The Exercise That Prolongs Life

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The Exercise That Prolongs Life

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In this video, Jonathan from the Institute of Human Anatomy discusses a type of high intensity exercise, how to do it, and how often you should incorporate it into your workout routine. He also discusses the relevant anatomy and the physiological adaptations and benefits on the heart and other cardiovascular structures.

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Cool Stuff

Merchandise

Codex Anatomicus
Coupon Code for 20% OFF: IOHA20

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References

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Video Timeline

00:00 - 00:56 Intro
00:57 - 01:58 "Redlining" the Heart and the Need For Oxygen
01:59 - 02:14 Getting Air Into the Body For Exercise
02:15 - 03:02 The Lungs Don't Limit You During Exercise?
03:03 - 03:34 Getting the Oxygen From Lungs to Muscle
03:35 - 04:18 Improving Oxygen Delivery For Exercise
04:19 - 05:26 Improving Flexibility & YogaBody!
05:27 - 06:58 Increasing the Strength of the Heart
06:59 - 09:03 Types of Exercises to Strengthen the Heart & VO2 Max
09:04 - 10:11 How Often Should You Do HIIT/VO2 Max Training?
10:22 - 12:10 How the Heart Changes With This Exercise
12:11 - 12:36 Other Amazing Adaptations With This Exercise
12:37 - 14:20 What is VO2 Max and How Does HIIT Influence This?
14:21 - 15:19 Is HIIT the Only & Best Way to Improve VO2 Max?
15:20 - 16:30 Why Should You Do High Intensity Exercise?
16:31 - 18:08 VO2 Max & Longevity: Keeping You Alive Longer?
18:09 - 18:45 Keep Exercising, Thank You!
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#anatomy #exercise #heart

[e.miller]

For a dozen years or so, I walked every morning in a part of town with steep hills. For about the last 3 years, when I walk up hill I have had to slow down or I would get dizzy. My cardiologist diagnosed bradycardia, slow heart rate. He said I needed a pace maker, but the problem would have to get worse before medicare would pay for it. A few months ago I watched this video but thought nothing about it until recently. About 3 months ago I bought a bicycle and have been doing intervals, where I go as hard as I can up hill from 30 seconds to a minute, depending on the hill. I can now walk up hill without problems. I have no idea how much my heart output has improved, but it is enough. I am almost 80 years old so I doubt any sane cardiologist would suggest my routine for fear of causing a heart attack. Thank you for improving my life.

[angeloselarja]

Resistance training, steady state low intensity cardio, high intensity interval training, mobility. All of them are important.

[renferal]

I have been working out for over 40 years, doing HIIT cardio and strength training. I recently turned 62 and am in the best health and shape of my life. Health is everything

[dalejansen]

As a firefighter paramedic for 28 years I can say unequivocally that the OVERWHELMING majority of hospital transports are due to years of sedentary lifestyle and poor nutrition. The comorbidities of lack of movement and poor eating habits are myriad and devestating. Excepting those disease processes and genetic factors that cause issues, most “illnesses” are absolutely preventable. Muscle wasting, decline in cardiorespiratory function, flexibility, bone health, etc., are all preventable. And there is NO excuse (except as noted above ) for not moving. That said, I became a professional firefighter at 38. 28 years later, I am 3 months out from transitioning from the fire service to the nursing profession. I have been a practitioner of physical training since I was 14. That makes all of it possible. Move, move, move. Thankd for the vids you gys do a great job.

[olefella]

Eat healthy, drink green tea, exercise, take vitamin tabs and sleep well.
That's what I've done and just celebrated my 90th birthday lately 😊

[dansullivan]

It's insane how amazing keeping fit is for every aspect of our health yet remains one of the hardest things to stay motivated to do, especially while depressed.

[Aryeh-o]

I can summarize the video:
1 - HIIT is gold standard for building aerobic fitness and heart capacity
2 - heart capacity and lung capacity can double in a fit person and it correlates with longevity so watch out
3 - 15m once a week for HIIT can be enough
4 - build up to it gradually to avoid breaking things (or fainting, as I have)
5 - don't go crazy with it or try to be the 70 year old cyclist who found his magic routine.

[samspade]

Did 21 years military. Used to run up and down a small mountain almost daily. Great shape, noticed when I got into a fight the dude literally just tired out. Now I’m 69, fat out of shape, and on the slow return. Wish me luck.

[milosmacura]

Three years ago, in my early twenties, I was overweight and my fitness level was a solid zero. Now, I work out regularly, run, go for walks and hikes. The human body is an incredible thing. The more you test it, the more you strengthen it, the more you look after it, the better it will serve you. Simple as that. As many of the other comments have pointed out, health truly is everything.

[skyboomer]

70 year old guy here and been doing HIIT for 1.5 years. I try to do it 3 times a week, more than that is too hard on my old bones. It definitely works but the emotional benefit is almost unbelievably positive. I’ve found HIIT can be done on any aerobic machine at a typical gym or your in your basement or you can do the same thing just running around your neighborhood. The hardest part is dragging your ass out of your big fluffy chair.

[MrPsycic]

Any exercise is better than no exercise.

[ehamlin]

Saved this to my “watch later” for those days I don’t feel like working out. Not labeled as a motivational video, per se, but highly motivating! Thank you guys for all you do!

[mattmatthews]

My grandfather is still very healthy for his age in large part due to his constant activity. He was a runner for over 20 years and still works today. He's almost 80 and still looks like he's in his 60s.

[dtee]

73 years old and not feeling good about myself so I set a goal. Now I walk everyday and play golf 3 times a week, my Fit Bit records 30-35 miles per week. The walk path I take with my dog daily has a long hill at the end that really ups my heart rate for about 6 minutes, after watching this I feel I need to now increase the intervals. My routine, walk everyday, golf three times per week when possible, every other day 3 sets of 12 barbells, 2 sets of 12 curl bar, 2 sets of 12 inner curl bar light weight ( careful of rotator cuffs), extended planks ( alternate left arm right leg up ), ab wheel 35 extentions, band excersie for thorasic mobility, 35 pushups and some yoga stretches. I feel that keeping my mucsles toned is important especially at my age. Over the past year ( 74 now) I have lost 35 lbs., BMI 23.6. I was on a high dose of blood pressure meds, then reduced to a lower dose then 5mg the lowest and now 1/2 of that and will ask my doctor to go off at my next visit for my yearly physical. My resting heart rate is 54-56, BP varies mostly 115/70/ 65 . I do not eat fast foods, plenty of fresh veggies with olive oil, meat only once per week, chicken & fish and " very little sugar". I do drink green tea with raw honey daily. I am not a fanatic about food, I do enjoy some junk food once in a while. I have an advantage because I am retired but a few of these excersises can be done while watching TV or listening to music. My progress was slow but had no spikes. The best result is feeling good about your acomplishment after the work out. I guess you could say I took my goal to HEART. Thank You for the enlightening video.

[oovidio]

I'm 53 years old, and I work part-time as a bike courier and part-time as an interpreter. I've been using the bicycle as my main mean of transportation since 2011 and I feel great! I bike at my top capacity at least twice a day and when doctors check my heart, they say your heart sounds great! My kids say when I'm your age, I want to be like you dad! I've been a sportsperson since I was a kid and I can say for sure, doing sports pays off!

[traceyrossmann]

I recently changed my whole entire life. I started at the gym 5 days a week, doing high intensity strength training. I can't really do steady cardio as I also have hyperhidrosis. The high intensity strength training has changed my life. I have endurance and stamina to do everything I need to do in life without taking naps. I have better balance, and I can now do so much more in my every day life. My depression and anxiety have become quiet, with little to no problems from them anymore. I've gained weight (muscle) while having a leaner figure as the fat has melted off of my body. Please consider adding strength training to your life, and I'm sure your life will be greatly improved as well! This video also taught me a few of the last pieces of the puzzle to complete my new plan for my life, so thank you very much :)

[thelusogerman]

9:57 In my experience one of the easiest ways to do this is doing push ups. Set an easy goal. I had stopped going to the gym because i wasn't at home for 2 months and was out of shape so i started with 10 a day for 10 days. This i thought to myself "this is too easy" and started doing 15. 1 and a half months later i'm doing 60 everyday (4×15) and it doesn't cost a thing. It's literally 1 minute for each set out of your 24 hour day and you'll see benefits in like only 2 or 3 weeks. Push ups are one of the most overlooked exercises when taking into account their simplicity, versatility and benefits

[autiejedi]

As an older person with health issues, when I started HIIT, I did 10 secs with 50 secs rest at first. I worked up by 5 sec more work each week. Still struggle to do more than 30/30, but working on it. Dr says all of it helps though. Also steady state and weight training as a total routine.

[darrylcullen]

Lots of evidence to suggest that long level 2 training is very beneficial. I'm 63 and a cyclist in really good health. My cycling incorporates HIIT when I try to keep up with younger people. But, don't go hard too often or tiredness creeps in

[fierypickles]

Def be careful when you do hiit, especially if youre a starter. You can pass out if you go too hard. Definitely warm up first. Build up to it, go little by little. Do some days of short durations, them maybe do one day where you reach higher. Dont go hard once you feel you know your limitations, so youre not getting dizzy