plus
Good question.
I can answer that from experience, I'll 60 years old this year, was a "gym rat" for my entire life having done zero cardio or running, and someone told me about a mud run in my late 40's so I gave it a try, I almost died, I had no idea how out of shape I was, but I looked great! I began running, with zero knowledge of running and cardio, so lots of injuries and learning the hard way. I later discovered Spartan Obstacle racing and began doing that, with some success and plenty podium finishes. And today I compete in Hyrox and Spartan DekaFit events that are the ultimate Hybrid sports, the perfect mix of strength and endurance.
To you answer, find the things you need to improve on and simply incorporate them slowly into your regiment, age doesn't change the equation other than recovery time and slower gains.
Agreed! Thanks for sharing
If small amounts of training maintain muscle mass, strength, and cardiovascular endurance, is there any point to training above the minimum amount unless one is progressing? As a simple example, suppose I need 20 sets per week to gain muscle but only 3 sets per week to maintain it. Is it a total waste of time to do more than 3 but fewer than 20 sets per week? The same would apply to endurance, that unless you're running faster or further over time, anything above the minimum is a waste.
Literature says there is an increasing reduction of all-cause mortality with increasing endurance exercise with no observed upper limit. So strive to do much more than the minimum
very good podcast
Nobody should ever be asking about minimum effective dose if they truly care about their health.
They need to ask about the dose for optimum health.
short intense sprinting with high recovery times, will cover a certain part of strength training. and a certain part of cardio.
No this is not cardio !!! And sprinting is not for everyone especially us oldies
@@MarquitoRHwhat is cardio then?
Summary for an endurance athelete:
-keep training both your aerobic and anaerobic system
-hit.the gym for muscels once .a week
You'll be fine.
As someone with 30+ yrs of sporting & competitve sport experience, as well as a background in biological sciences & biochemistry I tend to cringe when my fellow gym goers talk about doing cardio, and when I see what they do it is generally just walking on a treadmill for 30mins after an upper body session and having a chat. I just don't like the short form word. It's so non-specific. Interesting conversation though I'm sure Inigo is having a fit somewhere. 😀
I’ve done these for years and regretted not working on my mobility and flexibility. Guys add flexibility and mobility work. Just my 2 cents. 😢
Hope you have a good year
Can we get a video on artificial sweeteners!
Specificity. Only for the fierce competitor
A competitive world sprinter in her 40s was recently Merlene Joyce Ottey of course she had Jamaican genes where else would produce such amasing genes!❤
First team all ugly checking in! Lift and run! Who knows the zones, just effing do it.
The world record for 50 year old in 100m is 10.8. it doesnt go to 12 seconds after age 65.
49 years old . Hard labor from 8 til now .. lifting from 12 .till now . Rugby 8 till22 . Blue collar lifestyle . No free rides . No excuse.
Were you born at 8?
Off topic but is it just me or is that table and space between them way to thin haha
train like an athlete is king for anything.
Man has a attitude 😅
The main reason most people hate cardio is because it's an uneasy activity. Lifting is very easy, but you can't cheat running
The word 'cardio' means 'heart' in Greek. Without cardio, you are not considered a fit person, no matter how much strength training you are doing. Ask any 'Cardiologist'. SMH!
Shame on these guys calling themselves trainers. SMH!
😊
The study sounds flawed
Do burpees
0:57
1:42
3:06
3:52
2:15
3:13
Running..wrong 95% of my relatives Iowa farmers 4 grandparents parents 32 aunts uncles... great aunts great uncles 6.....ALL lived from 85 -101 years old. They never ran a DAY in their life. No vaccinations
Running is horrible for the body.
Do body weight cardio and you build muscle and cardio
wut? "running is horrible for the body"?
Mountain bike it’s fun and a killer cardio workout
Yeah, no…
cardio drains all my energy, i tried so many times to implement in my routine with the same bad results, now I do just weights but in circuits, I know that I will not become a cardio machine, but I am very fit now
I heard sprinting is much better for you than jogging and also builds muscle. I'm going to try incorporating sprinting into my routine. It's more intense but doesn't take as long. I also do backwards HIIT elliptical and rebounding (mini trampoline). 10 minutes of rebounding a day is supposed to be great for lymphatic drainage, bone strength and density, balance, cardio, metabolism, brain function, skin, etc. I go for regular walks with my dog. I want to include calisthenics too. Do a search for more info.
I don't like Andy Calpin because he "doesn't care" about anything
I understand it's more about focusing on the key components and disregard the mechanism speculation or the methods. Usually people only focus on which method is the best. From what I heard of him he focuses more on as long as you do the key concepts, I don't care which method you use
Example which type of body split is best? I don't care as long as you are consistent, proper form and progressive overload