How to Improve Your VO2 Max & Fitness with Science-backed Training | Dr. Andy Galpin
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- Опубликовано: 17 июн 2024
- I discuss how to optimize VO2 max by balancing low, moderate, and high-intensity training to improve cardiovascular efficiency and overall aerobic capacity.
Watch the full episode: • How & Why to Strengthe...
Show notes: performpodcast.com/how-and-wh...
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#vo2max #health #fitness
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Thanks for watching! The full episode, in which I discuss the critical importance of building cardiovascular fitness along with how to test your own fitness / VO2 Max and how to improve it, is linked here: ruclips.net/video/A8HbppXMDWY/видео.html.
Consider having a timestamps on videos that are 10+ minutes long. It outlines the ideas being talked about and makes it even more digestible. I personally tend to listen on the go, and I like to repeat sections that I didn't pay as much attention to (e.g. while catching a bus, crossing the street, etc.)
What are your thoughts on Gibala’s view that repeated short super intense cardio gives pretty much all the gains, and that 40% of exercisers don’t get much out of lower intensity long workouts?
Prefer this format of podcast way better than interviews where you have to follow digressions, unrelated questions and interruptions to pick the gold out of the dross. Thanks also for breaking out the different topics so that I can get to the area of interest until I have time to listen to the full 2 hour episode
Great feedback! It's very important and helpful. We will press on!
It's crazy to me how there are so many goofy food review channels and so few people interested in health, fitness, and how the body works... they'll care when they have a myriad of health issues.... this channel is criminally underrated and very fascinating.
He’s just a Huberman-copy
theyll out source to some loser doctor who puts them on ozempic and statins
I have a very simple test to know if I can trust, if the channel is quality, and if I can tolerate listening to it. Does it have any background music/noise (even subtle, especially subtle/subliminal), does it have memes. If it has these I more and more won't tolerate. As far as I can tell Andy's channel is about undiluted quality information, that's why I subscribed a few days ago.
@@user-yk1cw8im4hAnd you are another hater criticizing from your couch people who are trying to help.
@@user-yk1cw8im4hhuberman uses Andy as his main source for exercise science.
Andy, Best explanation of VO2 Max and Fitness I've ever heard.
Believe me I've heard a lot of "word salad" explanations
Amazing information! Thank you 🙏 for the clarification on how to improve your VO2 Max! You made it seem much easier than anyone else I’ve heard before 💪💪
Thanks for being so eloquent and precise in your explanations Doctor Andy. I'm a big fan of your work, so I'm super happy you decided to start your own podcast. Hope it lasts for many years. 🙏🏼
One of the best synopsis on Vo2 Max training I have seen so far - intend to use this wisdom for my next week of running sessions 👍
Clear and on point. Thanks Dr. Andy
Wow, after all this time this channel finally blew up! Congrats Andy Galpin!
Thanks for the knowledge.
This monologue has earned you a sub. Keep it coming. I'm also going to try and find your podcast
I guess thats why soccer (ice hockey, basketball etc) player are fit.. zone 2 and sudden zone 5 sprints and body splurges w dopamine when goals scored. They have fun w ther cardio
Soccer players have below average VO2max. And they can't possibly sustain long zone 2 workouots without getting into the higher zones. Every time you jump into zone 4-5, you have to wait for at least 30 min to return to your zone 2. Zone 2 is about keeping your effort steady for at least 1-2 hours. It is not about how much time you spent in zone 2 at the end of the workouts.
Thanks for Knowledge
Another great video Andrew
I checked resting HR on many of my friends, 70-80 for most.
2 above 80.
1 in 9, who regularly works out had 65. (nepal 🇳🇵). Trying to get more friends/family to move anyway they like.
Succinct into the point. Thank you!
I think the Zone 2 gurus are into it more for the mitochondria and longevity than the VO2 Max.
I am using my bike to sprint Hit style 8 30 second sprints, 1:00 rest between. Then I stay in Zone 2-3 for 15-20 minutes. Less stress on my knees and a good mix of strength and endurance. Also, I am getting speed gains on the bike, big time.
Sick. Thanks mate.
Absolutely amazing insights both from the short-form and long-form content. Until a few months I had hardly given VO2 Max any consideration and now its a key staple in my workout week. I did have a question regarding cardio sessions, can I mix different intensities in one session?
Nice slice from your first episode
I love this for you, Andy! 🙌
Thanks Andy. What do you think of circuit training in the gym for Vo2 max?
Best Science baked channel 💚
Love this!
@@drandygalpin 😀 real talk though, cheers from The Netherlands, you've been instrumental in expanding my knowledge and views on training. It's been extremely helpful and actually allowed me to be a bit more flexible and less rigid with my training. Thanks!
Hey, love the new podcast. You said you can do higher intensity stuff 2-3 times per week, lower intensity stuff everyday, but you didn't say how frequent I can do the moderate intensity stuff (82-92% of heart rate peak).
Also, I was wondering how to schedule this around doing strength/hypertrophy training. I'm guessing I can do the strength/hypertrophy training in the morning, and lower intensity every evening. Then I would have to swap out my gym sessions for VO2 Max training? Or is this something I could do after my workout?
How would you program or classify things that arent always steady efforts/heart rates? Stuff like jiu jitsu, wrestling, etc. Also how does the hr increase that comes with heat play into our different zones? Thanks!
Can you elaborate on the ending sentence about the limiting factor being the time it takes for the ventricles to fill with blood? Is it something that can be changed? What mode of exercise enhance it if any?
4x4 protocol - HIIT for improving vo2 max ruclips.net/video/EirgwA1FXUs/видео.html
Thanks Andy, how (un)important (you said you don’t really care) is it in your opinion to stay below 2.0 mmol lactate during the low intensity (60-80% maxHR) training?
Hi Andy, Thankyou for the explanation 🙌🏼🙏🏼… I would love to hear your thoughts on how a lay person (me, who trains for health and well being primarily…. With no access to laboratory settings) would best know what their current V02 max is? Is there a protocol that I could follow in the gym, I accept it probably won’t give a particularly accurate measurement…. But as long as I follow the same protocol and pay attention to the trend for improvements… many thanks in advance 😊👍🏼
He said how, watch the whole episode.
He said in another episode the 12 min run cooper test. That's what I used to calculate mine. But I think you don't even need go to that deep treat it like resistance training. Choose a running time between 4 and 12 minutes. Find your baseline. And then try to reduce your time or increase your distance covered over time. And if you improve it then you can be sure you are improving your VO2 max. Just the method I'm using instead of relying on the Cooper test but as long as you are doing something you will improve. If you want to improve further measure it
PS. I used running but just replace it with x activity that you enjoy. Like he said the options are limitless find the one you enjoy doing don't force yourself into one you dislike if that means you won't do it
Other alternatives for the 12 min Cooper test is the 1.5 mile Cooper run test (same idea but distance instead of time) or the Rockport 1 mile walk test if either of those are too intense.
Hi Andy - really enjoyed the podcast. However, I got the sense it was aimed at elite athletes. For a desk bound worker like myself who can spare 2-4 hours a week for cardio, what would you recommend? Peter Attia would say 80% zone 2 and 20% HIIT but I am thinking perhaps 50/50 zone 2 / HIIT would be better at these volumes?
What is the healthy hr after 3 minute Harward step test?
is high intensity continous training the same as high intensity repeat training?
When performing the Norwegian 4 by 4, should I shoot for the power output that will get me to the target heart rate or increase power to get to the target heart rate as quick as possible and the lower power so I can sustain for the entire 4 minutes?
Steady power is better I think. "Let the effort come to you"
What if I put an HIIT after a Z2 session? for example I run in low intensity for 40min and then I do intervals of sprints
That's what Peter Attia recommends and practices. That should help increase your lactate clearance and/or tolerance depending on your rest intervals.
Plenty of folks do that. The Z2 session is basically a long warm up before the intervals. Might be the best bang for your buck if you are low on time.
good to know, I will do it to save my time
There is literally no link to the metamorphosis program in the show notes.
2:33 We observed this in a rowing study. VO2 is higher in a rowing GXT due to increased muscle mass being utilized. #LawOfSpecificity
No doubt
First! is learning how to btreathe properly so optimal offloading of O2 can occur!
My issue with improvement is that I think zone 2 is a waste of time. So I will always end up in zone 4 or 3. Now I am going to give zone 2 another go
Zone 2 is definitely boring I'll give you that.
Throw in a podcast, music or ring someone. You should be able to talk while doing it. Set a 20 or 30min timer to start with when you are done that's it go your finished. This way it becomes enjoyable.
If it's a 5 zone set up and you have had a proper vo2 max. In around 2 and 3 is the way. ONLY if you are getting the higher zones done in other training.
After a while you can feel when you cross into anaerobic from upper zone 3 to 4. It's a mildly horrible
feeling.
hello dr. i am from india reguler viewer of your videos .... sir ,few days back my apple watch notified me that my v02 max level is low 27.7 then i got to know about this ...i am doing cardio traing 4...to 5 time in a week from last 3 months , and i noticed i adopted low carb diet from last 3 month too... is thier any link between keto diet and v02 max level because my vo2 max in decline from last 3 months.. please reply
Zero correlation between better VO2 and Ketogenic diet
High temperatures can lower vo2 max while your body adjusts. This might be the case for you due to weather changes
VO2 results from fitness trackers are notoriously unreliable.
How old are you?
Before all this… the single easiest way to improve VO2 is lose 1 LB of bodyfat.. (for anyone over 10%)
Facts!
HIIT is better, you just need to dial down on frequency and volume. Low intensity "zone 2' is going to hypertrophy the heart and damage joints.
:::throws shade at Attia::: 5:07
Andrew Huberman, is that you?!
Yeah it’s me.
Andy Galpiman
1:00 -- 60-80% of your MAX HR is easy? lol -- Maybe for PROs but I doubt that number for them. That gap between those numbers is HUGE. Go try that number. You are not a runner to even say this. Another thing here if you are running at 80% MAX HR, there is nothing much above it to train at other than ~all out running. Go try this ..lol
--
You get even worst with your moderate numbers for training ... You are easy to ban from my search results..
I am just a beginner but my max heart rate is like 205. A 160bpm (~80%) feels very nice to me. When I go running I usually have 180-195 bpm (I need to go slower i know). I think it's just very individual.
Without listening to this I'm gonna guess. Walk, jog or cycle regularly...
training zones are bs xd
Not what he said, in fact he said he just doesn’t think it’s the best thing to follow
Boom!
Hahahha wtf you on? Saying "Not unrealistic to see 30-50% improvement in vo2max after 6 to 12 months of training" at 12:46 ?? And claiming "science-based" just stick to muscles and stop talking nonsense about things you know too little.
You’ve no idea who this guy is. The 30-50% is based off studies where they actually train people and actually see these improvements. If you’re already trained you’re going to see a much smaller improvement though.
@@Kyle111 There's NO studies to show 30-50% increase in vo2max after only 6-12 months of training lol
@@Kyle111exactly. This guy is a nobody.
As much as this guy seems nice and expert in his field and gives very precious infos, ni one seems to prepare their talk, as if its a casual talk, 12 min can be done in quality 3 min!
Same goes for Huberman and many others .
You might think some person just criticising for the sake of it but the fact is because I value the infos they provide I HAVE to point out to the vehicle! May I be heard!
Take a look at Alex Hormosi what he can eloquently deliver in 30 seconds. Someone commented that they're little pieces of art.
It vecones a skill when the prep work is there.
I will not follow you anymore Andy😂
🤡🤡🤡🤡