I have also heard that long vigorous exercise can actually cause arteries to calcify, and this would be seen for example in some endurance athletes. Is this true and if so, how then do you know what level of exercise is good for the heart and not bad for the arteries? 5 days per weeks sounds like not a small amount for other than athletes, not a lot of rest days with that schedule.
@@cyberfunk3793 For what it's worth, I'm a 57 yo male with a calcium score in the 86th percentile. My cardiologist recommended 150 minutes per week of zone 2 cardio, prescribed a statin, and recommended weight loss. The cardio schedule would work out to 30 minutes 5 days per week. The intensity would be more vigorous that casual walking and not as vigorous as HIIT.
The studies coming out are confirming what I have suspected for a long time about intense exercise.. I am a 70 yr that adheres to a hit weightlifting regimen along with some intense cardio..It is not easy but the results are transformational
Yes, me too. This zone 2 long workouts are so painful and in my opinion, not very helpful. I would rather do intense workouts like intervals and tempo runs. I’m going to start doing my long runs, Richard Diaz style where he incorporates zone 3 and 4 paces in his long workouts, what he calls dark side training. These are all just training principles which are used to improve one’s VO2max.
Probably both of you are training at 70-80% max and considering it is 100% effort. When you training at 100% effort, mainly at age above 50 yrs old it is almost impossible to reach fully intensity.
@@abcdefgh4404 Frankly I'm not sure what percentage I'm doing. I lift to utter failure or the weights fall out of my hands..then a couple times a week some vigorous cardio.. my doctors get a kick out of seeing a 70 yr old guy with muscles.
I am a 70 year old cyclist. One thing about cycling is that you can do a HIIT style work out by riding rolling courses and hammering the hills. Then get your zone 2 in by riding for several hours. I too get a kick out of visiting my MD and they want to refer me to a heart specialist because my resting pulse is 42.
I've recently started doing 100 burpees (including pushup and a jump) every other day, as an high intensity addition to weights and anything else I feel like doing, like abs or knuckle pushups. I'm 48 and I am surprised at the results. People have started commenting on how athletic I look. It also helps me concentrate at work, and I sleep better at night. Best decision ever!
@Jennifer-wr9si 10 sets of 10. Breaks are short at the start but get a bit longer towards the end (of course). Personal best is 100 in just under 20 mins.
Yes as you get older you tend to move away from dynamic athletic movements such as Burpees, or jumping etc. Sometimes this is a natural acceptance of increasing limitations, but overall I think people would do well to add some of these elements.
at nearly 70 yrs old my resting BP always around 115/75 + HR 45 BPM, no meds. I've always been vigorously active in martial arts, hiking, climbing, X country mountain biking (which is very HIIT) and still am. Anyone over 50 needs to hear the message of the importance of HIIT
your resting heart rate is way too low, check your thyroid. slow heart rate is not normal, its a fallacy that it is better. look up Ray Peat and metabolism and thyroid.
Nine component of fitness: cardiovascular fitness 1) long duration steady state 2) aerobic intervals 3) anaerobic intervals musculoskeletal fitness: 4) hypertrophy training (light-slow-resistance training) 5) strength training (heavy-slow resistance training) 6) power training (light-fast resistance training; also sprinting, jumping, throwing, swinging) movement fitness 7) mobility 8) controlled environment movement (yoga, calisthenics, gymnastics) 9) uncontrolled environment movement (sport)
I’m mid 40s and developed plantar fasciitis from running so I switched to swimming last spring. I started training with a group of guys about 15-20 years older than me. It’s the most intense cardio I’ve done since high school.
Goodluck mate - try kneesovertoes guy, also recommend barefoot training Walk barefoot on sand on the beach if you have access to one, or use barefoot shoes. I invested in a 'tib' bar and the exercises I can do with those strengthened and prevented my knees from giving out
I'm 54 and have done triathlons for 30 years. I completely understand if you love running, but even if you figure out your plantar fascitis, your body will probably thank you if you continue to make swim workouts a significant part of your cardio going forward. If you haven't tried Masters swmiming, give that a shot too.
@@k-lab3824not for bones, so not the best for sure. Swimming and cycling have many benefits, but they don't provide the weight-bearing load that bones need to slow bone loss after 50s
Pracuji v profesionálním výzkumu. Musím říct, že pokud chceme opravdu pomoct lidem musíme pracovat na vlastní pěst. Nikdo nám peníze na výzkum nedá. Už vůbec ne farmacie !!! Rhonda je zlatíčko, miláček všech dobrých lidí !! ❤❤❤❤❤🥰🥰🥰
Great news! I'm 64. Can do 12 full pull ups. And 60 pushup. And do hard cardio 35 min. 6 days per week. Getting harder to breathe hard and sweat. My oxygen levels are of a 35 year old. Love feeling young!
I’m 59 , for with strong athletic build- I’m tall too. I like the looks and attention from the attractive divorced women who are into their yoga etc and are very interested in having fit older lovers / suitors 😆
I'm 48, 5',7 and weigh 143lbs. I follow Mike Mentzer's HIT program for the last 4months combined with 30 min of 5x 40yd sprints 1 day a week. I've seen an absolute transformation to my body's aesthetic. Over the last 2 months people have started telling me that they can't believe I have grandchildren and that they don't believe I'm as old as I am.
I'm 60, 5'9", 177 and today I just did my deadlifts, eeking out 3 reps at 342.5lbs on my max set, then 10 reps with 265, and the impact on your body is something else. I think lifting heavy weights are one of the best (if not THE best) things you can do for you physical well being.
It’s important to keep muscle into old age but if you think pulling 300lb dead lifts for a few reps is a workout, that’s hilarious. High Intensity is working out until you can’t get another breath of air in. The heavy weights is the easy way to convince yourself that you’re training, getting in shape involves doing hard shit, not 5 sets of dead lifts. You’d be better off doing push ups, pull ups, and squats one after the other with no breaks until you die. If your workout doesn’t involve you being soaked in sweat, you’re not working out. Deadlifts are cool, but if that’s all you’re doing, you’re not working out
@@Guitarial_arts How about long distance running? Do you consider that exercise? I am talking running for an hour at 14kmph on a treadmill for 3-4 days a week.
you're a clown if you think not being soaked in sweat means you're not working out lmao. Probably one of those people who think saunas induce the same adaptations as exercise.@@Guitarial_arts
Last season, I lifted my max he around 160 to 175, after doing a vo2 max test and 9 months of using a training plan: I’m 67 and have been cycling seriously for 5 decades.
Same, as I was younger I did not had to care about anything. Now I need to be consistant on focussed or else I will not get results. It sucks to get older but we do get wiser with time.
When I dropped my HA1c from 6.3 to 4.1 in 1 year, the final 6 months I was incorporating HIIT training through multiple muscle exercises. In other words, maximizing energy demand on the body.
This is AWESOME! information THANK YOU, Dr Patrick! Being a 55 year old man, that does HITT on a regular basis, I can attest to what was shared. I have more strength, and just about as much cardio endurance now than I did 20 years ago. I've been regularly strength training for about 30 years, but as of the last couple years have been incorporating HITT via outdoor sprint intervals and have never felt better!
Having done a variety of significant training chapters in my life, I have never experienced such profound change as I have now with lower time and higher intensity combined with strength work.
I have cystic fibrosis diagnosed at my birth. I belief in fitness and good nutrition, it can change your hole body. I was only 60kg at over 190cm height and 18 years and after it startet strength training and cardio, I could gain to 85kg after 4 years hard work, what is realy hard for cystic fibrosis, and I felt great! Everything got better, my lungs my overall power and strength. My body did not lost any weight after that achievement, seems like my cells in my body learned a new way of energy usage. Now I am at 105kg and I feel awesome, I have reached my target. Your body is more than a avatar it’s changeable in different ways the only enemy is you brain and the will to do it, in short discipline!
Damn, I’ve been listening to Dr. Peter Attia and other people with education and decades of experience talk about how slow long cardio being the way, now this Dr. say’s vigorous intensity
I always appreciate your clean and sober realities, delivered, scientifically, and regularly. You’re great at this and the world is a better place for your sharing. Thank you!
I fell for the zone 2 advice all over the web and my fitness declined. Went back to sprinting and my fitness quickly improved. My leg muscles grew and a good sprint involves the muscles in your whole body. I also lift heavy to failure in the gym. We over 50s need intensity. I am still working on intervals of four minutes. Much harder than sprints but it does improve endurance as well as speed.
At 59, that zone 2 stuff doesn't work for me either, even mixing it up. I think that once you get older you simply need to stay as active as possible as often as possible. I tried "tweaking" my training and just end up returning to bad habits. I get out, run my ass off and enjoy the fact that I can do this at 59 while others my age warn me about my knees.
@@alexcordero6672 maybe at 59 your mental strength has wained ,i'm 51 still still do 1 long run a week 30 k at least thats My zone 2 ..and 2 tempo runs and hills ,still spar as i was boxer still lift weights ..what world for You may not work for others ...Even a race hourse Will not red line it every run ..when one completes leaves the Tank Empty .
Thanks, I’m a 51 year old male. Today I tried running Tabatta (fast 20 sec running on road), a Km was covered in 3 min 19 sec. The Norwegian 4*4 also looks like a great session . It is great that intensity can be used to reverse some aging , longer endurance sessions take longer to complete, and many older people forget about power exercise.
@@mpgrewal00 thanks, I was quicker over middle distance when younger. This 1km is broken into about 10 20 second sprints………just running fast to stay young. Some intensity (not too much) helps stay younger a bit longer
@@tobygrice6496 yes agree with running and young. I made some PRs in my 40s too by training for 5K. Brought my time from 28 min to 19 min by hard training.
I remember one of the questions for a job interview being, "Explain how maintaining an optimal BMI is associated with physical health," and burbling my way through a mish-mash answer about blood pressure, improved cardiac output, less stress on the joints, improved efficiency etc. but without being able to go into much more detail as to *why*. So this video helped provide some useful detail on that. Thanks.
I’m committed to riding my bike as often as I can this winter. I went to my Dr last week and he said “Your blood pressure is FANTASTIC!” It’s usually great but I’ve had some higher BPs the last few visits. Thanks for sharing this story on vigorous exercise and heart health.
What do you credit with the reduction of your BP? Are you also on any medication for it? (if you don't mind, no details necessary) To be honest, what I'm hoping to hear is "I did it all with a low salt diet intense cardio/lifting/mix of the two." I have a BP journey that I need to now take, as well.
Great info! As a 53 yr old teaching tennis pro doing 50 lessons weekly and 3-4 hr daily of active tennis I can attest that myself and other frequent tennis players have cardiovascular conditioning of someone 20 yrs younger. In an hour of singles tennis they say one runs 800-1200 sprints, does 150-200 lunges/squats.
I'm 64. I have been performing regular HIIT for 9 years now. I mix it with modest running and weightlifting, and for fun, skiing, biking, and hunting. I feel half my age, have zero calcification in my heart or arteries, and no joint pain. My diet is similarly good given adherence to Keto. Proper diet and exercise work! Just Do It!
full court pickup/rec basketball does all of this. After a 10 year break, in my late 30s I joined a rec basketball league and I'm easily 10 years older than everyone else-after a few months my CV endurance is so much better. It's like HIIT mixed with long cardio all in one.
@@corazondelince 1-2x full court. one is a league of 20 somethings with refs and all that 1x/wk(wed), and one is 2ish hours on sunday mornings with other 30-50 somethings. Then shoot hoops 2x per week for about 15 mins before full body weights workout, followed by 20 mins in sauna. That's about the most amount of time I can squeeze in between work and a toddler. Of course we also go on family walk a few times per week for 30-60 mins and random dog walks, but we have always done that and when I started playing basketball again this past summer my vo2 was craptastic.
I agree, I play full court basketball 2-3 per week about 1.5-2 hours per session. The most exhausted I feel is when I play basketball although I participate in lots of other forms of exercise.
I sprinted over a few warm seasons, this is possibly the most intense exercise possible. Now I can't say I felt younger, but my nervous system was on fucking fire and I felt alive. And I felt more resilient to stress because of how hard it was. I was 32-34
I did hard cardio my whole life plus strength training at 52 I fell to certain death and survived 5 years later I've made what they call a miracle recovery I give all the credit of my recovery of course to God and years of hard training Glad I did it
Being physically healthy before an accident completely effects the recovery from an accident! Strong people do not keel over to things like weak people do and there is a difference between people!
I think Patrick has convinced me on vigorous, HIIT style training. Now I do a combination of slower and faster tempo work, including rowing for total body low impact work.
@@fueradelmeta Completely agree, stress of any kind especially high intensive activity creates oxidative stress which damages healthy cells. It's really simple, stay away from stress best you can that includes intense training.
Amazing. I knew the many health benefits of different forms of continuous exercise. This video expands my knowledge even further. Stuff like this makes me wonder why there is so many people who don't exercise
I find continuous excercise such a chore snd a bore but I really enjoy high intensity bursts it makes me happy and it feels like fun versus horrible painful hard work of jogging or doing a workout routine. It's like pulling teeth. Zero fun zero reward except some vague down the like heart health idea ...what hit is instant fun reward..id say a lot of people feel the same as I do.
I always used to train in zone 3 when running without knowing any better. Now I'm more focused on resistance training and most of my cardio is zone 2 and its been transformational for me. Recovery much better/faster and doesn't interfere with my gains from weight lifting. I try and do one short HIIT session a week, but not with running. I find the Echo air bike much more effective for all out sprints 10 seconds on 20 seconds rest, 4 minutes total (reverse tabata).
I think that doing one HIIT session a week is plenty. And to be honest, it's much easier to lose weight doing low-intensity workouts. When you are doing low-impact training and keep you HR low you predominantley burn your fat stores and very little carbs and can recover way way faster. S obasically you can train 5-6 times a week and her freat results while HIIT training burn through you glycogen mostly, can cause serious injuries and is very hard to recover from even for young people, much less 50 + athletes. So from my personal experience, the vid is pure BS.
And how much calories do you burn in light 30min weight training? 200 Proper 15min HIT weight training lets say 150. Not much difference really in both cases. Now i started do HIT weight training sessions 3 times a week and shoot several animals at one time weight training and HIT and cardio at the same time.They are short 10-15min so enought time to recover Studies shows that ONLY HIT helps efectively burn visceral fat and helps with mitochondria. If you need more fat burning just walk more @@ithinkthereforeitalk935
Your intuition is correct. Research shows that using smooth, cyclic, no-impact modes like stationary bike for your high intensity intervals is far less stressful on the body than high-impact modes like sprinting and interferes less with your other exercise. Cycling is especially good because the quads are especially resilient against HIIT compared to other muscle groups.
As an elite runner for 60 years i have always used interval training as part of my training protocol...along with hill reps.at my peak in my 20s my v02 mac was in the 70s now aged 77 my vo2 max is in the 40s....many elite athletes have higher ratings but i am happy that running 20.45 for 5k and 12.20 for 3k is satisfactory for a runner in my age group
As an elite couch potato I've also used intense vigorous training when switching channels at a high rate of speed inducing anaerobic stress response in my index finger upon the remote control. The lactate acid buildup as a result of my vigorous channel -changing training has allowed increased glucose uptake in the form of more pizza and beer on football Sundays.
I ruptured 3 disks in my back, 7-3-2010. Couldn't sit, stand or lay down. Began walking which led to jogging, which led to running. Knees. Which led to 20-50mi/day on bicycle. 3kmi/summer. Now I'm 74 and do 30mi ellyptical (3mi), 15min dreadmill (~2mi), 10 min stairstepper (900stps), 30mi weights/squats/curls/ABS. No one guesses my age. All guess me in my mid 50's. Haven't been sick in 20+ yrs. One thing, however. I take naps every afternoon. LOL. When you retire, most have no excuse for not beginning a good workout routine. The byproduct of this is an automatic consciousness of what you eat.
Sweet! I love this great info. Although I am in my 30s I am training but hit a wall from vigorous exercise particularly from using muscle fibers that demand 100% maximum effort to engage them for growth. It works effectively but knowing the recovery process is most adamantly more important than knowing how to do the exercise itself. Great video and should have a follow up on recovery methods for very intense workouts to prevent overdoing it and causing a bigger imbalance than not doing the exercise
I've been cycling for 30 minutes for six or seven days a week. I make sure I make the cardio workouts very intense. Average RPMs are 108, Max RPMS 112 sometimes. After a week or two of consistency with the cardio... My energy is way up.. Plus my diet helps.
High intensity interval training is definitely needed. But top end steady state zone 2 is “maximum mitochondrial expression.” That is the most important base.
In a 66 year old man. My weight is down from 240 to 170 over the past three years. I am eating right and workout HIIT, heavy bag, and strength training at least 5 days/week. Every aspect of my life has improved.
Rhonda, thanks for all the great information through your videos. It will be very useful if you could do a video on examples of high intensity/vigorous exercises which are low in injury risk. Thanks.
This is rly interesting because for a long time I kept hearing that the heart doesn't regenerate and can't heal itself, all the damage over years cant be reversed, and you can only prevent further damage by changing lifestyle and exercising more etc...
I have been exercising fairly consistently for the last 1.5 years, which includes lifting weights, cardio and stretching. My diet isn't that great, but I get my nutrients. Nevertheless, I took a cardio lite test two months ago, and my 56 year old heart had a metabolic equivalent (MET) somewhere between 11 and 12, which is equivalent to that of an average man in their 20s to early 30s.
Bro, a solid and well rounded exercise routine in combination with a balanced diet is literally the fountain of youth. The best thing about is you don't even need to be training like some elite level athlete like it is your job. I'm 33, going on 34 soon, and I basically lift every other day, alternating between upper and lower body, that includes a lot of weighted calisthenics, sleds, farmers walk, etc. I also have a dynamic stretching routine I do as a warmup and do some yoga and static stretching at the end. In addition to this, I also will do some hiking and use the sauna on the evenings I don't work. I overall eat a very healthy diet but I also will allow myself to have some treat foods when and if I feel the need. If I start craving a lot of junk foods I just take it as a sign that I haven't been eating enough.
Can you talk about the recent study from Finland, where they found that exercise may not increase longevity as much as was thought? A video about this would be great.
Overtraining is counterproductive, my friend. Too much of anything, even exercising isn't good. Moderation is better as you get older, with adequate sleep, and healthy diet. .
I wouldn't listen to anyone telling me excerise is bad because those people are physically weaker and there's a reason for that. They talk all this medical stuff but when you say let's race or let's lift, they don't compete, afraid of overtraining but they don't train enough, soldiers 1000 years ago trained all day everyday and could match 20 miles a day with 100lbs on them, they did it so why can't you.
This clip provides the clearest and most useful information about the value of high intensity exercise and is an excellent synopsis. Many thanks for your work.
Hi all. After reading the study, here's my thought. First, title says "vigorous exercice" so I wanted to know the exercice prescription. Here it is from the study, knowing that the program lasted 2 years (10 months "peak" followed by 14 months "maintenance". All of the gains happended in the first 10 months). 4 training zones were established for each individual (Intervals: >95% peak HR; Maximal steady state (MSS): probably just under lactate threshold; Base pace: 1-20 beats below MSS; Recovery: below base pace). Month 1: 3x30min/week at base pace. Month 2: same + 2 sessions/month at MSS. Month 3: same with one more (3) MSS sessions/month and one intervals session/week (each intervals session was followed by a recovery session the day after; 20-30min recovery). By the 6th month: 5-6hrs/week including 2 intervals sessions (around 40min total each session), 1 long and 1 short base pace session (at least 60min and 30min respectively) and 2 recovery sessions after each intervals session. Same for months 7-8-9-10. So, from the study, if we only take the last 5 months of the peak phase (where there is 2 intervals sessions/week) we have 2 days/week at "vigourous/intervals" (80min) and 4 days/week at base or recovery pace (140min). I would then think that this study seems to confirm that a mix of different intensities is king. I also think that the title is misleading; yes "vigourous" activities drive adaptation, as long as you do the right things to recover/adapt/progress (i.e.: manage sleep/recovey/nutrition/low intensitiy activities). Your thoughts ? Happy new year ! :)
Muchas gracias Rhonda, tu video es muy claro y conciso a la vez que esperanzador para los cincuentones. Ahora, ya sabemos que el entrenamiento de intensidad, hecho con regularidad beneficiará nuestras mitocondrias! Saludos desde CHILE 💪 🧬
Thanks for this!!! These other cardiologists out there saying limit VO2Max greatly because you will end up in A-Fib if older. Meanwhile, I'm 60, running 50-60mpw (granted 85% Z2 with 15% higher end, LT, Vo2Max) Just ran a 3:08:22 marathon and looking to go sub 3 hours now. I will also say I lift heavy weekly, do yoga, pre-post run exercises, body weight exercises, decent nutrition and x-train.
I do different cardios with hiit. Not just sprinting. I am 64 and I feel energetic when I do hiit. I do hiit while swimming, cycling, kettle bell and battle rope.
If I only knew this stuff 30 years ago, wow I’m trying to catch up now but at my age, some of the parts are kind of wore out but we do our best. Keep it up Doc. Great job.
Totally confusing. I’ve watched so many videos that claim HIT is not as beneficial as was thought. Research included - reputable Drs. Total respect for you but this is frustrating to keep getting different information.
I notice that a lot of up to 50 year old guys and Girls are starting to get concerned about how they are able to maintain their fitness that's all very well but wait until they hit 60 years old. That's when you're able to literally watch all the things that you used to easily do turn into something that we now struggle to maintain. In my opinion those who have the dedication to achieve fitness goals in their 60s require a huge amount of motivation that drops off like muscle mass. The desire to keep getting out there despite the pain and discomfort of muscle aches and depletion the mind often says yes the body and circulatory system often says unfortunately mate we're not doing that today. 60 is the new 50 or even 40 of days gone by as most blokes didn't live that long in the 30s and 40s
Since I am now a 65 yo I am interested in protecting my heart function and avoiding the AFib I have seen in peer cyclists who seem to ride just at the edge of HIIT much of the time, so I ride slow and long. What is fascinating to me riding with a CGM is to watch my fasted glucose level rise from 85-90 up to 108 mg/dL as I ride in zone 2 for first 2 hours. Then as I continue to ride the last hour of three then my glucose starts to drop back down and I typically end my ride at about 95 mg/dL and ketones are about 1.0 mmol/L, so I go into mild ketosis. I am told that the body initially pulls glucose from the liver during exercise for as long as it can, when reserves get low then the body slowly switches over to BHB. You can feel this transition as a a slight reduction in muscular strength (on the bike) or typically I slow down somewhere between zone 1 and 2. I think this zero carbs regimen while exercising helps keep insulin sensitivity in a healthy condition.
I’m sure glad I took care of myself as I’m 63 and doing pretty well but I love all your reminders and information. You’re very knowledgable and speak very well and you have a very kind wonderful look you’re very pretty in a healthy way. Kind regards and respect to you.
Have been a gym rat my entire life,,,and most physicians know very little about exercise in general.Mine asked me about my exercise routine and he said he is certain I’m over training times 10 ,,,to which I said ,,,don’t let my bloodwork interfere with your interpretation…..
SIx months... yeah, that makes sense--for me at least. I started running a lot more when I was 54 and ran 12 minutes miles and not for very long. In six months, I was running longer and faster doing 10:30 minute miles and in a year later, 8:30 and there I stayed for a while as a trail runner. At 57, I ran a 5K race at a 7:20 pace and couldn't exceed that, my V02 max was 49 at this point. Today at 59, I do intense (132 AVG BPM) 40 minute kettlebell workouts and run a 5 or 10 after. three or four times a week. My diet is still completely irresponsible because I love to eat. I don't weightlift as often as I probably should because it makes me lazy, I eat back my calories and get fat--like instantly, probably a thyroid issue, who knows... Yeah, six months of intense work is all it took...
It's not all rosy with HIT. High-intensity anaerobic workouts can generate an excess of free radicals in the body. This occurs due to increased oxygen consumption, leading to oxidative stress, which can result in an imbalance between free radicals and antioxidants which can potentially contribute to oxidative stress, which, over time, might have negative effects on health and potentially accelerate aspects of aging.
Completely agree glad someone pointed this out. High intensity workouts do create oxidative stress and that in turn damages healthy cells. My opinion, stay away from anything stressful that includes high intense training
That's nonsense. You are not doing it the whole day long, at the utmost it's maybe 40 minutes, with a day or two of rest or something low intensity. When you observe proper rest and recovery, as well as nutrition, there is only a net benefit. It's based on a concept called hormesis.
totally agree w/ HIIT but in moderation right? My masters swim coach (100yrd repeats on the 1:08 x 30) AND the best cyclist in my ride group... both died of heart related issues at 56.... massive oversized hearts due to constant hammering their entire lives....
It's refreshing to have this polarity of HIIT value statement vs a lot of the zone 2 proponents that i have high respect in the longevity space, e.g. Attia
Its zone 2 everywhere at the moment and I've watched listened to them all on RUclips 😂 , then this doctor mentions 5 to 6 hours a week of zone 3 plus hiit 😅 personally I think z3 tempo is very beneficial but I guess it depends on how many hours one trains a week and how one feels if the body can recover in time for next session
@@Foxtrottangoabc zone 3 is not high intensity or vigorous so it doesn't even make any sense at all. the reason you do cardio at zone 2 is so that you can build the cardio to shift into zone 3, 4, and 5 and perform at the higher energy systems better. this is exactly why coaches say zone 3 is useless, you don't get any better by staying there....
We ahve been told for years that most of our training should be in zone 2 and a small amount in zone 4 or even 5. Zone 3 is to be avoided except when racing. It certainly is confusing. What I do know, is that if I were to flip to a majority in zone 3, I couldn't do 8 hours a week of it. I'd start to hate it and my performance would deteriorate.@@Foxtrottangoabc
@@humble_integrity I need to watch this vid again as not sure if its more focused on longevity than athletics and clarify the zone 3 bit . I've just watched the official Welsh Athletics video on The Physiology Of Endurance Running , which I would recommend as very clear and concisely presented from the PhD qualified Welsh National distance athlete. They class Coggan zone 3 as intense exercise (z3,z4,z5) and thus comes under the 10 to 20 percent of endurance polarisation models . And a 20 mile training race pace is zone 3 for this athlete. They also mention as u suggest , there is not much gain in reducing body stress by training z3 compared to z4 , but still worth training all zones . Good vid as improved my knowledge on this subject 🙂
I think the scientist who did those studies have never training at all. Training hard and intense WILL cause CNS fatigue, decreases recovery and possibly decrease imune system. However, training at 70-80% max intensity WILL allow daily training consistency, improves recovery, work capacity, increase s imune system and hormones and all benefits we already know a lot. Ask to anyone who training for more than 5 years.
HIgh intensity exercise does not have to be done nearly as much...what is worse, running two miles a day, or sprinting 2-3 times a week? I think running for that long will hurt your body more...
Running at max effort 2-3 x week is not good for heart health and imune system. Runnng everyday at 60-70% will Do greats for your heart and overall health.
Humans, and all running animals have been running at full speed to survive for millions of years...but it's bad for you? Maybe if you are out of shape...@@abcdefgh4404
@@abcdefgh4404 running 5 minutes per session and 15 min per week is doable and recoverable :) There are natural bobybuilders that look like monster and does 10-15min hit workouts 3 times per week 30 years and at 50 years look very good.Without ANY cardio and God help my knees 0 running Kevin Richardson - Naturally intesne
This is one of the greatest explanations of the underlying processes of metabolic capacities. It's technical, but it gives some clear ideas of what we can do in exercise to make the great stuff happen! Thanks!
I'm 51 and try to work out much as possible making my heart really work but there's no way I can do 4 to 5 days a week since my body just won't cooperate anymore. Hence, I usually do an hour 2 to 3 times a week. I wish I can workout everyday but the recovery is the problem when you're over 40.
around 8:30 you mention lactate being produced. What about those that are lactose intolerant meaning their bodies don't produce the enzyme lactate? How is the PGC1Alpha process different or even possible for them compared to individuals that can produce lactate?
I really like this lady. Her knowledge is exceptional. I hope she knows this and believes in it. I hope the "I am enough" is strongly ingrained in her mind. ❤👍🌟🌟🌟🌟🌟
The thing that confuses me is lions and wild animals already do this naturally either through hunting or being hunted. Yet they still die much younger, and you rarely see a fat wild animal.
It's all relative. If an animal was to live the generally unhealthy sedentary lifestyles that we do they wouldn't live as long relative to their expected lifespan / expectancy.
Vigorous exercise for 30 minutes 4-5 times a week is simply not possible for sedentary types like myself in their mid 40s ; I do 5 minutes of jogging once or twice a week and even that isn't easy.
David goggins is in his mid forties. That dude does more mileage and exercise than most people on the planet every day of the week. You've got a serious mental limit set on yourself there.
A mental limit? I'd have a heart attack if I did more ; and thats from someone who was super fit in their 20s , I was a huge gym goer. You don't know me so how you can proclaim I have a serious mental limit is unfathomable@@owenduck
This is brillaint. She allllllllllllmost brings it down to a level that a 4th grader could understand it. but.. actually, pretty close. The information is mind blowing. Thank you so much, Dr. You look incredible for being 85. So, its obvious, what you are teaching works. Thank you.
You don't need to be a scientist to figure out the value of intense exercise. You just have to understand evolution. We evolved a "fight or flight" mechanism for a reason...all running animals get fit the quickest when they do maximum intensity exercise. It's because we descended from humans that could fight, and sprint from danger, or sprint to catch food. That's why we get fit the quickest, because intense exercises like sprinting and fighting tell your body you are in danger. This is just common sense, and you can figure this out if you think critically...no science is needed.
I have only one genuine question - Recently many young Indians are dying from cardiac failure especially during and after intense / vigorous workout sessions. What could be the reason? And is there a way to avoid this?
I got out of shape last year and have been stuck to a vigorous self made hit routine that I can do full body every day without worrying about burnout. I gave the routine to some of my brothers and sisters on deployment and they’re grinding down on it. If it works for them I’ll make it go public. I remember helping one of them in their backyard cutting down a shed and breaking down a fence and j was out of shape. Months later I helped the same guy move his stuff into his home from a trailer and even though I broke a sweat, I didn’t lose my breath once.
So many great boot camp style gyms out there. CrossFit, F45, orange theory. Love that this is catching one. Many CrossFit gyms have senior citizen classes with modified workouts. Great video!
Always thoughtful Dr. Patrick. So much for the “hype” only last year about Zone 2 being the Holy Grail. Perhaps the results of Level 2 are only effective for already elite endurance athletes - Dr. San Milian was all about this with Peter Attia and others; but 6 months of that training caused my VO2 max to DROP - lack of the Norwegian protocol or similar Dr. Patrick is referring to
'Zone 2' requires a lot of volume. I started jogging with the MAF protocol to begin with I was doing about 7:30/km (lol) after a few months of it seemed to plateau at about 6:30/km working up to 3 x 1hr15min jogs per week; still very slow, but a whole minute per kilometer is nothing to be sniffed at IMO. An often overlooked thing is conditioning of the joints, someone who is new to running is going to get knackered legs if they try to run fast (at least in my personal experience). For me the main issue with doing a lot of slow running is that it basically leaves no time for strength work. I've being doing a " weights, run, rest," 3 day cycle and its enough to maintain mediocrity without getting bored of a particular form of exercise or burning out a specific part of the anatomy.
Same. I did some Zone 2 for RowErg and did not see much change - just felt lazy as it seemed just too easy. Maybe 1 hour at Zone 2 is not long enough? Then, I heard Travis Gardner saying that for power endurance, like rowing Zone 2 is not very effective unless you have time to burn (like 2 hours every day).
I,m 87 ,I do extreme shadow boxing for a minute 3 times a day and have brought my pulse up from 32 to 70 ,so no more fast trips to ER every time a doctor takes my bp ,,,I take fish oil tabs. every day and Broccli,,,,,,one of my best exercises is running up the steep car park drives at the centers with my wheeled walker ,seems strange for an athlete but pushing that thing fast certainly gets me fit .If you,ve got high bp take nattokinaise 4 fu. for a month my readings are now 110/60
Excellent précis, thanks. Would you be able to supply a link or provide a breakdown of the actual protocol the participants were put through? I realise it’s highly unlikely I would be able to replicate it 100% but in my own search for an optimal workout routine - along with definitions for what ‘high intensity’ actually looks and feels like - having a framework to work within would be extremely helpful.
Thank you! I so much appreciate this video and what you are telling us. Simply profound. I am so so so bought on Norwegian 4 x 4 and can't wait to start this ASAP. (My go-to exercise is 10k RowErg at Zone 3 which takes around 42 mins but wondering which HIIT to do).
@@joerenner8334 39 mins 10k is pretty impressive! Currently, I am about 30 s off 40 mins 10k but I am lightweight (148 lb) and not that tall (5’9”) and I am 48 so most definitely past my prime… lol
Download the FREE companion guide for this episode, the 9-page Cognitive Enhancement Blueprint:
bdnfprotocols.com/
I have also heard that long vigorous exercise can actually cause arteries to calcify, and this would be seen for example in some endurance athletes. Is this true and if so, how then do you know what level of exercise is good for the heart and not bad for the arteries? 5 days per weeks sounds like not a small amount for other than athletes, not a lot of rest days with that schedule.
@@cyberfunk3793 For what it's worth, I'm a 57 yo male with a calcium score in the 86th percentile. My cardiologist recommended 150 minutes per week of zone 2 cardio, prescribed a statin, and recommended weight loss. The cardio schedule would work out to 30 minutes 5 days per week. The intensity would be more vigorous that casual walking and not as vigorous as HIIT.
She so Damn Beautiful ⭐️⭐️⭐️⭐️⭐️ 10/10 -OY3AH! Sauna bae ❤
Beauty & Brains 🧠 I always learn soo much
A lot of bodybuilders are dying young, particularly of heart ailments, all of them used steroids
It's the life for me, stay out of bars and restaurants, do cross fit and mountain biking. I'm happy at 58.
cool story man
The studies coming out are confirming what I have suspected for a long time about intense exercise.. I am a 70 yr that adheres to a hit weightlifting regimen along with some intense cardio..It is not easy but the results are transformational
Yes, me too. This zone 2 long workouts are so painful and in my opinion, not very helpful. I would rather do intense workouts like intervals and tempo runs. I’m going to start doing my long runs, Richard Diaz style where he incorporates zone 3 and 4 paces in his long workouts, what he calls dark side training. These are all just training principles which are used to improve one’s VO2max.
Probably both of you are training at 70-80% max and considering it is 100% effort.
When you training at 100% effort, mainly at age above 50 yrs old it is almost impossible to reach fully intensity.
@@abcdefgh4404
Frankly I'm not sure what percentage I'm doing. I lift to utter failure or the weights fall out of my hands..then a couple times a week some vigorous cardio.. my doctors get a kick out of seeing a 70 yr old guy with muscles.
I am a 70 year old cyclist. One thing about cycling is that you can do a HIIT style work out by riding rolling courses and hammering the hills. Then get your zone 2 in by riding for several hours. I too get a kick out of visiting my MD and they want to refer me to a heart specialist because my resting pulse is 42.
@@imdoc7872 Zone 2 is super beneficial.WTF do you think pro athletes do it? Because itis proven
I've recently started doing 100 burpees (including pushup and a jump) every other day, as an high intensity addition to weights and anything else I feel like doing, like abs or knuckle pushups. I'm 48 and I am surprised at the results. People have started commenting on how athletic I look. It also helps me concentrate at work, and I sleep better at night. Best decision ever!
You do 100 all at once or broken up?
@Jennifer-wr9si 10 sets of 10. Breaks are short at the start but get a bit longer towards the end (of course). Personal best is 100 in just under 20 mins.
That is outstanding. Was wondering if burpees would count as HIIT since we can only do them such a short time. Thanks and keep up the great work
Yes as you get older you tend to move away from dynamic athletic movements such as Burpees, or jumping etc.
Sometimes this is a natural acceptance of increasing limitations, but overall I think people would do well to add some of these elements.
You can't beat calisthenics, I'm 43 and do them everyday, penitentiary style.💪
at nearly 70 yrs old my resting BP always around 115/75 + HR 45 BPM, no meds. I've always been vigorously active in martial arts, hiking, climbing, X country mountain biking (which is very HIIT) and still am. Anyone over 50 needs to hear the message of the importance of HIIT
your resting heart rate is way too low, check your thyroid. slow heart rate is not normal, its a fallacy that it is better. look up Ray Peat and metabolism and thyroid.
Could you share your diet ? Thanks in advance
bro 45 bpm is not healthy at 70yo
We appreciate you Dr. Patrick. Having a professional do the research of the research findings and explain them to us in laymens terms is a luxury.
Nine component of fitness:
cardiovascular fitness
1) long duration steady state
2) aerobic intervals
3) anaerobic intervals
musculoskeletal fitness:
4) hypertrophy training (light-slow-resistance training)
5) strength training (heavy-slow resistance training)
6) power training (light-fast resistance training; also sprinting, jumping, throwing, swinging)
movement fitness
7) mobility
8) controlled environment movement (yoga, calisthenics, gymnastics)
9) uncontrolled environment movement (sport)
Thanks for posting this.
Cross training will always rule because no program is guaranteed to be successful in the gestalt
Hero 🦸♂️
I do a mixture of these
Incorrect
I’m mid 40s and developed plantar fasciitis from running so I switched to swimming last spring. I started training with a group of guys about 15-20 years older than me. It’s the most intense cardio I’ve done since high school.
@capri2673 Thanks, I miss it. What was the trick for you? Did you do stretching techniques?
Goodluck mate - try kneesovertoes guy, also recommend barefoot training
Walk barefoot on sand on the beach if you have access to one, or use barefoot shoes. I invested in a 'tib' bar and the exercises I can do with those strengthened and prevented my knees from giving out
It's your blessing. Just keep swimming. It's the best long term exercise
I'm 54 and have done triathlons for 30 years. I completely understand if you love running, but even if you figure out your plantar fascitis, your body will probably thank you if you continue to make swim workouts a significant part of your cardio going forward. If you haven't tried Masters swmiming, give that a shot too.
@@k-lab3824not for bones, so not the best for sure. Swimming and cycling have many benefits, but they don't provide the weight-bearing load that bones need to slow bone loss after 50s
Pracuji v profesionálním výzkumu. Musím říct, že pokud chceme opravdu pomoct lidem musíme pracovat na vlastní pěst. Nikdo nám peníze na výzkum nedá. Už vůbec ne farmacie !!! Rhonda je zlatíčko, miláček všech dobrých lidí !! ❤❤❤❤❤🥰🥰🥰
Great news! I'm 64. Can do 12 full pull ups. And 60 pushup. And do hard cardio 35 min. 6 days per week. Getting harder to breathe hard and sweat. My oxygen levels are of a 35 year old. Love feeling young!
Outstanding 💪
@@genericman6648weird comment
Funny how all the granddads are bragging here😂 Well done Greyfox💪
Are you doing TRT?
I’m 59 , for with strong athletic build- I’m tall too. I like the looks and attention from the attractive divorced women who are into their yoga etc and are very interested in having fit older lovers / suitors 😆
I'm 48, 5',7 and weigh 143lbs. I follow Mike Mentzer's HIT program for the last 4months combined with 30 min of 5x 40yd sprints 1 day a week. I've seen an absolute transformation to my body's aesthetic. Over the last 2 months people have started telling me that they can't believe I have grandchildren and that they don't believe I'm as old as I am.
48 with grandchildren. Bloody hell I really started late, my kids are 12 yrs and 8 yrs old and I'm 48 yrs old.
@@lfk53 nah, you're doing it right, his life is messed up
I'm 60, 5'9", 177 and today I just did my deadlifts, eeking out 3 reps at 342.5lbs on my max set, then 10 reps with 265, and the impact on your body is something else. I think lifting heavy weights are one of the best (if not THE best) things you can do for you physical well being.
Lies
Huh? 🧐Care to elaborate? @@dontbewoke
It’s important to keep muscle into old age but if you think pulling 300lb dead lifts for a few reps is a workout, that’s hilarious. High Intensity is working out until you can’t get another breath of air in. The heavy weights is the easy way to convince yourself that you’re training, getting in shape involves doing hard shit, not 5 sets of dead lifts. You’d be better off doing push ups, pull ups, and squats one after the other with no breaks until you die. If your workout doesn’t involve you being soaked in sweat, you’re not working out. Deadlifts are cool, but if that’s all you’re doing, you’re not working out
@@Guitarial_arts How about long distance running? Do you consider that exercise? I am talking running for an hour at 14kmph on a treadmill for 3-4 days a week.
you're a clown if you think not being soaked in sweat means you're not working out lmao. Probably one of those people who think saunas induce the same adaptations as exercise.@@Guitarial_arts
Last season, I lifted my max he around 160 to 175, after doing a vo2 max test and 9 months of using a training plan: I’m 67 and have been cycling seriously for 5 decades.
The older i get, the fitter i get.. !.....I put it down it down to knowledge and consistency. Neither of which i didn't have in my 20s or 30s...
Same. At 39 I’m healthier than I’ve ever been
Same, as I was younger I did not had to care about anything. Now I need to be consistant on focussed or else I will not get results. It sucks to get older but we do get wiser with time.
When I dropped my HA1c from 6.3 to 4.1 in 1 year, the final 6 months I was incorporating HIIT training through multiple muscle exercises. In other words, maximizing energy demand on the body.
This is AWESOME! information THANK YOU, Dr Patrick! Being a 55 year old man, that does HITT on a regular basis, I can attest to what was shared. I have more strength, and just about as much cardio endurance now than I did 20 years ago. I've been regularly strength training for about 30 years, but as of the last couple years have been incorporating HITT via outdoor sprint intervals and have never felt better!
Been doing a lot of cardio for years, not only does it make me feel better, it's like a survival necessity for me
Having done a variety of significant training chapters in my life, I have never experienced such profound change as I have now with lower time and higher intensity combined with strength work.
And diet makes a huge difference along with genetics.
I am 46. I started sprinting about 2 weeks ago and can already see benefits.
What's your routine?
I dare you to name 2 benefits you’ve seen in just 2 weeks
@@sparksdrinker5650I'm sprinting 6 months and won't abandon it.
I can't name the benefits but I prefer that to long distance.
@@sparksdrinker5650 improved pickle ball performance.
@@sparksdrinker5650Perhaps he/she should have said 'feel' instead of 'see'.
I have cystic fibrosis diagnosed at my birth. I belief in fitness and good nutrition, it can change your hole body. I was only 60kg at over 190cm height and 18 years and after it startet strength training and cardio, I could gain to 85kg after 4 years hard work, what is realy hard for cystic fibrosis, and I felt great! Everything got better, my lungs my overall power and strength. My body did not lost any weight after that achievement, seems like my cells in my body learned a new way of energy usage. Now I am at 105kg and I feel awesome, I have reached my target. Your body is more than a avatar it’s changeable in different ways the only enemy is you brain and the will to do it, in short discipline!
yes you can tell your body ,If you moan all day you will convince yourseld that you are ill ,,,,,,use auto suggestion
@@Greego-z1z“yourseld“ 🤣
Damn, I’ve been listening to Dr. Peter Attia and other people with education and decades of experience talk about how slow long cardio being the way, now this Dr. say’s vigorous intensity
I know. Makes my head spin. I guess the moral of the story is just to move your body regularly
Seems doing both is a good idea. Do high intensity for 20 to 30 min. 2 x a week and zone 2 3 or 4 hours a week?
I think that's because most studies begin with people who are sedentary, then any kind of movement improves health markers.
last time I looked Attia says zone 2 training for majority and a minority of VO2 max training (which is similar to HIIT)
I always appreciate your clean and sober realities, delivered, scientifically, and regularly. You’re great at this and the world is a better place for your sharing. Thank you!
Love to hear stuff like this. Im looking forward to listen to you for 200 more years.
I fell for the zone 2 advice all over the web and my fitness declined. Went back to sprinting and my fitness quickly improved. My leg muscles grew and a good sprint involves the muscles in your whole body. I also lift heavy to failure in the gym. We over 50s need intensity. I am still working on intervals of four minutes. Much harder than sprints but it does improve endurance as well as speed.
Your fitness dexlined because You only did zone 2 you are supposed to mix it up .
You still need zone 2.
At 59, that zone 2 stuff doesn't work for me either, even mixing it up. I think that once you get older you simply need to stay as active as possible as often as possible. I tried "tweaking" my training and just end up returning to bad habits. I get out, run my ass off and enjoy the fact that I can do this at 59 while others my age warn me about my knees.
@@alexcordero6672 It's your heart specifically that benefits from prolonged zone 2. They all have their benefit.
@@alexcordero6672 maybe at 59 your mental strength has wained ,i'm 51 still still do 1 long run a week 30 k at least thats My zone 2 ..and 2 tempo runs and hills ,still spar as i was boxer still lift weights ..what world for You may not work for others ...Even a race hourse Will not red line it every run ..when one completes leaves the Tank Empty .
Thanks, I’m a 51 year old male. Today I tried running Tabatta (fast 20 sec running on road), a Km was covered in 3 min 19 sec. The Norwegian 4*4 also looks like a great session . It is great that intensity can be used to reverse some aging , longer endurance sessions take longer to complete, and many older people forget about power exercise.
Watch your joints at 51.
@@Jguthro thanks, road is not the best for joints, but I’m very fortunate my joints are in v good state
3:19 kilometer. you must be great runner to start with.
@@mpgrewal00 thanks, I was quicker over middle distance when younger. This 1km is broken into about 10 20 second sprints………just running fast to stay young. Some intensity (not too much) helps stay younger a bit longer
@@tobygrice6496 yes agree with running and young. I made some PRs in my 40s too by training for 5K. Brought my time from 28 min to 19 min by hard training.
I remember one of the questions for a job interview being, "Explain how maintaining an optimal BMI is associated with physical health," and burbling my way through a mish-mash answer about blood pressure, improved cardiac output, less stress on the joints, improved efficiency etc. but without being able to go into much more detail as to *why*. So this video helped provide some useful detail on that. Thanks.
I’m committed to riding my bike as often as I can this winter. I went to my Dr last week and he said “Your blood pressure is FANTASTIC!” It’s usually great but I’ve had some higher BPs the last few visits. Thanks for sharing this story on vigorous exercise and heart health.
What do you credit with the reduction of your BP? Are you also on any medication for it? (if you don't mind, no details necessary) To be honest, what I'm hoping to hear is "I did it all with a low salt diet intense cardio/lifting/mix of the two." I have a BP journey that I need to now take, as well.
Great info! As a 53 yr old teaching tennis pro doing 50 lessons weekly and 3-4 hr daily of active tennis I can attest that myself and other frequent tennis players have cardiovascular conditioning of someone 20 yrs younger. In an hour of singles tennis they say one runs 800-1200 sprints, does 150-200 lunges/squats.
I'm 64. I have been performing regular HIIT for 9 years now. I mix it with modest running and weightlifting, and for fun, skiing, biking, and hunting. I feel half my age, have zero calcification in my heart or arteries, and no joint pain. My diet is similarly good given adherence to Keto. Proper diet and exercise work!
Just Do It!
full court pickup/rec basketball does all of this. After a 10 year break, in my late 30s I joined a rec basketball league and I'm easily 10 years older than everyone else-after a few months my CV endurance is so much better. It's like HIIT mixed with long cardio all in one.
How many times a week do you play basketball?
@@corazondelince 1-2x full court. one is a league of 20 somethings with refs and all that 1x/wk(wed), and one is 2ish hours on sunday mornings with other 30-50 somethings. Then shoot hoops 2x per week for about 15 mins before full body weights workout, followed by 20 mins in sauna. That's about the most amount of time I can squeeze in between work and a toddler. Of course we also go on family walk a few times per week for 30-60 mins and random dog walks, but we have always done that and when I started playing basketball again this past summer my vo2 was craptastic.
@@jaredking31Thanks for your response, Jared.
I agree, I play full court basketball 2-3 per week about 1.5-2 hours per session. The most exhausted I feel is when I play basketball although I participate in lots of other forms of exercise.
I sprinted over a few warm seasons, this is possibly the most intense exercise possible. Now I can't say I felt younger, but my nervous system was on fucking fire and I felt alive. And I felt more resilient to stress because of how hard it was. I was 32-34
I did hard cardio my whole life plus strength training at 52 I fell to certain death and survived 5 years later I've made what they call a miracle recovery I give all the credit of my recovery of course to God and years of hard training Glad I did it
You believe in God but don't want to go to heaven? Ie afraid to die_some Christian!
@@dougfox9649 merry Christmas God bless
Being physically healthy before an accident completely effects the recovery from an accident! Strong people do not keel over to things like weak people do and there is a difference between people!
I think Patrick has convinced me on vigorous, HIIT style training.
Now I do a combination of slower and faster tempo work, including rowing for total body low impact work.
You will 100% die young if you do that.
@@fueradelmeta Die young if he/she what? Lol
@@fueradelmetaAll evidence and science is against your "opinion" on that one
@falsif ……. get yourself an isobow , $20 and you will get great benefits without joint issues
@@fueradelmeta Completely agree, stress of any kind especially high intensive activity creates oxidative stress which damages healthy cells. It's really simple, stay away from stress best you can that includes intense training.
Im 64 and I exercise every day calestinics using calestinics bars and resistance band squats plus supplements.
Amazing. I knew the many health benefits of different forms of continuous exercise. This video expands my knowledge even further. Stuff like this makes me wonder why there is so many people who don't exercise
I find continuous excercise such a chore snd a bore but I really enjoy high intensity bursts it makes me happy and it feels like fun versus horrible painful hard work of jogging or doing a workout routine. It's like pulling teeth. Zero fun zero reward except some vague down the like heart health idea ...what hit is instant fun reward..id say a lot of people feel the same as I do.
I always used to train in zone 3 when running without knowing any better. Now I'm more focused on resistance training and most of my cardio is zone 2 and its been transformational for me. Recovery much better/faster and doesn't interfere with my gains from weight lifting. I try and do one short HIIT session a week, but not with running. I find the Echo air bike much more effective for all out sprints 10 seconds on 20 seconds rest, 4 minutes total (reverse tabata).
I think that doing one HIIT session a week is plenty. And to be honest, it's much easier to lose weight doing low-intensity workouts. When you are doing low-impact training and keep you HR low you predominantley burn your fat stores and very little carbs and can recover way way faster. S obasically you can train 5-6 times a week and her freat results while HIIT training burn through you glycogen mostly, can cause serious injuries and is very hard to recover from even for young people, much less 50 + athletes. So from my personal experience, the vid is pure BS.
Sounds like a good plan
And how much calories do you burn in light 30min weight training? 200
Proper 15min HIT weight training lets say 150.
Not much difference really in both cases.
Now i started do HIT weight training sessions 3 times a week and shoot several animals at one time weight training and HIT and cardio at the same time.They are short 10-15min so enought time to recover
Studies shows that ONLY HIT helps efectively burn visceral fat and helps with mitochondria. If you need more fat burning just walk more
@@ithinkthereforeitalk935
Your intuition is correct. Research shows that using smooth, cyclic, no-impact modes like stationary bike for your high intensity intervals is far less stressful on the body than high-impact modes like sprinting and interferes less with your other exercise. Cycling is especially good because the quads are especially resilient against HIIT compared to other muscle groups.
@@christophermurrie5104 Yeah, but don't forget about heart. It's also a muscle and by doing HIIT you can harm yourself if your heart is not ready yet.
As an elite runner for 60 years i have always used interval training as part of my training protocol...along with hill reps.at my peak in my 20s my v02 mac was in the 70s now aged 77 my vo2 max is in the 40s....many elite athletes have higher ratings but i am happy that running 20.45 for 5k and 12.20 for 3k is satisfactory for a runner in my age group
👏
!! For you age group, you are the fastest man alive!! Very nice!
I gotta get back on the treadmill, as soon as I try I get a chest infection from my cleaner.. Lot of people getting some kinda flu here in London.
you can go sub 21 in a 5k?
As an elite couch potato I've also used intense vigorous training when switching channels at a high rate of speed inducing anaerobic stress response in my index finger upon the remote control. The lactate acid buildup as a result of my vigorous channel -changing training has allowed increased glucose uptake in the form of more pizza and beer on football Sundays.
I ruptured 3 disks in my back, 7-3-2010. Couldn't sit, stand or lay down. Began walking which led to jogging, which led to running. Knees. Which led to 20-50mi/day on bicycle. 3kmi/summer. Now I'm 74 and do 30mi ellyptical (3mi), 15min dreadmill (~2mi), 10 min stairstepper (900stps), 30mi weights/squats/curls/ABS. No one guesses my age. All guess me in my mid 50's. Haven't been sick in 20+ yrs. One thing, however. I take naps every afternoon. LOL. When you retire, most have no excuse for not beginning a good workout routine. The byproduct of this is an automatic consciousness of what you eat.
Sweet!
I love this great info. Although I am in my 30s I am training but hit a wall from vigorous exercise particularly from using muscle fibers that demand 100% maximum effort to engage them for growth. It works effectively but knowing the recovery process is most adamantly more important than knowing how to do the exercise itself.
Great video and should have a follow up on recovery methods for very intense workouts to prevent overdoing it and causing a bigger imbalance than not doing the exercise
I've been cycling for 30 minutes for six or seven days a week.
I make sure I make the cardio workouts very intense.
Average RPMs are 108, Max RPMS 112 sometimes.
After a week or two of consistency with the cardio...
My energy is way up..
Plus my diet helps.
High intensity interval training is definitely needed. But top end steady state zone 2 is “maximum mitochondrial expression.” That is the most important base.
In a 66 year old man. My weight is down from 240 to 170 over the past three years. I am eating right and workout HIIT, heavy bag, and strength training at least 5 days/week. Every aspect of my life has improved.
Rhonda, thanks for all the great information through your videos. It will be very useful if you could do a video on examples of high intensity/vigorous exercises which are low in injury risk. Thanks.
stationary bike or elliptical, turn the resistance up and go hard!
@@mariettr125 Cool 👍 thanks
Assault bike
Ski erg also
Paused at 2 minutes and did some training. I love you!
I am 55 and have a resting heart rate of 43 bpm. I workout on the bike like I am being chased
She is right
This is rly interesting because for a long time I kept hearing that the heart doesn't regenerate and can't heal itself, all the damage over years cant be reversed, and you can only prevent further damage by changing lifestyle and exercising more etc...
I have been exercising fairly consistently for the last 1.5 years, which includes lifting weights, cardio and stretching. My diet isn't that great, but I get my nutrients. Nevertheless, I took a cardio lite test two months ago, and my 56 year old heart had a metabolic equivalent (MET) somewhere between 11 and 12, which is equivalent to that of an average man in their 20s to early 30s.
Bro, a solid and well rounded exercise routine in combination with a balanced diet is literally the fountain of youth. The best thing about is you don't even need to be training like some elite level athlete like it is your job. I'm 33, going on 34 soon, and I basically lift every other day, alternating between upper and lower body, that includes a lot of weighted calisthenics, sleds, farmers walk, etc. I also have a dynamic stretching routine I do as a warmup and do some yoga and static stretching at the end. In addition to this, I also will do some hiking and use the sauna on the evenings I don't work.
I overall eat a very healthy diet but I also will allow myself to have some treat foods when and if I feel the need. If I start craving a lot of junk foods I just take it as a sign that I haven't been eating enough.
Nothing last forever, sooner or later we will have a date with destiny !!
Can you talk about the recent study from Finland, where they found that exercise may not increase longevity as much as was thought? A video about this would be great.
Diet
The study was brought to you by Big Pharma and Big Sugar.
I'm very curious, do you have a link?
Overtraining is counterproductive, my friend. Too much of anything, even exercising isn't good. Moderation is better as you get older, with adequate sleep, and healthy diet. .
I wouldn't listen to anyone telling me excerise is bad because those people are physically weaker and there's a reason for that. They talk all this medical stuff but when you say let's race or let's lift, they don't compete, afraid of overtraining but they don't train enough, soldiers 1000 years ago trained all day everyday and could match 20 miles a day with 100lbs on them, they did it so why can't you.
This clip provides the clearest and most useful information about the value of high intensity exercise and is an excellent synopsis. Many thanks for your work.
Hi all. After reading the study, here's my thought. First, title says "vigorous exercice" so I wanted to know the exercice prescription. Here it is from the study, knowing that the program lasted 2 years (10 months "peak" followed by 14 months "maintenance". All of the gains happended in the first 10 months). 4 training zones were established for each individual (Intervals: >95% peak HR; Maximal steady state (MSS): probably just under lactate threshold; Base pace: 1-20 beats below MSS; Recovery: below base pace). Month 1: 3x30min/week at base pace. Month 2: same + 2 sessions/month at MSS. Month 3: same with one more (3) MSS sessions/month and one intervals session/week (each intervals session was followed by a recovery session the day after; 20-30min recovery). By the 6th month: 5-6hrs/week including 2 intervals sessions (around 40min total each session), 1 long and 1 short base pace session (at least 60min and 30min respectively) and 2 recovery sessions after each intervals session. Same for months 7-8-9-10. So, from the study, if we only take the last 5 months of the peak phase (where there is 2 intervals sessions/week) we have 2 days/week at "vigourous/intervals" (80min) and 4 days/week at base or recovery pace (140min). I would then think that this study seems to confirm that a mix of different intensities is king. I also think that the title is misleading; yes "vigourous" activities drive adaptation, as long as you do the right things to recover/adapt/progress (i.e.: manage sleep/recovey/nutrition/low intensitiy activities). Your thoughts ? Happy new year ! :)
Muchas gracias Rhonda, tu video es muy claro y conciso a la vez que esperanzador para los cincuentones. Ahora, ya sabemos que el entrenamiento de intensidad, hecho con regularidad beneficiará nuestras mitocondrias!
Saludos desde CHILE
💪 🧬
Started wearing a Heart Rate monitor during men’s league hockey a few weeks ago. Always end up getting a great aerobic and anaerobic workout.
Thanks for this!!! These other cardiologists out there saying limit VO2Max greatly because you will end up in A-Fib if older. Meanwhile, I'm 60, running 50-60mpw (granted 85% Z2 with 15% higher end, LT, Vo2Max) Just ran a 3:08:22 marathon and looking to go sub 3 hours now. I will also say I lift heavy weekly, do yoga, pre-post run exercises, body weight exercises, decent nutrition and x-train.
I do different cardios with hiit.
Not just sprinting.
I am 64 and I feel energetic when I do hiit.
I do hiit while swimming, cycling, kettle bell and battle rope.
If I only knew this stuff 30 years ago, wow I’m trying to catch up now but at my age, some of the parts are kind of wore out but we do our best. Keep it up Doc. Great job.
Totally confusing. I’ve watched so many videos that claim HIT is not as beneficial as was thought. Research included - reputable Drs. Total respect for you but this is frustrating to keep getting different information.
I notice that a lot of up to 50 year old guys and Girls are starting to get concerned about how they are able to maintain their fitness that's all very well but wait until they hit 60 years old.
That's when you're able to literally watch all the things that you used to easily do turn into something that we now struggle to maintain.
In my opinion those who have the dedication to achieve fitness goals in their 60s require a huge amount of motivation that drops off like muscle mass.
The desire to keep getting out there despite the pain and discomfort of muscle aches and depletion the mind often says yes the body and circulatory system often says unfortunately mate we're not doing that today.
60 is the new 50 or even 40 of days gone by as most blokes didn't live that long in the 30s and 40s
Since I am now a 65 yo I am interested in protecting my heart function and avoiding the AFib I have seen in peer cyclists who seem to ride just at the edge of HIIT much of the time, so I ride slow and long. What is fascinating to me riding with a CGM is to watch my fasted glucose level rise from 85-90 up to 108 mg/dL as I ride in zone 2 for first 2 hours. Then as I continue to ride the last hour of three then my glucose starts to drop back down and I typically end my ride at about 95 mg/dL and ketones are about 1.0 mmol/L, so I go into mild ketosis. I am told that the body initially pulls glucose from the liver during exercise for as long as it can, when reserves get low then the body slowly switches over to BHB. You can feel this transition as a a slight reduction in muscular strength (on the bike) or typically I slow down somewhere between zone 1 and 2. I think this zero carbs regimen while exercising helps keep insulin sensitivity in a healthy condition.
I’m sure glad I took care of myself as I’m 63 and doing pretty well but I love all your reminders and information. You’re very knowledgable and speak very well and you have a very kind wonderful look you’re very pretty in a healthy way. Kind regards and respect to you.
All we know for sure is that the mitochondria is the powerhouse of the cell.
Have been a gym rat my entire life,,,and most physicians know very little about exercise in general.Mine asked me about my exercise routine and he said he is certain I’m over training times 10 ,,,to which I said ,,,don’t let my bloodwork interfere with your interpretation…..
HIIT...I feel very energized after a few hours of recovery.
SIx months... yeah, that makes sense--for me at least. I started running a lot more when I was 54 and ran 12 minutes miles and not for very long. In six months, I was running longer and faster doing 10:30 minute miles and in a year later, 8:30 and there I stayed for a while as a trail runner. At 57, I ran a 5K race at a 7:20 pace and couldn't exceed that, my V02 max was 49 at this point. Today at 59, I do intense (132 AVG BPM) 40 minute kettlebell workouts and run a 5 or 10 after. three or four times a week. My diet is still completely irresponsible because I love to eat. I don't weightlift as often as I probably should because it makes me lazy, I eat back my calories and get fat--like instantly, probably a thyroid issue, who knows... Yeah, six months of intense work is all it took...
Do you wear DEPENDS undergarments when running?
It's not all rosy with HIT. High-intensity anaerobic workouts can generate an excess of free radicals in the body. This occurs due to increased oxygen consumption, leading to oxidative stress, which can result in an imbalance between free radicals and antioxidants which can potentially contribute to oxidative stress, which, over time, might have negative effects on health and potentially accelerate aspects of aging.
Completely agree glad someone pointed this out. High intensity workouts do create oxidative stress and that in turn damages healthy cells. My opinion, stay away from anything stressful that includes high intense training
@@musicmusic6595perhaps just a balance is fine. Train all the zones.
That's nonsense. You are not doing it the whole day long, at the utmost it's maybe 40 minutes, with a day or two of rest or something low intensity. When you observe proper rest and recovery, as well as nutrition, there is only a net benefit. It's based on a concept called hormesis.
@@And1Mell High intensity training more than a couple of times a week comes with negative consequences which seems to be what she keeps preaching.
False not if you don’t at and rest properly
totally agree w/ HIIT but in moderation right?
My masters swim coach (100yrd repeats on the 1:08 x 30) AND the best cyclist in my ride group... both died of heart related issues at 56.... massive oversized hearts due to constant hammering their entire lives....
It's refreshing to have this polarity of HIIT value statement vs a lot of the zone 2 proponents that i have high respect in the longevity space, e.g. Attia
Its zone 2 everywhere at the moment and I've watched listened to them all on RUclips 😂 , then this doctor mentions 5 to 6 hours a week of zone 3 plus hiit 😅 personally I think z3 tempo is very beneficial but I guess it depends on how many hours one trains a week and how one feels if the body can recover in time for next session
@@Foxtrottangoabc zone 3 is not high intensity or vigorous so it doesn't even make any sense at all. the reason you do cardio at zone 2 is so that you can build the cardio to shift into zone 3, 4, and 5 and perform at the higher energy systems better. this is exactly why coaches say zone 3 is useless, you don't get any better by staying there....
We ahve been told for years that most of our training should be in zone 2 and a small amount in zone 4 or even 5. Zone 3 is to be avoided except when racing. It certainly is confusing. What I do know, is that if I were to flip to a majority in zone 3, I couldn't do 8 hours a week of it. I'd start to hate it and my performance would deteriorate.@@Foxtrottangoabc
I think she is using a different zone scale.
@@humble_integrity I need to watch this vid again as not sure if its more focused on longevity than athletics and clarify the zone 3 bit .
I've just watched the official Welsh Athletics video on The Physiology Of Endurance Running , which I would recommend as very clear and concisely presented from the PhD qualified Welsh National distance athlete. They class Coggan zone 3 as intense exercise (z3,z4,z5) and thus comes under the 10 to 20 percent of endurance polarisation models . And a 20 mile training race pace is zone 3 for this athlete. They also mention as u suggest , there is not much gain in reducing body stress by training z3 compared to z4 , but still worth training all zones . Good vid as improved my knowledge on this subject 🙂
I get so hungry when I do HIIT and just eat too much for the next few days
This is so counter to the current mainstream narrative of how exercise is the main cause of heart complications...
I think the scientist who did those studies have never training at all. Training hard and intense WILL cause CNS fatigue, decreases recovery and possibly decrease imune system. However, training at 70-80% max intensity WILL allow daily training consistency, improves recovery, work capacity, increase s imune system and hormones and all benefits we already know a lot.
Ask to anyone who training for more than 5 years.
HIgh intensity exercise does not have to be done nearly as much...what is worse, running two miles a day, or sprinting 2-3 times a week? I think running for that long will hurt your body more...
Running at max effort 2-3 x week is not good for heart health and imune system.
Runnng everyday at 60-70% will
Do greats for your heart and overall health.
Humans, and all running animals have been running at full speed to survive for millions of years...but it's bad for you? Maybe if you are out of shape...@@abcdefgh4404
@@abcdefgh4404 running 5 minutes per session and 15 min per week is doable and recoverable :)
There are natural bobybuilders that look like monster and does 10-15min hit workouts 3 times per week 30 years and at 50 years look very good.Without ANY cardio and God help my knees 0 running Kevin Richardson - Naturally intesne
This is one of the greatest explanations of the underlying processes of metabolic capacities. It's technical, but it gives some clear ideas of what we can do in exercise to make the great stuff happen! Thanks!
Thanks so much Dr. Rhonda. You’re so cool!!! Been following your work for years now and you are such an inspiration ❤️
I'm 51 and try to work out much as possible making my heart really work but there's no way I can do 4 to 5 days a week since my body just won't cooperate anymore. Hence, I usually do an hour 2 to 3 times a week. I wish I can workout everyday but the recovery is the problem when you're over 40.
We all do what we can .cheers 🍺
around 8:30 you mention lactate being produced. What about those that are lactose intolerant meaning their bodies don't produce the enzyme lactate? How is the PGC1Alpha process different or even possible for them compared to individuals that can produce lactate?
I’m 65 and run 6mi/day (3.5 morning, 2.5 evening) after your YT 4 of those miles is now mostly at HR 155 (zone 3) ..
I really like this lady. Her knowledge is exceptional.
I hope she knows this and believes in it.
I hope the "I am enough" is strongly ingrained in her mind.
❤👍🌟🌟🌟🌟🌟
I think that the body needs both with age because muscle deteriorates with age high intensity workouts also good for a healthy immune system
I'm 64, and work out nearly every day, any zone that does not include a couch or lounger seems to have benefits. Just vary things and allow recovery.
The thing that confuses me is lions and wild animals already do this naturally either through hunting or being hunted. Yet they still die much younger, and you rarely see a fat wild animal.
It's all relative. If an animal was to live the generally unhealthy sedentary lifestyles that we do they wouldn't live as long relative to their expected lifespan / expectancy.
At least imo
Vigorous exercise for 30 minutes 4-5 times a week is simply not possible for sedentary types like myself in their mid 40s ; I do 5 minutes of jogging once or twice a week and even that isn't easy.
David goggins is in his mid forties. That dude does more mileage and exercise than most people on the planet every day of the week. You've got a serious mental limit set on yourself there.
A mental limit? I'd have a heart attack if I did more ; and thats from someone who was super fit in their 20s , I was a huge gym goer. You don't know me so how you can proclaim I have a serious mental limit is unfathomable@@owenduck
Keep pushing
Keep doing it, dude. It will get easier. I’m 68
Now let's hear about the increased risk of atrial fibrillation and atrial flutter with older men doing high impact aerobic excerise.
This is brillaint. She allllllllllllmost brings it down to a level that a 4th grader could understand it. but.. actually, pretty close. The information is mind blowing. Thank you so much, Dr. You look incredible for being 85. So, its obvious, what you are teaching works. Thank you.
85?
Why have I not received this channel in my feed until recently? 👍
Mind-blowing clips, thanks.🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉
You don't need to be a scientist to figure out the value of intense exercise. You just have to understand evolution. We evolved a "fight or flight" mechanism for a reason...all running animals get fit the quickest when they do maximum intensity exercise. It's because we descended from humans that could fight, and sprint from danger, or sprint to catch food.
That's why we get fit the quickest, because intense exercises like sprinting and fighting tell your body you are in danger.
This is just common sense, and you can figure this out if you think critically...no science is needed.
Evolution? Are you referring to micro or macro evolution?
Human evolution, I guess I mean macro. Millions of years.@@kevinburtnick7818
I have only one genuine question - Recently many young Indians are dying from cardiac failure especially during and after intense / vigorous workout sessions. What could be the reason? And is there a way to avoid this?
💉💉
thanks to Rhonda, always very good stuff I thought I knew but never really did know or had no depth of understanding about. Bravo
I got out of shape last year and have been stuck to a vigorous self made hit routine that I can do full body every day without worrying about burnout. I gave the routine to some of my brothers and sisters on deployment and they’re grinding down on it. If it works for them I’ll make it go public. I remember helping one of them in their backyard cutting down a shed and breaking down a fence and j was out of shape. Months later I helped the same guy move his stuff into his home from a trailer and even though I broke a sweat, I didn’t lose my breath once.
@@genericman6648 I have no idea what you just asked me.
@@genericman6648 no I generally just didn’t understand haha.
I love running 3 miles daily, only issue is I feel as if it takes me a while to recover between run sessions.
Excelent study and research.. im 49 and o need reverse some aging effects
So many great boot camp style gyms out there. CrossFit, F45, orange theory. Love that this is catching one. Many CrossFit gyms have senior citizen classes with modified workouts. Great video!
Can't wait for this lady to do a podcast with Kruse
Awesome information about lactate functioning in a body! Really reassuring, thank you!
It's not a big mystery, exercise a decent amount, eat fruits and vegetables mainly, keep the weight way down.
Cant say I agree with the diet there.
Always thoughtful Dr. Patrick. So much for the “hype” only last year about Zone 2 being the Holy Grail. Perhaps the results of Level 2 are only effective for already elite endurance athletes - Dr. San Milian was all about this with Peter Attia and others; but 6 months of that training caused my VO2 max to DROP - lack of the Norwegian protocol or similar Dr. Patrick is referring to
'Zone 2' requires a lot of volume. I started jogging with the MAF protocol to begin with I was doing about 7:30/km (lol) after a few months of it seemed to plateau at about 6:30/km working up to 3 x 1hr15min jogs per week; still very slow, but a whole minute per kilometer is nothing to be sniffed at IMO. An often overlooked thing is conditioning of the joints, someone who is new to running is going to get knackered legs if they try to run fast (at least in my personal experience). For me the main issue with doing a lot of slow running is that it basically leaves no time for strength work. I've being doing a " weights, run, rest," 3 day cycle and its enough to maintain mediocrity without getting bored of a particular form of exercise or burning out a specific part of the anatomy.
Same. I did some Zone 2 for RowErg and did not see much change - just felt lazy as it seemed just too easy. Maybe 1 hour at Zone 2 is not long enough? Then, I heard Travis Gardner saying that for power endurance, like rowing Zone 2 is not very effective unless you have time to burn (like 2 hours every day).
Incredible information, Thank You!
I,m 87 ,I do extreme shadow boxing for a minute 3 times a day and have brought my pulse up from 32 to 70 ,so no more fast trips to ER every time a doctor takes my bp ,,,I take fish oil tabs. every day and Broccli,,,,,,one of my best exercises is running up the steep car park drives at the centers with my wheeled walker ,seems strange for an athlete but pushing that thing fast certainly gets me fit .If you,ve got high bp take nattokinaise 4 fu. for a month my readings are now 110/60
Excellent précis, thanks.
Would you be able to supply a link or provide a breakdown of the actual protocol the participants were put through? I realise it’s highly unlikely I would be able to replicate it 100% but in my own search for an optimal workout routine - along with definitions for what ‘high intensity’ actually looks and feels like - having a framework to work within would be extremely helpful.
I've been 330+ twice.
I'm 40. 190~
RHR is 51.
I have been street dancing 3-5 times a day, 40min a pop, for the last 3yrs.
Thank you! I so much appreciate this video and what you are telling us. Simply profound. I am so so so bought on Norwegian 4 x 4 and can't wait to start this ASAP. (My go-to exercise is 10k RowErg at Zone 3 which takes around 42 mins but wondering which HIIT to do).
You are super fit ! I do 5km in 26mins.
@@francisjtuk I did a 10k in 39 minutes. 40 years ago.
@@joerenner8334 39 mins 10k is pretty impressive! Currently, I am about 30 s off 40 mins 10k but I am lightweight (148 lb) and not that tall (5’9”) and I am 48 so most definitely past my prime… lol
Do Norwegians wear DEPENDS undergarments?