I'm 63 and have COPD because I was an idiot when I was younger and smoked a lot. I started cardio a few years ago and try to maintain zone 2. I do 2 miles every other day on a treadmill and run for half of that distance. My overnight O2 when I am not running much averages 93 to 95%. The overnight O2 when I am running a lot improves to 96 to 97%. It does make a difference, even if you have a compromised cardiovascular system.
It’s great that you quit smoking and have made such great improvements. My dad had COPD also and lived to 87 and was lifting light weights and walking a ton just a month before he passed. Don’t underestimate the changes you made…they’re extending your life by more than you think!
That's great to hear! Curious if you've tried a breath trainer? Expand-A-Lung or simple pursed lip breathing exercises can be very beneficial to reducing COPD symptoms.
I am glad to know that someone with COPD is exercising and doing changes early enough. One of our family is currently suffering severe stage of COPD (late diagnosis, for yrs they thought was his heart) . Even showering will drop his O2 to 79-84, becomes completely pale or purple. Despite that his O2 still while sitting can still go up to 96. He can only walk 20-30 meters at a time because his O2 drops quickly. It's sad because he wants to move but couldn't. Also, using oxygen during sleep. His only exercise is Three Balls Spirometer.. before he stopped smoking and doing some healthier lifestyle changes even when he is just sitting his oxygen drops to 82-88, that was 3yrs ago. This year he is better, he can walk more. He stopped smoking I think almost 5yrs now after decades of smoking.
After having three heart attacks, I finally quit smoking and started walking. I started out walking a short distance as much as I could bear in the beginning, and I built up to being able to go 4.5 miles, 7.24 Km, and I do that as often as possible and I have been able to do it twice a day in some cases! Of course, there are days when the weather keeps me indoors, but I get back to it as soon as I can. Having dobermans does help get me outside, but in the beginning, they begin to sidetrack my walking for field play, where they got the exercise, and I just stood there throwing tennis balls for them to chase. However, my new doberman isn't interested in field play, and only wants to walk, which has made me get serious and get walking with him. At 67 years old, my health has never been better, even though I still need heart and other medications to keep things from breaking down, but if I wasn't walking, I would possibly not be here today! Another area of improvement is the reduction of adult onset diabetes, the A1C levels had gone up to 8.8, but since walking, it has fallen back to 7.4, and hopefully it continues to drop!
@@jeofbrinclhof7861 What is cool, is I look and feel as I did in my early 30s, besides the grey and missing hair, that people think I am visiting my mother in the nursing home where my wife is recovering.
I look at it like this: We evolved in a world that was hard to survive in. We ran to catch food, we climbed to get food, we fought with physical exercise to survive, or exerted ourselves to traverse difficult terrain. Basically, we did what was required to see the next sunrise. Mix it up. We've massively over complicated exercise, which is why it is such a huge business. Great video.
I do zone 2 on elliptical, edge aerobic threshold on stairmaster and Norwegian 4x4 weekly on treadmill. I wish I was this informed and organized when I was in my early 20’s!
I've been hitting the gym and just blindly doing different exercises I did in my twenties... This video came along at the absolute perfect time and it's interesting that I'm doing a lot of what you described here today... I can't thank you enough, I've been watching y'all's videos for the past year or two and always am amazed and a little smarter afterwards!! Keep up the great work guys!!
You can also think of these aerobic, vo2max and anaerobic by the length and intensity of training Aerobic : 20 min to 2 hours + at a low to moderate continuous intensity Lactate treshold : Either 5-15 min intervals, or 15-45 min at a continuous moderate to high intensity vo2max : 90 seconds to 5 min intervals at high to maximal intensity anerobic : 10s-30s intervals at supra-maximal intensities (115%+ of vo2max), perfect for stop-and-go style of training How much time you spend in each of these modalities will depend on your fitness goals or specific sports discipline
Hello, What is lactate threshold training? How many intervals would you do for VO2 max training, and for how long? Is V02 max training preferable to anaerobic training? I would presume anaerobic training really does wonders for your v02 max also right Why cut a zone 2 ride at 2 hours? I hear that a lot of good stuff happens in hour 3? Your comment is going into my notes. Thank you!
I have been rowing every day for the past 6 months (15-30 min a day, steady 28 strokes per min approx) and my average resting heart rate has dropped over 25bpm during that time. Very happy with that result not to mention how much stronger my back is now.
How's your Max Heart Rate (MHR) and heart rate recovery (HRR)? I find the internet/sports/fitness is hyper focused on resting heart rate (RHR), but neglects the importance of HRR, and sustaining a MHR higher than your age group, and even those younger than you, and to quickly recover to your target/resting heart rate.
@HeartlessKnave Not sure. I don't track anything else at the moment and my old concept 2 model b doesn't even have a computer so I have no data other than daily resting heart rate checks. I just row every day to a timer while watching movies for general health and conciously do the bare minimum data collecting as I tend to fixate and obsess over stats and veer of course from my desire to just use the rower for daily general fitness rather than a more structured fitness program. I have degenerative disk disease so I use rowing as a way to keep my back strong without overdoing it and that really was the main goal of my daily rowing regimen, lowering resting heart rate was just a bonus. Great points about HHR though and maybe in future I'll ramp things up and start getting into the weeds of data collection and analysis again.
@@HeartlessKnaveI don’t think you’d see much difference in the MHR after 6 months of training. As you said you can slow down the decline of the MHR, but I think you would only see a difference after a couple of years when compared to yourself before and in comparison to the general population
Very formative video, I worked in a cardiovascular rehabilitation unit in France for a year (as physiotherapist) and find your explanations highly coherent. Many people that run expends a lot of effort in the so called “threshold or lactate” training thinking about winning 10k to marathon races. But the most beneficial paces we’ve found to health are basically “endurance” and “VO2 max”. Personally I would recommend 4x3 minutes or even 4x2 minutes workouts to beginners since 4 min 90-100 MHR intervals are potentially injury related if the runner has not some muscle, tendon and joints endurance built.
You nailed the description of VO2 max workouts perfectly: we start to question our life choices. And then it's over just as quickly as it started and then, you say "That was awesome." How soon we forget!!
I was on a business trip in US once. I tried to go for a walk. But you literally did not have pedestrian walkways lol. I could not go 300 meters because there was just roads for cars and no walkway I was like wtf is this
I did my best to watch this while doing a VO2 max run on the treadmill, and whew, not pretty 😅. But truly, thank you for these incredibly informative videos! Entertaining, clear, informative. Makes me miss being in school - I learn a lot!
Great video and subject. Quick note, because many people do not know what a rowing stroke or rowing boat look like, it is not kayaking, as shown all three times in the video. Each time you refer to rowing, you are showing kayaking. I imagine most of us rowers are chuckling at this mistake. 😅 After kayaking much of my life, when I learned to row, I never looked back again to kayak. They are very different workouts. But people don’t know this until they do it.
Super information for everyone, this should be taught at schools as early as possible. Cycling is my thing and Hil climbs and Zwift sprints are actually my main source of entertainment, at nearly 58 and 57 kg with a RHR of 38 I've done sport all my life. Life is Grand 😁😁
Absolutely exercise physiology should be taught in school. I never had a clue how important aerobic training was or how to train it, in spite of a decade of competitive sports in school. Almost everything was anaerobic, never once heard about aerobic base, threshold, or HIIT.
@@neillgowans4350 I was never taught anything about threshold or any science of endurance training in PE in the US. It would have been life changing to understand this.
Being a retired FF I learned HIIT was the best for us. With the job being spurts of work at 100 percent then coming down a bit then back up, it is very difficult to catch your breath because you are limited on volume and rate while on air. As long as you feel good, you look the way you want, biggest thing just move. 😊
If you do too much HIIT and produce too much lactic acid for an extended period you will get a chemical imbalance in your system (never mind the risk of injury) it is best to vary your workouts so that you can recover from the preceding type of exercise.
@PaulB_864sprinting is awesome, but in its purest form it isn't actually that cardiovascular. In it's purest form, it's the practice of speed and power. A max sprint can only last about 15 seconds before the body's ATP supply is tapped out and the pace has to reduce. So a sprint workout session based on MAXIMAL effort will involve plenty of rest between sets of sprints..this is more similar to heavy weight training than it is cardio. Repeat sprints with little to no rest are no longer true sprints... they're fast runs. They're more like running 400 meter repeats and intervals. This IS cardiovascular, but the duration is limited due to the high intensity. High intensity cardio has tons of value but it can only be performed so often. If someone is short on time, I would say HIIT is the best bang for their buck. Otherwise, a good program should involve both HIIT and steady cardio. All the best endurance athletes in the world have been using both for decades now.
@PaulB_864 and that assumption is one hell of an assumption, for most ppl, do what you can do CONSISTENTLY, also in a james either vid or smth, a scientist said, "taking your no. of steps from 3 000 to liike 7 000 would show a greater progress in weight loss than if they increase their hiit period by 5 minutes" (dont remember exact figures, but 3000 to 7000 is exact)
Excellent video with some great information! My cardio sessions throughout the week will hit on all the different levels you mentioned!! And because I've been a martial artist for many years I would encourage people to get into boxing and kickboxing not necessarily for the sparring but for the cardio benefits. And it's a lot of fun!!
Unless you are very well conditioned- a majority of people will not be in zone 2 (~2mmol) when running! Brisk walking would be more preferable. This is a very important message - as people will believe they are working in zone 2 when going for a run- and in fact they are working anaerobically, above LT.
Why you say that? Running easy is how many people do their workouts, zone 2 (or zone 1 in a more comprehensive 3 zones models) has a huge fork of heart rates. I’m physiotherapist and runner since more than 20 years, easy runs are just… easy!
@@miguelalonsoperez5609 I stated a majority- since ~50% of the population don’t exercise regularly (structured), a run of easy intensity for many will be in zone 3 >2 mmol LA (never heard of a 3 zone model, unless you mean; moderate, heavy and severe - however, they are divided into low and high) would increase hydrogen ion accumulation- above 2 mmol LA. An easy run for you being well conditioned I’m sure would be below 2 mmol and in the lower end of zone 2. Your interpretation of an easy run and measuring heart rate cannot objectively interpret LA/H-ion levels unless you measure them. The talk test is an arbitrary way of guesstimating it.
@@sidrens5292 the 3 zones level is the most used in research models: consist in the whole range since rest to max effort, divided by two lactate thresholds LT1 (or aerobic threshold) and LT2 (or anaerobic threshold). Zone 1 is the region you mentioned in which lactate remains below 2 mmol, and increasing speed/effort only translates in more HR but doesn’t rise lactate. Inhaled O2/ exhaled CO2 remains 1:1 ratio roughly. Zone 2 is threshold region, in which lactate levels raise (almost) linearly with speed, but no increase in acidity is observed because of the bicarbonate damping system. It usually (by memory, maybe I miss some decimals) corresponds to BL between 2 and 3,8 mmol. Inhaled O2 / exhaled CO2 ratio falls under 1:1 because of increased CO2 production by bicarbonate conversion into carbonic acid and finally CO2 liberation. Finally zone 3 is the region in which lactate increases by time and effort, so dependency of 2 factors gives a parabolic curve. The bicarbonate dumping system and the lactate reuptake cannot longer sustain the pH in physiological values and the body enters in metabolic acidosis. In this region, total exhaled air increases without CO2 proportional augmentation because no more CO2 can be produced by the organism. In a more practical way, many studies were conducted and give high reliability on the Borg scale and / or the conversation test, including our own studies at the hospital. Borg scale and modified Borg scale can be found easily in websites and conversational test or words like “easy” have been founded well correlated with zone 1 (in 3 zones lactate model) or zone 2 (in 5 zones model). They exists also 7 and 9 zones models, 6 zones and others. For me, the most comprehensive and chosen to research is based on the two LT threshold so can be measured easily in track field blood samples
Walk/run. For most just walking won’t get them into zone two unless they are brisk walking for more than half an hour. Also if you want to run you need to run. Walking uses different muscles. So if I want to do strict zone two I set my Garmin to beep when I reach the top of my zone two heart rate and walk until it comes down etc. It’s worth noting that zone two on a Garmin is more like a mid zone three.
@@stargazerbird in practice, zone 2 is not well stablished in its low limit (the upper one is LT1 or aerobic threshold). Probably the better (and most used) recommendation is to run with some “sport” sensation but with enough margin to continue “forever”: that’s it, not having the impression you will have to stop. For some people in poor condition, running is incompatible to sustained running pace: alternating walking with running maybe an option. Consists on intervals of walking and running, first lore walking than running duration and progressing to more running than walking. Is a very utilized method in cardiovascular rehabilitation, fitness centers, training in obese or elderly, and many others situation in which we want to introduce people to run. Remember that the goal is to practice sport for longterm, smartwatches don’t usually consider other than 90% of population, probably even less
Love this breakdown!!! I do aikido and tai chi. The intensity in our Aikido class fluctuates greatly. Some parts of the class hit my VO2 max, some are steady state, and some are anaerobic.
I was even a distance runner as a youngster, but now, I can't neglect the anerobic speed and power training. Speed and explosive elasticity are among the things that fade the fastest as we age (more than endurance). I believe in working on them in order to maintain vitality. Sprinting also, stimulates more testosterone production than slow cardio, again helping counteract a change that often occurs as we age On top of that, re-gaining / maintaining the ability to run freely at top speed is just plain fun. How many of us have almost forgotten that joy since we were kids?
This is so true. I started my running by sprinting. It was such a joy to run at full pelt. I got pretty fit just doing sprints and walking. Eventually realised I needed the actual running to be able to build endurance but I still sprint once a week. It builds your leg muscles and those are the muscles we need to build and protect as we get into our last three decades. I also do one session a week which involves a lot of jumping. Explosive movements are crucial.
not to mention after your lower extremities have several thousand miles on them, they're outside the warranty window (bilateral patellar tendinitis, L ankle sprain x2, tendinitis on the tibia x2, plantar fasciitis x2) haha 😅
@@stargazerbirdlast month I decided to do a time trial up the Manitou incline. I shocked myself by getting a super respectable time of 36 min (goal was 45) even though I don't train cardio. Although I did hike a bunch of 14ers earlier in the year. And I was doing a bunch of pistol squats that whole month of November. So I'm sure that helped. Because "running" up the incline involves almost no running at all, it's power hiking 2000 vertical feet up some big a** steps that make you feel like you are doing continous lunges up the side of a mountain.
I love this video, certainly the best explanation of the subject I found so far! I've read countless articles on certain aspects of cardiovascular fitness, but this video finally helped me connect all the dots. Great job man
I need the in-between video becaue lactate threshold is what many claim to be the key. For Jack Daniels, 5 minutes is the longest you can hold at VO2 Max and he prescribes short rest periods to keep the aerobic system struggling. I am sure there ought to be a good definition, partly because I believe I got there recently. I ran a VO2 Max session without the feeling of the burning legs telling me that I have gone to fast and anaerobic. I also know that some threshold level effort is definitely less than VO2 max and clearly more than zone 2. But it is based on subjective experience and Garmin/ Strava zones though they clearly have their limits.
Good YT. At 66yo, I do 10 pull-ups and Z2 trail run 4mi every day and CrossFit 3x/week modified with 10 mins of HIIT (set 3). I had my vo2max lab measured at 48 … as I age I’m more focused on sarcopenia but keep an eye on my vo2max as roughly measured by Apple Watch - which averages at 44.
Nice. You hit my cardio thought patterns plus a bonus. I never do 4x4 I always hit about 40-45 of zone2, 20 minutes between running and incline walking/running and a 10 minute Tabata burnout at the end. I only do lactate threshold on road bike. Not sure how it’s done with treadmills.
What a great timing of this video! I had a doctor's appointment 3 month ago because of my high blood pressure spikes. Although I look athletic due to years of weighlifting and proper nutrition, I still need to take HBP medication. My doctor suggested to prescribe an additional pill and also asked me, if I do cardio. That was the moment, I've realized, that I stopped training the most important muscle for years, the heart. So I started to run in intervalls on a treadmill for 10-15minutes, 3x a week. And hell was I untrained when it comes to running and getting enough oxygen!😅 Long story short: My blood pressure got a lot better so I don't need to take additional medication. However, now I'm curious to find out, how much more is possible. I'm still a noob in running/aerobic excerise, but I clearly see and feel the improvement of my cardio vascular system 💪 PS: I also want to thank you for your other videos around the topic VO2 Max Training and how much blood a heart can pump. Those facts gave me additional motivation to run!
I've had a chronic depression in most of my early twenties, high blood pressure and so on. Then I do high intensity training (running) combined with strength training and now in my late twenties I don't have those conditions anymore. What exercises do to my body is like something magical
I used to only do running, 4/5 times a week. This past 18 months I’ve mainly been doing resistance training 5/6 days a week. Still do a little bit of cardio but nothing like before and yet when I do go for a 5k run I haven’t noticed a drop in my performance so I must be getting some kind of cardio benefit from my weight training too
It's a known benefit of intense strength training. Can't remember the last time I did steady state cardio for its own sake, but I test mine once in a while and it's fine.
Your heart-rate stays mildly elevated during weights, but really one doesn't eat into the other just cuz. I do 4 days weights and 2 days of long cardio, and can do endless amounts of zone 2 without it cutting into my weight recovery. However, if one of those cardio days has HITT, my next squat/deadlift day is gonna feel it.
@@stuntmonkey00time is the limiting factor for me. I currently have a 6 day weight training split. I just fit in a bit of cardio when I can but it’s not a priority for me
If you're doing weights with less rest between sets, it'll keep your heart rate up quite a lot for the whole time, a lot of anaerobic work being done and the heart rate stays up to replenish the phosphocreatine buffer. But yeah, add some slower work as well like walking or leisurely cycling if you like to balance things out.
"During that 4th interval, if you picked the right intensity, during about the last 15-30 seconds or so you start to question your life decisions" I literally had to stop the video until I could stop laughing. Every single person who has ever done VO2Max Intervals understood that line to their core.
Hi Jonathan, I love your videos! Thank you so much for showing us what we look like on the inside. I have to say, we definitely look more attractive on the outside! ;) Every time I watch one of your videos, I can’t help but think how wonderfully and fearfully we are made.The complexity of the human body is a testament to God's brilliant design-far too intricate to be a product of chance.The odds of such complex design are beyond mathematical probability. God is truly amazing and His wisdom shines through in every detail!
Kickboxing specific question for a weekly view. So the running aspect fits the Aerobic Base Zone 2 box, done. You mentioned the 4x4 incline max out thing. The kickboxing session is high intensity rounds of 3 to 5 minutes with 1 minute rest in between. Breathing and muscular activity maxes out. We have at least 5 high intensity rounds. Before and after are slower more technical rounds for skill training. Is that VO2 Max or Anaerobic on the cardiovascular side? That's the main question. We are also doing one or two days of traditional muscular growth training with bodyweight (pullups, pushups, etc) and dumbbells. A third or fourth day of strength training comes after kickboxing training which is lighter and shorter. Why do I ask? Because it's good to know when the strength and conditioning coaches try to layer on more useless exercises to do LOL. Skills first is my moto. Let me know your thoughts on the heart and lung capacity aspect please 🙏 thank you.
Talking about zone 2, can you do something which talks about simple zone 2 (% of max HR) vs a calculation based on your lactate threshold and resting heart rate. For reference, my top end zone 2 for simple is 137, but my calculated is 154 as I've been running regularly for 15+ years
lifters should run. bottom line. after a year and a half of only lifting I've started jogging and running regularly and I've noticed that my cardiovascular system is a lot better. I used to be winded from light walking or jogging, and full on sprinting would leave me motionless on the floor for an hour. now I can go into a full sprint, and jogging afterwards is still possible and will bring me back to baseline allowing for another sprint (fartlek I believe it's called, but I probably do a cut down version) tldr lifters. RUN! edit: I should add that I'm 30 this year, so to all those older people, it is possible
I do StairMaster for my cardio for at least 10 minutes before my workouts. Around 4-5 minute mark I build up my speed to level 10 and try to maintain Zone 5 according to my Apple Watch, at least and the highest I’ve gotten my heart rate was around 191-192. So usually by 10 minutes I’ve spent around 4-5 mins at Zone 5. Then after that I go about the muscle group I’m working out for the day. I’m usually the sweatiest guy in the gym after that 😅
@@ictogon It’s just my preference. I feel like I would be more tired for the rest of my workout if I run compared to StairMaster even at level 10 for 5+ minutes.
Excellent video, EXCEPT no one you said was rowing was rowing. Canoe and kayak are paddled. Rowers row. The oar that a rower uses is levered against a fulcrum on the boat (an oarlock). Paddlers have a paddle that only touches theor hands and the water. Rowing has the advantage of being able to use a much longer lever.
Thanks for this video! I watched this after seeing the musculoskeletal adaptation video and this made me realize that I should change my approach to cardio exercise. I go to the gym regularly for weight training but don't do cardio that often. My goal was to reach 6 min/km running pace. I would run on a treadmill at the start of my workouts until I get 1 km and try to shave off some time each succeeding session until reaching the 6 min/km mark. I was pushing myself winded each run, only managing to get my pace down to 6:30/km and I stopped a few months ago. Now I think I'll incorporate more Zone 2 training and do the hard push to improve my running pace once a week instead.
18:45 Isn’t “one hour of vo2max training” high? My actual vo2max time is more like 20 minutes though the whole workout including warmup and cooldown is close to an hour.
20-30 min has been shown in many different studies the ideal account for vo2 max exercise however, low intensity exercises which could be done for hours still have a positive and generate small adaptations to the total vo2.
Individual VO2 max training sessions are 4-5 minutes in length max with typically the same amount of rest time between sets, maybe 4 or 5 sets maximum. There is no way a VO2 max event can go for 20 minutes.
Hello, l just discovered your content, and I love it. I'm very into training and humain anatomy so this was perfect for me!! Especially the vo2 max part, I was never sure how to improve it constantly. Thanks a lot for the amazing video ❤
Being educated in human anatomy and the way that our body functions makes me completely in awe of the creator of all man kind! God has put so much extraordinary detail in his people and all creation. How can many not believe that there is a God who created all of these people with such intricate design!
I've seen some youtubers who include links to custom short quizzes about the educational content in their videos. I would love it if you guys could do something like this.
How would VO2 max training intervals work if one has a paralyzed diaphragm on one side? I feel like my breathing is BY FAR the limiting factor before everything else.
VO2max will always be limited by whichever of its three main systems (cardiac, pulmonary and muscular) is the weakest link. You can however still improve your tolerance to prolonged submaximal exercise by maximizing the other non-limiting systems. High-intensity intervals of short durations are still a good option as they usually come with a reduced ventilatory demand
@@marclink0 yes, but at the end HIIT intervals, I am often left panting for minutes… I just can’t seem to catch my breath. (I’m a former semi pro cyclist so I’m no stranger to this type of thing. It’s just so much worse with this condition now)
@@cyclist5000panting for minutes seems pretty typical for me for HIIT like uphill sprints. User to have asthma but it's pretty much gone now, or at least I'm doing as good or better than the average person without it these days..
after a year or so of being sedentary, i realized i couldn’t sleep on my left side anymore, because my heart was struggling. i began jogging again and started doing 4x4’s. about 3-4 months later, i once again found myself sleeping comfortably on both sides.
I have obstacles that I've allowed to thwart my getting back into it... I just turned 60, doesn't matter, I know, I have asthma, not super severe but need a break away inhaler once or twice a month... I was in a 100+ mph head-on with a DUI driver, getting well took years, and I cooked and drank a lot which fattened me up, being a Clydesdale already I zoomed toward the 300 club like it was a goal or something, probably 280-iah now but 230 to 240 would be very good for me (college years were 217 lbs at 6 foot tall with 11% body fat, measured with 80's tech stuff) 28 inch waist and a 52 inch chest, 17 inch arms, legs that Arnold would envy, ... The legs are the only thing that is probably near the same, and I still get after it almost everyday but with a 42 inch waist and Man-boobs.. so I got a Gym membership and went the first time a couple days ago... Wish me luck
Great video - the only complaint is that every time you mentioned rowing, you showed paddling. Two very different sports. Kind of like saying basketball and then showing volleyball. As a competitive rower, I had to make that correction!
I know.I started bCK IN 89.mY MAIN SPORT WAS FOOTBALL.tHEN BOXING WHEN i GOT OUT OF THE ARMY.bOXING IS THE BEST. wE PUT EVERYONE TO SHAME.tHIS IS COMING FROM A VTERAN.wHO WAS A 3 SPORT ATHELETE.
I began boxing this year at the age of 58. Most intense workouts of my life. One hour sessions which I'm sure are in the anaerobic stage. 3 minutes on, 1 minute off for an hour. Very long recovery in between classes. Some day I hope to make it through a class without huffing and puffing. 😂
Elite athletes do in fact 80/20 or around that zone-2/vo2max, but let's ask them how much time a week they spend training this is not transferring 1-to-1 to normal person which is able to spend 5 hours a week on traning or even less
I have been consistently doing cardiovascular training since I was 30, I am 65 now. I have studied exercise and nutrition/ longevity since then. I do not see many people who have aged or are as physically fit and flexible as I am. I do take redox, which is huge for cellular communication. I believe the best investment for anyone wanting to make themselves stronger, buy a heart rate monitor. I do not see anyone who uses one. Like anything in life, you need a goal for each workout.
Focusing on zone 2 is overrated. The important thing is to be consistent in whatever you do. Some days will be hard, some will be easy. Don't go by some rigid program that takes away the fun. Don't forget to have fun!
gotta add some more zone 2. find it massively boring so I lean more to pushing the intensity but sadly my aerobic base isn't its best right now (did more long distance stuff like 5 years ago transitioned to more explosiveness based).
Thank you for the great content and excellent explanation. Would you consider doing a similar video on lactate threshold and how to lower VLaMax and the interplay/interference between Vo2Max and VLaMax. Would be greatly appreciated.
Amazing video, 17:25 my dad completely cured from Type 2 diebete after 1 year cutting all type of sugar, and starting doing home cycling so i guess zone 2 training every day. He losts as well around 20kg going from 96 to around 75
all I know is I'm 62 never driving a car so have walked, cycled run all my life literally 100,000 of miles. I currently do 2 hrs boxing a day 30 sec on 30 off 14,000 steps. i do pool running 2 miles 4 X weekly, walk 10 KMs each day as well. I have no idea about my vo2 max but can basically just go all day. Cheers.
Thanks for your thoughful info. Please, can you tell me if the same holds true in women in peri-menopause and post menopause? If so I am very interested in reading some of those studies if you are able to provide. Thanks!
I’m a 50 yo male. Many are shocked when they find out my age since I like to maintain a good physique and have a baby face. I weight train for hypertrophy four days a week peaking at 160’s to 170+ HR on my sets. I don’t go super heavy anymore since I’m trying to avoid injury and maintain joint health since I’m no longer a spring chicken. When my HR drops to 135, I start my next set. I also do HIIT on my treadmill 3 days a week making sure I hit max HR by increasing incline and not necessarily increasing speed. My usual resting HR is in the 50’s when I’m sitting in front of my computer working. I go for brisk walks on my breaks and lunch. My sleeping HR will sometimes drop to low 40’s. I’m assuming I have good cardiovascular health. I also do intermittent fasting doing OMAD.
I began to go for interval runs twice a week at a 5' máx run, with the majority of runs between 2 and 3 minutes, with no more than 2' rest between runs. In one month i droped 74" of my first 5k run.
If your just going for general health, anarobic cardio hits a lot of the same benefits as other two. You could flip that to doing mostly HIIT and only one steady state a week. Still lots of good adaptation, but in much less time. Save that fatigue for strength training.
Respectfully, this is bad advice and will lead most people to overtraining and injury. The heart and body both have limitations, and going all out anaerobically multiple times per week will overtax your system. The reason why Zone 2 / Steady-State is good for you is because it’s easier on both, but still stimulates adaptations. So you can do way more volume of work, get more adaptation, and have less risk of injury and overtaxing your heart. That’s why the 80/20 split was invented.
@@aaaaooooii I should have been more clear. I meant HIIT 3-4x / week and one long cardio if your doing little to no other exercise. The point is for people who have little time for exercise. I did varied full body HIIT workouts 4x / week for a few years until my goals changed. Always felt totally beat up when the workout was done. But after a shower, energetic the rest of the day. I think most otherwise sedentary people can handle that after building up to it.
Another mistake in my earlier post was about saving fatigue for strength training. Best way to do that is low intensity long cardio. Or as the gym rats like to call it, LISS.
@@pixelfairyBest way is to cut time between sets and make your weight training err into anerobic cardio work. Then do your walking or cycling and such in addition to that.
I have started running Feb 24 and my aerobic capacity is shit so one day I pushed really hard and ran 3.02 km in 15:34 mins but my max and avg HR was 191 and 204 respectively, which tells me that my aerobic base is bad then again how am I able to maintain 190+ bpm for more than 10 mins and I have also seen than I can perform better in HIIT sessions with exercises like squat jumps, lunge jumps etc than people with better cardio than me. But now I have started zone 2 training since I think I can't improve this way anymore without a good aerobic base after recording a max HR of 211. Also can you suggest how should one balance between aerobic and anaerobic for building endurance for boxing.
59 years old. All I do is Zone 2 bike rides, and 10 second HIIT intervals with kettlebells or my air assault bike. Last June I did the Death Ride (Tour of the California Alps). First climb took 1 hour 50 minutes at a constant HR near +160 bpm. That was the easiest climb. I NEVER do VO2 Max training! So is it even needed? I can't imagine ever doing anything harder than the Death Ride! BTW I didn't do any special training at all for the Death Ride except for my usual routine. Also, I stopped climbing on my regular rides after committing to Zone 2 training. Also I have Multiple Myeloma and had a stem cell transplant 3 years ago so that pretty much reset my training clock.
As someone who has been skateboarding for 15 years, I'm curious as to where an average 2-3 hour skate session would fall into. I imagine HIIT as between tricks you may stand or take small breaks from seconds to minutes. Would love to know the pros/cons to the cardiovascular system through skateboarding 3-4 times per week.
I'm 63 and have COPD because I was an idiot when I was younger and smoked a lot. I started cardio a few years ago and try to maintain zone 2. I do 2 miles every other day on a treadmill and run for half of that distance. My overnight O2 when I am not running much averages 93 to 95%. The overnight O2 when I am running a lot improves to 96 to 97%. It does make a difference, even if you have a compromised cardiovascular system.
It’s great that you quit smoking and have made such great improvements. My dad had COPD also and lived to 87 and was lifting light weights and walking a ton just a month before he passed. Don’t underestimate the changes you made…they’re extending your life by more than you think!
Great info. Thanks for sharing
That's great to hear! Curious if you've tried a breath trainer? Expand-A-Lung or simple pursed lip breathing exercises can be very beneficial to reducing COPD symptoms.
I am glad to know that someone with COPD is exercising and doing changes early enough.
One of our family is currently suffering severe stage of COPD (late diagnosis, for yrs they thought was his heart) . Even showering will drop his O2 to 79-84, becomes completely pale or purple. Despite that his O2 still while sitting can still go up to 96. He can only walk 20-30 meters at a time because his O2 drops quickly. It's sad because he wants to move but couldn't. Also, using oxygen during sleep. His only exercise is Three Balls Spirometer.. before he stopped smoking and doing some healthier lifestyle changes even when he is just sitting his oxygen drops to 82-88, that was 3yrs ago. This year he is better, he can walk more. He stopped smoking I think almost 5yrs now after decades of smoking.
Hope you try photobiomodulation to see if it helps
looking at myself as a videogame character and trying to max out health stats has really done a lot for me!
The first level are the easiest, they pass pretty fast. It becomes much more competitive once you advance further in the ability tree.
This is amazing
I haven’t enough DNA points to evolve yet 🥲
I use cheat engine instead.. because I'm too lazy
@@judasthepious1499 That's why achievements are disabled for us 😢
Sometimes, I can't believe some videos on RUclips are free to watch. This is absolutely one of them. Thank you!
Yes. He should pay us to watch this.
Amazing isn’t it? And to think people balk at paying a little for thousands of hours of quality content.
Was thinking the exact same thing. How much $$ and how long is the wait list to get this session if RUclips doesn't exist?
Questioning life decisions is so accurate for VO2 max affirmation 😂
agree, it literly hurts and you ask yourself, what am I thinking.
What were you thinking when you typed "literly"? 🙄😬
acurate for 80% of any exercise session if u like to push it
After having three heart attacks, I finally quit smoking and started walking. I started out walking a short distance as much as I could bear in the beginning, and I built up to being able to go 4.5 miles, 7.24 Km, and I do that as often as possible and I have been able to do it twice a day in some cases! Of course, there are days when the weather keeps me indoors, but I get back to it as soon as I can.
Having dobermans does help get me outside, but in the beginning, they begin to sidetrack my walking for field play, where they got the exercise, and I just stood there throwing tennis balls for them to chase. However, my new doberman isn't interested in field play, and only wants to walk, which has made me get serious and get walking with him.
At 67 years old, my health has never been better, even though I still need heart and other medications to keep things from breaking down, but if I wasn't walking, I would possibly not be here today! Another area of improvement is the reduction of adult onset diabetes, the A1C levels had gone up to 8.8, but since walking, it has fallen back to 7.4, and hopefully it continues to drop!
Keep going brother, you are awesome 👍
You are inspiring. I love seeing our elders work out it gives me so much energy to go hard in the gym.
Great job man. I also have some dobermans. I love walking them far distances, they can handle it
@@jeofbrinclhof7861 What is cool, is I look and feel as I did in my early 30s, besides the grey and missing hair, that people think I am visiting my mother in the nursing home where my wife is recovering.
Get it after it man!!!👍
I look at it like this: We evolved in a world that was hard to survive in. We ran to catch food, we climbed to get food, we fought with physical exercise to survive, or exerted ourselves to traverse difficult terrain. Basically, we did what was required to see the next sunrise. Mix it up. We've massively over complicated exercise, which is why it is such a huge business. Great video.
Prove we evolved
At the point you just sound ridiculous @@vikroy3777
@@vikroy3777 Prove we didn't
@@deathchips926OP asserted that we evolved therefore he has to provide the evidence
I do zone 2 on elliptical, edge aerobic threshold on stairmaster and Norwegian 4x4 weekly on treadmill. I wish I was this informed and organized when I was in my early 20’s!
I've been hitting the gym and just blindly doing different exercises I did in my twenties... This video came along at the absolute perfect time and it's interesting that I'm doing a lot of what you described here today... I can't thank you enough, I've been watching y'all's videos for the past year or two and always am amazed and a little smarter afterwards!! Keep up the great work guys!!
You can also think of these aerobic, vo2max and anaerobic by the length and intensity of training
Aerobic : 20 min to 2 hours + at a low to moderate continuous intensity
Lactate treshold : Either 5-15 min intervals, or 15-45 min at a continuous moderate to high intensity
vo2max : 90 seconds to 5 min intervals at high to maximal intensity
anerobic : 10s-30s intervals at supra-maximal intensities (115%+ of vo2max), perfect for stop-and-go style of training
How much time you spend in each of these modalities will depend on your fitness goals or specific sports discipline
Thanks for clarification…
Hello,
What is lactate threshold training?
How many intervals would you do for VO2 max training, and for how long?
Is V02 max training preferable to anaerobic training? I would presume anaerobic training really does wonders for your v02 max also right
Why cut a zone 2 ride at 2 hours? I hear that a lot of good stuff happens in hour 3?
Your comment is going into my notes. Thank you!
I have been rowing every day for the past 6 months (15-30 min a day, steady 28 strokes per min approx) and my average resting heart rate has dropped over 25bpm during that time. Very happy with that result not to mention how much stronger my back is now.
How's your Max Heart Rate (MHR) and heart rate recovery (HRR)? I find the internet/sports/fitness is hyper focused on resting heart rate (RHR), but neglects the importance of HRR, and sustaining a MHR higher than your age group, and even those younger than you, and to quickly recover to your target/resting heart rate.
@HeartlessKnave Not sure. I don't track anything else at the moment and my old concept 2 model b doesn't even have a computer so I have no data other than daily resting heart rate checks. I just row every day to a timer while watching movies for general health and conciously do the bare minimum data collecting as I tend to fixate and obsess over stats and veer of course from my desire to just use the rower for daily general fitness rather than a more structured fitness program. I have degenerative disk disease so I use rowing as a way to keep my back strong without overdoing it and that really was the main goal of my daily rowing regimen, lowering resting heart rate was just a bonus. Great points about HHR though and maybe in future I'll ramp things up and start getting into the weeds of data collection and analysis again.
@@HeartlessKnaveI don’t think you’d see much difference in the MHR after 6 months of training. As you said you can slow down the decline of the MHR, but I think you would only see a difference after a couple of years when compared to yourself before and in comparison to the general population
Very formative video, I worked in a cardiovascular rehabilitation unit in France for a year (as physiotherapist) and find your explanations highly coherent.
Many people that run expends a lot of effort in the so called “threshold or lactate” training thinking about winning 10k to marathon races.
But the most beneficial paces we’ve found to health are basically “endurance” and “VO2 max”.
Personally I would recommend 4x3 minutes or even 4x2 minutes workouts to beginners since 4 min 90-100 MHR intervals are potentially injury related if the runner has not some muscle, tendon and joints endurance built.
You nailed the description of VO2 max workouts perfectly: we start to question our life choices. And then it's over just as quickly as it started and then, you say "That was awesome." How soon we forget!!
Excellent presentation! SuperThanks!
For majority of Americans, simply moving at all seems to be helpful at this point.
😂
Like Golfing?
@@basengelblik5199 like frisbee golf, yes
😂😂😂
I was on a business trip in US once. I tried to go for a walk. But you literally did not have pedestrian walkways lol.
I could not go 300 meters because there was just roads for cars and no walkway I was like wtf is this
I did my best to watch this while doing a VO2 max run on the treadmill, and whew, not pretty 😅. But truly, thank you for these incredibly informative videos! Entertaining, clear, informative. Makes me miss being in school - I learn a lot!
VO2Maxx workouts call for music and not TV/videos.
@wisskier Absolutely!
Great video and subject.
Quick note, because many people do not know what a rowing stroke or rowing boat look like, it is not kayaking, as shown all three times in the video. Each time you refer to rowing, you are showing kayaking. I imagine most of us rowers are chuckling at this mistake. 😅
After kayaking much of my life, when I learned to row, I never looked back again to kayak. They are very different workouts. But people don’t know this until they do it.
I'm so glad someone said it
Potato potato :P
Tennis Badminton
@@Yashodhan1917 sure, if you faced away from the net playing badminton :)
@@Yashodhan1917 tennis and badminton are nothing alike 😂😂
@mellocello187 Yes I am not, he used rowing as an example for upper body cardio workout; so kayaking or rowing, who cares
The most effective cardiovascular exercise is talking to girls
Silly 😂😂😂😂😂
Hilarious
True
Yeeeeees!!!
I ain’t scared of those mother fuckas
Super information for everyone, this should be taught at schools as early as possible. Cycling is my thing and Hil climbs and Zwift sprints are actually my main source of entertainment, at nearly 58 and 57 kg with a RHR of 38 I've done sport all my life. Life is Grand 😁😁
We all hate you
Absolutely exercise physiology should be taught in school. I never had a clue how important aerobic training was or how to train it, in spite of a decade of competitive sports in school. Almost everything was anaerobic, never once heard about aerobic base, threshold, or HIIT.
It’s taught in schools in the UK from Yr 9 to Yr 11 physical education but doesn’t make a difference. You have to get out there and do the exercise. 😀
@@neillgowans4350 I was never taught anything about threshold or any science of endurance training in PE in the US. It would have been life changing to understand this.
Being a retired FF I learned HIIT was the best for us. With the job being spurts of work at 100 percent then coming down a bit then back up, it is very difficult to catch your breath because you are limited on volume and rate while on air. As long as you feel good, you look the way you want, biggest thing just move. 😊
If you do too much HIIT and produce too much lactic acid for an extended period you will get a chemical imbalance in your system (never mind the risk of injury) it is best to vary your workouts so that you can recover from the preceding type of exercise.
The best exercise is what you actually do
@PaulB_864 Doesn't seem like you listened to a word that was said. All zones are important. 🤡
@PaulB_864sprinting is awesome, but in its purest form it isn't actually that cardiovascular. In it's purest form, it's the practice of speed and power. A max sprint can only last about 15 seconds before the body's ATP supply is tapped out and the pace has to reduce. So a sprint workout session based on MAXIMAL effort will involve plenty of rest between sets of sprints..this is more similar to heavy weight training than it is cardio. Repeat sprints with little to no rest are no longer true sprints... they're fast runs. They're more like running 400 meter repeats and intervals. This IS cardiovascular, but the duration is limited due to the high intensity. High intensity cardio has tons of value but it can only be performed so often. If someone is short on time, I would say HIIT is the best bang for their buck. Otherwise, a good program should involve both HIIT and steady cardio. All the best endurance athletes in the world have been using both for decades now.
Uh you both missed the train on this one.
@PaulB_864 and that assumption is one hell of an assumption, for most ppl,
do what you can do CONSISTENTLY, also in a james either vid or smth, a scientist said, "taking your no. of steps from 3 000 to liike 7 000 would show a greater progress in weight loss than if they increase their hiit period by 5 minutes" (dont remember exact figures, but 3000 to 7000 is exact)
that's the lowest hanging fruit
Excellent video with some great information! My cardio sessions throughout the week will hit on all the different levels you mentioned!! And because I've been a martial artist for many years I would encourage people to get into boxing and kickboxing not necessarily for the sparring but for the cardio benefits. And it's a lot of fun!!
Unless you are very well conditioned- a majority of people will not be in zone 2 (~2mmol) when running! Brisk walking would be more preferable. This is a very important message - as people will believe they are working in zone 2 when going for a run- and in fact they are working anaerobically, above LT.
Why you say that? Running easy is how many people do their workouts, zone 2 (or zone 1 in a more comprehensive 3 zones models) has a huge fork of heart rates.
I’m physiotherapist and runner since more than 20 years, easy runs are just… easy!
@@miguelalonsoperez5609 I stated a majority- since ~50% of the population don’t exercise regularly (structured), a run of easy intensity for many will be in zone 3 >2 mmol LA (never heard of a 3 zone model, unless you mean; moderate, heavy and severe - however, they are divided into low and high) would increase hydrogen ion accumulation- above 2 mmol LA. An easy run for you being well conditioned I’m sure would be below 2 mmol and in the lower end of zone 2. Your interpretation of an easy run and measuring heart rate cannot objectively interpret LA/H-ion levels unless you measure them. The talk test is an arbitrary way of guesstimating it.
@@sidrens5292 the 3 zones level is the most used in research models: consist in the whole range since rest to max effort, divided by two lactate thresholds LT1 (or aerobic threshold) and LT2 (or anaerobic threshold).
Zone 1 is the region you mentioned in which lactate remains below 2 mmol, and increasing speed/effort only translates in more HR but doesn’t rise lactate. Inhaled O2/ exhaled CO2 remains 1:1 ratio roughly.
Zone 2 is threshold region, in which lactate levels raise (almost) linearly with speed, but no increase in acidity is observed because of the bicarbonate damping system. It usually (by memory, maybe I miss some decimals) corresponds to BL between 2 and 3,8 mmol. Inhaled O2 / exhaled CO2 ratio falls under 1:1 because of increased CO2 production by bicarbonate conversion into carbonic acid and finally CO2 liberation.
Finally zone 3 is the region in which lactate increases by time and effort, so dependency of 2 factors gives a parabolic curve. The bicarbonate dumping system and the lactate reuptake cannot longer sustain the pH in physiological values and the body enters in metabolic acidosis. In this region, total exhaled air increases without CO2 proportional augmentation because no more CO2 can be produced by the organism.
In a more practical way, many studies were conducted and give high reliability on the Borg scale and / or the conversation test, including our own studies at the hospital.
Borg scale and modified Borg scale can be found easily in websites and conversational test or words like “easy” have been founded well correlated with zone 1 (in 3 zones lactate model) or zone 2 (in 5 zones model).
They exists also 7 and 9 zones models, 6 zones and others. For me, the most comprehensive and chosen to research is based on the two LT threshold so can be measured easily in track field blood samples
Walk/run. For most just walking won’t get them into zone two unless they are brisk walking for more than half an hour. Also if you want to run you need to run. Walking uses different muscles. So if I want to do strict zone two I set my Garmin to beep when I reach the top of my zone two heart rate and walk until it comes down etc. It’s worth noting that zone two on a Garmin is more like a mid zone three.
@@stargazerbird in practice, zone 2 is not well stablished in its low limit (the upper one is LT1 or aerobic threshold). Probably the better (and most used) recommendation is to run with some “sport” sensation but with enough margin to continue “forever”: that’s it, not having the impression you will have to stop.
For some people in poor condition, running is incompatible to sustained running pace: alternating walking with running maybe an option. Consists on intervals of walking and running, first lore walking than running duration and progressing to more running than walking.
Is a very utilized method in cardiovascular rehabilitation, fitness centers, training in obese or elderly, and many others situation in which we want to introduce people to run.
Remember that the goal is to practice sport for longterm, smartwatches don’t usually consider other than 90% of population, probably even less
Love this breakdown!!! I do aikido and tai chi. The intensity in our Aikido class fluctuates greatly. Some parts of the class hit my VO2 max, some are steady state, and some are anaerobic.
I was even a distance runner as a youngster, but now, I can't neglect the anerobic speed and power training. Speed and explosive elasticity are among the things that fade the fastest as we age (more than endurance). I believe in working on them in order to maintain vitality. Sprinting also, stimulates more testosterone production than slow cardio, again helping counteract a change that often occurs as we age On top of that, re-gaining / maintaining the ability to run freely at top speed is just plain fun. How many of us have almost forgotten that joy since we were kids?
This is so true. I started my running by sprinting. It was such a joy to run at full pelt. I got pretty fit just doing sprints and walking. Eventually realised I needed the actual running to be able to build endurance but I still sprint once a week. It builds your leg muscles and those are the muscles we need to build and protect as we get into our last three decades. I also do one session a week which involves a lot of jumping. Explosive movements are crucial.
not to mention after your lower extremities have several thousand miles on them, they're outside the warranty window (bilateral patellar tendinitis, L ankle sprain x2, tendinitis on the tibia x2, plantar fasciitis x2) haha 😅
@@stargazerbirdlast month I decided to do a time trial up the Manitou incline. I shocked myself by getting a super respectable time of 36 min (goal was 45) even though I don't train cardio.
Although I did hike a bunch of 14ers earlier in the year. And I was doing a bunch of pistol squats that whole month of November. So I'm sure that helped. Because "running" up the incline involves almost no running at all, it's power hiking 2000 vertical feet up some big a** steps that make you feel like you are doing continous lunges up the side of a mountain.
Thanks 🙏🏻
I love this video, certainly the best explanation of the subject I found so far! I've read countless articles on certain aspects of cardiovascular fitness, but this video finally helped me connect all the dots. Great job man
It's been amazing following your journey over the past 3 months, the positive changes are so evident and impressive.
I need the in-between video becaue lactate threshold is what many claim to be the key. For Jack Daniels, 5 minutes is the longest you can hold at VO2 Max and he prescribes short rest periods to keep the aerobic system struggling. I am sure there ought to be a good definition, partly because I believe I got there recently. I ran a VO2 Max session without the feeling of the burning legs telling me that I have gone to fast and anaerobic. I also know that some threshold level effort is definitely less than VO2 max and clearly more than zone 2. But it is based on subjective experience and Garmin/ Strava zones though they clearly have their limits.
Good YT. At 66yo, I do 10 pull-ups and Z2 trail run 4mi every day and CrossFit 3x/week modified with 10 mins of HIIT (set 3). I had my vo2max lab measured at 48 … as I age I’m more focused on sarcopenia but keep an eye on my vo2max as roughly measured by Apple Watch - which averages at 44.
You're doing a great job, man. You're healthier than most young guys in their prime. Every one of us should hope to be like you at that age.
@@10n0 thanks … it’s hard work … can slow down that clock .. but .. it isn’t stopping.
Nice. You hit my cardio thought patterns plus a bonus. I never do 4x4 I always hit about 40-45 of zone2, 20 minutes between running and incline walking/running and a 10 minute Tabata burnout at the end. I only do lactate threshold on road bike. Not sure how it’s done with treadmills.
Well done, no gimmicks. Straight up practical advice to get fit enough to live well.
What a great timing of this video! I had a doctor's appointment 3 month ago because of my high blood pressure spikes. Although I look athletic due to years of weighlifting and proper nutrition, I still need to take HBP medication. My doctor suggested to prescribe an additional pill and also asked me, if I do cardio. That was the moment, I've realized, that I stopped training the most important muscle for years, the heart.
So I started to run in intervalls on a treadmill for 10-15minutes, 3x a week. And hell was I untrained when it comes to running and getting enough oxygen!😅 Long story short: My blood pressure got a lot better so I don't need to take additional medication. However, now I'm curious to find out, how much more is possible. I'm still a noob in running/aerobic excerise, but I clearly see and feel the improvement of my cardio vascular system 💪
PS: I also want to thank you for your other videos around the topic VO2 Max Training and how much blood a heart can pump. Those facts gave me additional motivation to run!
I've had a chronic depression in most of my early twenties, high blood pressure and so on. Then I do high intensity training (running) combined with strength training and now in my late twenties I don't have those conditions anymore. What exercises do to my body is like something magical
I used to only do running, 4/5 times a week. This past 18 months I’ve mainly been doing resistance training 5/6 days a week. Still do a little bit of cardio but nothing like before and yet when I do go for a 5k run I haven’t noticed a drop in my performance so I must be getting some kind of cardio benefit from my weight training too
Mike Mentzer confirmed this 🧠👍
It's a known benefit of intense strength training. Can't remember the last time I did steady state cardio for its own sake, but I test mine once in a while and it's fine.
Your heart-rate stays mildly elevated during weights, but really one doesn't eat into the other just cuz. I do 4 days weights and 2 days of long cardio, and can do endless amounts of zone 2 without it cutting into my weight recovery. However, if one of those cardio days has HITT, my next squat/deadlift day is gonna feel it.
@@stuntmonkey00time is the limiting factor for me. I currently have a 6 day weight training split. I just fit in a bit of cardio when I can but it’s not a priority for me
If you're doing weights with less rest between sets, it'll keep your heart rate up quite a lot for the whole time, a lot of anaerobic work being done and the heart rate stays up to replenish the phosphocreatine buffer.
But yeah, add some slower work as well like walking or leisurely cycling if you like to balance things out.
Officially one of my favorite videos. 10/10
This is the kind of information I'm looking for! Thank so much!
"During that 4th interval, if you picked the right intensity, during about the last 15-30 seconds or so you start to question your life decisions" I literally had to stop the video until I could stop laughing. Every single person who has ever done VO2Max Intervals understood that line to their core.
Hi Jonathan, I love your videos! Thank you so much for showing us what we look like on the inside. I have to say, we definitely look more attractive on the outside! ;) Every time I watch one of your videos, I can’t help but think how wonderfully and fearfully we are made.The complexity of the human body is a testament to God's brilliant design-far too intricate to be a product of chance.The odds of such complex design are beyond mathematical probability. God is truly amazing and His wisdom shines through in every detail!
That's what I thought, thank you God for making my body so wonderful !!
This is the best training fisiology lesson that i ever watched. Thank you so much !
Bro this video is good, thanks so much for putting all the effort into making it!
Kickboxing specific question for a weekly view. So the running aspect fits the Aerobic Base Zone 2 box, done. You mentioned the 4x4 incline max out thing. The kickboxing session is high intensity rounds of 3 to 5 minutes with 1 minute rest in between. Breathing and muscular activity maxes out. We have at least 5 high intensity rounds. Before and after are slower more technical rounds for skill training. Is that VO2 Max or Anaerobic on the cardiovascular side? That's the main question. We are also doing one or two days of traditional muscular growth training with bodyweight (pullups, pushups, etc) and dumbbells. A third or fourth day of strength training comes after kickboxing training which is lighter and shorter. Why do I ask? Because it's good to know when the strength and conditioning coaches try to layer on more useless exercises to do LOL. Skills first is my moto. Let me know your thoughts on the heart and lung capacity aspect please 🙏 thank you.
The mitochondria are the powerhouses of the cell
Lactate Threshold got a mention, would love to see a video about lactate production and clearance.
This was a very clear & educational video!
Talking about zone 2, can you do something which talks about simple zone 2 (% of max HR) vs a calculation based on your lactate threshold and resting heart rate. For reference, my top end zone 2 for simple is 137, but my calculated is 154 as I've been running regularly for 15+ years
What? I can't even maintain a conversation sitting next to someone.
@@WeItenspinner and?
No, not "and": for him it's "either/or" ;-) @RealMTBAddict
@@dominiquelaflamme7804 😮
That is an indicator of a very bad cardiovascular capacity. Do something before its too late.
@@MissiFull It is more of social/psychological issue. My cardiovascular system got checked recently and is very fine. :)
lifters should run. bottom line.
after a year and a half of only lifting I've started jogging and running regularly and I've noticed that my cardiovascular system is a lot better. I used to be winded from light walking or jogging, and full on sprinting would leave me motionless on the floor for an hour.
now I can go into a full sprint, and jogging afterwards is still possible and will bring me back to baseline allowing for another sprint (fartlek I believe it's called, but I probably do a cut down version)
tldr lifters. RUN!
edit: I should add that I'm 30 this year, so to all those older people, it is possible
0:26 this shot is devious
I do StairMaster for my cardio for at least 10 minutes before my workouts. Around 4-5 minute mark I build up my speed to level 10 and try to maintain Zone 5 according to my Apple Watch, at least and the highest I’ve gotten my heart rate was around 191-192. So usually by 10 minutes I’ve spent around 4-5 mins at Zone 5. Then after that I go about the muscle group I’m working out for the day. I’m usually the sweatiest guy in the gym after that 😅
Just wondering why you do stair master instead of running. Are you worried about running injuries?
@@ictogon It’s just my preference. I feel like I would be more tired for the rest of my workout if I run compared to StairMaster even at level 10 for 5+ minutes.
Excellent video, EXCEPT no one you said was rowing was rowing. Canoe and kayak are paddled. Rowers row. The oar that a rower uses is levered against a fulcrum on the boat (an oarlock). Paddlers have a paddle that only touches theor hands and the water. Rowing has the advantage of being able to use a much longer lever.
Thanks for this video! I watched this after seeing the musculoskeletal adaptation video and this made me realize that I should change my approach to cardio exercise. I go to the gym regularly for weight training but don't do cardio that often. My goal was to reach 6 min/km running pace. I would run on a treadmill at the start of my workouts until I get 1 km and try to shave off some time each succeeding session until reaching the 6 min/km mark. I was pushing myself winded each run, only managing to get my pace down to 6:30/km and I stopped a few months ago. Now I think I'll incorporate more Zone 2 training and do the hard push to improve my running pace once a week instead.
Thanks for the data. I am going to tell my wife that VO2 max excecise in our bed is enough once per week.
?
Prime example of thoughts you should just keep to yourself 😂
I started running again in April. My VO2max was 38. It's September now and my VO2max is 42. It's still increasing too
That’s so cool. I’m curious what device you used to measure your vo2 max?
Nice gains 🎉
18:45 Isn’t “one hour of vo2max training” high? My actual vo2max time is more like 20 minutes though the whole workout including warmup and cooldown is close to an hour.
20-30 min has been shown in many different studies the ideal account for vo2 max exercise however, low intensity exercises which could be done for hours still have a positive and generate small adaptations to the total vo2.
Individual VO2 max training sessions are 4-5 minutes in length max with typically the same amount of rest time between sets, maybe 4 or 5 sets maximum. There is no way a VO2 max event can go for 20 minutes.
Hello, l just discovered your content, and I love it. I'm very into training and humain anatomy so this was perfect for me!! Especially the vo2 max part, I was never sure how to improve it constantly. Thanks a lot for the amazing video ❤
Being educated in human anatomy and the way that our body functions makes me completely in awe of the creator of all man kind!
God has put so much extraordinary detail in his people and all creation.
How can many not believe that there is a God who created all of these people with such intricate design!
please talk about vitamins and minerals
You got deficiency
What about them?
Thats not his area?
@@RealMTBAddicti mean they are important and sometimes it helps with the visuals to understand better what they do for us
You need them, there. No video needed
I've seen some youtubers who include links to custom short quizzes about the educational content in their videos. I would love it if you guys could do something like this.
How would VO2 max training intervals work if one has a paralyzed diaphragm on one side? I feel like my breathing is BY FAR the limiting factor before everything else.
VO2max will always be limited by whichever of its three main systems (cardiac, pulmonary and muscular) is the weakest link. You can however still improve your tolerance to prolonged submaximal exercise by maximizing the other non-limiting systems. High-intensity intervals of short durations are still a good option as they usually come with a reduced ventilatory demand
@@marclink0 yes, but at the end HIIT intervals, I am often left panting for minutes… I just can’t seem to catch my breath. (I’m a former semi pro cyclist so I’m no stranger to this type of thing. It’s just so much worse with this condition now)
@@cyclist5000panting for minutes seems pretty typical for me for HIIT like uphill sprints. User to have asthma but it's pretty much gone now, or at least I'm doing as good or better than the average person without it these days..
I'm so glad you made this video. I was thinking about asking about this topic or a similar one (arteriosclerosis) a few days ago.
after a year or so of being sedentary, i realized i couldn’t sleep on my left side anymore, because my heart was struggling. i began jogging again and started doing 4x4’s. about 3-4 months later, i once again found myself sleeping comfortably on both sides.
I learned a lot this time too. I'm looking forward to the next time.
I'll commit to this routine for at least the next year.
I have obstacles that I've allowed to thwart my getting back into it... I just turned 60, doesn't matter, I know, I have asthma, not super severe but need a break away inhaler once or twice a month... I was in a 100+ mph head-on with a DUI driver, getting well took years, and I cooked and drank a lot which fattened me up, being a Clydesdale already I zoomed toward the 300 club like it was a goal or something, probably 280-iah now but 230 to 240 would be very good for me (college years were 217 lbs at 6 foot tall with 11% body fat, measured with 80's tech stuff) 28 inch waist and a 52 inch chest, 17 inch arms, legs that Arnold would envy, ... The legs are the only thing that is probably near the same, and I still get after it almost everyday but with a 42 inch waist and Man-boobs.. so I got a Gym membership and went the first time a couple days ago... Wish me luck
You've got this!! I'm sorry about your accident. I bet you'll see huge improvements in a month or two, and even get back to BETTER shape than before!
Great video - the only complaint is that every time you mentioned rowing, you showed paddling. Two very different sports. Kind of like saying basketball and then showing volleyball. As a competitive rower, I had to make that correction!
This pod just gets better!
INCREDIBLELY informative video. Thank you for sharing.
What a masterclass!
Thanks for such level of knowledge man, it's helping a lot with my running trainning plans.
Boxing training is pretty good for all of these cardiovascular training types
I know.I started bCK IN 89.mY MAIN SPORT WAS FOOTBALL.tHEN BOXING WHEN i GOT OUT OF THE ARMY.bOXING IS THE BEST. wE PUT EVERYONE TO SHAME.tHIS IS COMING FROM A VTERAN.wHO WAS A 3 SPORT ATHELETE.
I began boxing this year at the age of 58. Most intense workouts of my life. One hour sessions which I'm sure are in the anaerobic stage. 3 minutes on, 1 minute off for an hour. Very long recovery in between classes. Some day I hope to make it through a class without huffing and puffing. 😂
I love your videos. Our body is so amazing. Let’s take good care of what we are given 😊
Elite athletes do in fact 80/20 or around that zone-2/vo2max, but let's ask them how much time a week they spend training this is not transferring 1-to-1 to normal person which is able to spend 5 hours a week on traning or even less
I have been consistently doing cardiovascular training since I was 30, I am 65 now. I have studied exercise and nutrition/ longevity since then. I do not see many people who have aged or are as physically fit and flexible as I am. I do take redox, which is huge for cellular communication. I believe the best investment for anyone wanting to make themselves stronger, buy a heart rate monitor. I do not see anyone who uses one. Like anything in life, you need a goal for each workout.
Focusing on zone 2 is overrated. The important thing is to be consistent in whatever you do. Some days will be hard, some will be easy. Don't go by some rigid program that takes away the fun. Don't forget to have fun!
Exactly!
So to have a good fitness
I cycle.. 3 are 4 moderate days training then have a hard days training ?
@@Djanthonybailie01 Whatever your goals are.
@@RealMTBAddict have a good v02 and good power out put and maintain healthy weight
I, like many people, don't find any part of exercise fun. I do it because I have to and not for any other reason.
gotta add some more zone 2. find it massively boring so I lean more to pushing the intensity but sadly my aerobic base isn't its best right now (did more long distance stuff like 5 years ago transitioned to more explosiveness based).
thank you for teaching us for longevity
Thank you for the great content and excellent explanation. Would you consider doing a similar video on lactate threshold and how to lower VLaMax and the interplay/interference between Vo2Max and VLaMax. Would be greatly appreciated.
Amazing video,
17:25 my dad completely cured from Type 2 diebete after 1 year cutting all type of sugar, and starting doing home cycling so i guess zone 2 training every day.
He losts as well around 20kg going from 96 to around 75
all I know is I'm 62 never driving a car so have walked, cycled run all my life literally 100,000 of miles. I currently do 2 hrs boxing a day 30 sec on 30 off 14,000 steps. i do pool running 2 miles 4 X weekly, walk 10 KMs each day as well. I have no idea about my vo2 max but can basically just go all day. Cheers.
8:52 when he said you start questioning your life decisions.. I felt that
Thanks for your thoughful info. Please, can you tell me if the same holds true in women in peri-menopause and post menopause?
If so I am very interested in reading some of those studies if you are able to provide. Thanks!
I’m a 50 yo male. Many are shocked when they find out my age since I like to maintain a good physique and have a baby face. I weight train for hypertrophy four days a week peaking at 160’s to 170+ HR on my sets. I don’t go super heavy anymore since I’m trying to avoid injury and maintain joint health since I’m no longer a spring chicken. When my HR drops to 135, I start my next set. I also do HIIT on my treadmill 3 days a week making sure I hit max HR by increasing incline and not necessarily increasing speed. My usual resting HR is in the 50’s when I’m sitting in front of my computer working. I go for brisk walks on my breaks and lunch. My sleeping HR will sometimes drop to low 40’s. I’m assuming I have good cardiovascular health. I also do intermittent fasting doing OMAD.
Great video.. love the white board process.. one point they are kayaking not rowing! 😊
Lactate Threshold training, Muscular strength endurance, Muscular Power output training, hypertrophy or agility
Thanks
from India
Excellent presentation sir.
I began to go for interval runs twice a week at a 5' máx run, with the majority of runs between 2 and 3 minutes, with no more than 2' rest between runs. In one month i droped 74" of my first 5k run.
It's amazing how you make exactly the video i want to see, exactly the time that i have a question
So cool to hear about sport from an anatomist! Thank you for sharing!
As a freediver, what form of cardiovascular training would be best for deep dives while holding your breath?
Its like you know exactly what i want to see. Cant wait to watch it
If your just going for general health, anarobic cardio hits a lot of the same benefits as other two. You could flip that to doing mostly HIIT and only one steady state a week. Still lots of good adaptation, but in much less time. Save that fatigue for strength training.
Respectfully, this is bad advice and will lead most people to overtraining and injury. The heart and body both have limitations, and going all out anaerobically multiple times per week will overtax your system.
The reason why Zone 2 / Steady-State is good for you is because it’s easier on both, but still stimulates adaptations. So you can do way more volume of work, get more adaptation, and have less risk of injury and overtaxing your heart. That’s why the 80/20 split was invented.
@@aaaaooooii I should have been more clear. I meant HIIT 3-4x / week and one long cardio if your doing little to no other exercise. The point is for people who have little time for exercise. I did varied full body HIIT workouts 4x / week for a few years until my goals changed. Always felt totally beat up when the workout was done. But after a shower, energetic the rest of the day. I think most otherwise sedentary people can handle that after building up to it.
Another mistake in my earlier post was about saving fatigue for strength training. Best way to do that is low intensity long cardio. Or as the gym rats like to call it, LISS.
@@pixelfairyBest way is to cut time between sets and make your weight training err into anerobic cardio work. Then do your walking or cycling and such in addition to that.
You have to do them all, but in different frequencies (pyramid) zone 2 being the base and zone 5 being the peak
Great breakdown of these 3 systems 👍
Really looking forward to your video on Threshold training. I hope you can post it soon.
I always do some sort of cardio combined with strength in each session. Just used to it from boxing over the years.
Muchas gracias me gustaría ver este vídeo en español 🧠👍🏼
I have started running Feb 24 and my aerobic capacity is shit so one day I pushed really hard and ran 3.02 km in 15:34 mins but my max and avg HR was 191 and 204 respectively, which tells me that my aerobic base is bad then again how am I able to maintain 190+ bpm for more than 10 mins and I have also seen than I can perform better in HIIT sessions with exercises like squat jumps, lunge jumps etc than people with better cardio than me. But now I have started zone 2 training since I think I can't improve this way anymore without a good aerobic base after recording a max HR of 211. Also can you suggest how should one balance between aerobic and anaerobic for building endurance for boxing.
You need to do em all..
Variety is the spice of life, the same with training!
59 years old. All I do is Zone 2 bike rides, and 10 second HIIT intervals with kettlebells or my air assault bike. Last June I did the Death Ride (Tour of the California Alps). First climb took 1 hour 50 minutes at a constant HR near +160 bpm. That was the easiest climb. I NEVER do VO2 Max training! So is it even needed? I can't imagine ever doing anything harder than the Death Ride!
BTW I didn't do any special training at all for the Death Ride except for my usual routine. Also, I stopped climbing on my regular rides after committing to Zone 2 training. Also I have Multiple Myeloma and had a stem cell transplant 3 years ago so that pretty much reset my training clock.
As someone who has been skateboarding for 15 years, I'm curious as to where an average 2-3 hour skate session would fall into. I imagine HIIT as between tricks you may stand or take small breaks from seconds to minutes. Would love to know the pros/cons to the cardiovascular system through skateboarding 3-4 times per week.