This Exercise Protocol Reduces the Age of Your Heart By 20 Years

In this video, Dr. Benjamin Levine and Rhonda discuss:

• At what age the heart starts to shrink
• The exercise protocol that reversed the heart's age-related structural changes in sedentary 50-year-olds by ~20 years
• Benefits of starting an exercise regimen in your 70s (is it too late?)
• What it takes to reverse vascular age by 15 years in 70-year-olds

*Download my FREE 13-page Omega-3 Supplementation Guide*:

[bobbrian]

In summary: 5-6 hours per week. Incorporating one (sometimes 2) session of 4 x 4mins high intensity intervals, hard enough to hit 95% max HR. 20-30 mins easy exercise on day after intervals. Strength training twice a week. Longer easy/moderate pace cardio on other days

[FitDadMD]

Summary: Reverse effects of sedentary aging with exercises. It’s never too late to start.
1. Start slow and work into it to avoid injury.
2. Do 3-5 days per week of mild-moderate intensity cardiovascular training.
3. When able, replace 2 of the above with more moderate intensity.
4. When able, include high intensity interval training (HIIT) on 1-2 days with 4x4 structure (max exertion for 4 mins, then 3 mins rest, repeat total of 4 times. The following day should be 20-30 min low intensity like a walk.

If you appreciate the summary, I’d appreciate you checking out my channel to see if it might interest you! ❤

[Mr.GregFitness]

I have to exercise in the morning before my brain figures out what I’m doing.

[albertlevert]

I am 72 years old. I had a heart attack three and a half years ago. Since then I do 50 minutes cardio training almost every day. I feel very good and this video motivates me even more to continue for as long as I can. I hope to be able to keep doing it when I am 85!

[swamphawk]

So, what you're saying is.... training 30 minutes a day, 4-5 sessions per week, including one HIIT set per week, reduces heart stiffness in 50 year olds down to early 30s. I think I'll start now.

[Lemarchelesa]

My mother had horses to take care of in her mid fifties to late sixties. Since they were on her property she did all the work herself, shoveling out the barn twice a day, carrying buckets and feed, pushing wheelbarrow with heavy loads. Other than that no exercise at all. She is now 93, mind and body in good condition, has a rosy complexion that you don’t often see in the elderly; she has had multiple falls due to arthritic knees, but no broken bones. My point of course is that staying fit can be accomplished by doing things that you love, incorporated into your life. Also know a couple in their early nineties whose main activity for years was gardening and landscaping their own property. They got lots of sunlight, fresh air, exercise and enjoyed what they were doing and each others company.

[HarryFenton]

64 years old, been training cardio and strength since I was a teenager. Healthy feeding etc too. The last couple of years I have felt a definite change in maximum output on the bike uphills. No loss in strength yet. I`m trying to not lose more than a couple of percent each year, without hurting myself.

[michaeltodd]

I'm 66 1/2 and walk 4-6 miles a day, do Total Gym and other strength training, even a few pullups. Thanks for all of this information.

[chrisd]

I'm watching this at age 57. Very interested in this. Thank you for linking to the actual study, so we can have a good look at it.

[dangcoppock]

I am not experts by any means but I have been exercising for 40 years. One thing I did not doing it seriously was lifting weights. Small hands weight max is 12 lb. I do five days a week, Now at 75 I still fast walking ( running) for 2o to 25 minutes about 2, 500. Steps on treadmill, It’s like med- impact aerobics, at my age I still can hike up to the mountain top and back. ( hiking with groups ) I hope I will be able to do this for a long time..!

[stevezodiac]

I have been a cycling time triallist for the majority of my life, regularly training at my aerobic threshold of 170 bpm. At 61 in my cycling club, I was the third fastest first claim member 'scratch' ( all ages ) in our evening series time trials and still train regularly at my aerobic threshold now at 65 about 3 times a week for an hour( like an ftp test). The study backs up my sporting life long outcomes, with regular high intensity training.
It is something that I had already found out years ago through practical experience.

[dannyhall]

Dr. Benjamin Levine explains things really well. It makes the info accessible to non experts.

[Ucanbikexc]

I am 70 now and have gained 25 pounds over racing weight due to mostly injury and life in the last 5 years. I raced a few different sports (cycling, running and Nordic skiing mostly) for four decades. Resting hr is 53-54 with a max of 150hr at the most. It has been fun to play with a HR and BP kit, after not using a HR monitor for 15 years. I have many friends for 5 decades, who are in their 70's now. I am sure their MVO2 are still in the 50s with max in the HR170-180 range. They still stick to a lot of those in their 30's and 40's in Nordic skiing. It is body weight and strength per pound that helps a lot. Some can still do 10 pullups in their 70's. Core strength is the key.

[garymatthews]

This study was done in 2013 with a grand total of 62 people, with 57 actually completing the study. I’m not sure how much I’d take away from all of that. I plan to keep moving.

[roseoconnor]

My fitness coach has me on a 5 day per week similar program. When I started 15 months ago I felt terrible. Now I’ve never felt better!

[mengwingchun]

this was a great find, thank you for the interview.
It was a great feeling to know the change i made in my training is on the right path to aging with grace

blessings and peace to all

[speckofdust]

Arguably the most valuable and informative 15 mins of education I have ever watched on you tube thankyou this was priceless 🙏

[narenmenon]

As Dr. Patrick suggested, Omega-3 fatty acids can raise Omega-3 Index, as it did in my case to 11%.
I do not eat meat fish or poultry, but I eat eggs for breakfast, home made yogurt.
I take 3g of EPA +DHA daily. I try to avoid eating Omega 6's because I can get that from nuts, lentils and beans.
I cook with ghee, butter, EVOO, coconut oil and Use MCT in my coffee.
It also improved my Insulin Sensitivity, by lowering my Fasting Insulin to 6. My HOMA-IR reduced from 2, 4 to 1, 3 in just two years.
I am 75yr. 5mo.
I have been doing Keto + IF for 5 years, But I have been on a low sugar low car. for 10 yrs.
At 65, I was fat and sedentary. A lot of issues, but I am much better than I was 10 years ago.
No hear issues, but may have been heading there.
Despite a family history among men, I have avoided serious events. Some blockages, but that does not bother me.

[colinforsecs]

I'm not quite doing this but I'm 46 years old and have been a lifter since my 20's. Probably stuck doing the same routine for years I started to notice fat around my obliques and thighs, typical for a man my age I guess. About a month in a half ago I stopped doing weights and light cardio after, and started doing cardio and weight training on separate days...So basically, I prioritized my cardio more seriously then before...Just a steady incline on the treadmill for about an hour 3 times a week. And I do 2 full body workouts a week super setting body parts and taking 30 seconds of rest in between. I went from being bulky to more of an athletic physique rather quickly and I believe it was the cardio on separate days that worked. I'm not eating any different, I follow a good diet of moderate protein, I eat lima beans with my eggs, and I stay away from trans fat, not afraid to have olive oil on my salad.

I like this video, I believe that the key to longevity is to just be lean. Guys walking around weighing 250 at 6ft even if it's all muscle that's still more weight then your body was designed to hold. It's like the boat only can hold 4 people and you're putting 6 on it all the time.

[undrellx]

What an excellent discussion on how exercise can affect the ageing process, with particular emphasis on cardiovascular health... should be obligatory viewing for everyone...