How to split high-intensity and low-intensity cardio

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This clip is from episode # 293 of The Drive, AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity

In the full episode, they discuss:

- Common questions about high-intensity interval training (HIIT)
- The four pillars of exercise
- Using HIIT to improve VO2 max
- And more

Listen free (ep. # 293) on Peter's website or your favorite podcast player. Become a premium member to access our extensive show notes for this episode.

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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So true! About reducing the risk of injury and increasing the level of enjoyment ❤

MindfulSimpleSolutions

I'll do maybe hour moderate stairclimber, next day UB strength, next day (recovery day) 15k steps walking, next day stairclimber intervals, next day swim moderate intensity, next day LB strength, next moderate stairclimber...something like that. Love the variety.

jeffblair

I can crank up the resistance more on a spin bike than I can run fast. Tabatas with a 90%+ heart rate works without the joint pounding.

richhall

I see a lot of people commenting on how high intensity training is hard on them because of injuries. As a swimmer I can tell you that some of the healthiest older people I know are swimmers. You can swim fast and not hurt yourself if you work on your form first. So if you like to swim but you're not that great at it and you don't have good form it's probably a good idea to find an instructor who can help you or watching YouTube tutorials. Get a partner and have them look at you because you can't really see yourself like you can in the mirror when you're lifting weights or doing exercises. If you see someone who is a superior swimmer and they have stopped ask them to look at your form and what you should do for improvements. Most people who have put a lot of effort into swimming or happy to help those who are interested in doing the same. The point is is that you can do high-intensity training in the water and you are less likely to get injured then if you do it on solid ground.
My training for cardio is fairly simple.
I swim one mile twice a week non-stop and then spend 18 to 20 minutes in the sauna afterwards. I drink lots of water. One day I tried to swim half a mile quite quickly but not at a sprint pace. Afterwards I rest for a few minutes and then do 5 to 10 sprints the length of the pool while swimming back slowly. I rest in between each one. Then 12 to 15 minutes in the sauna.
If you are not trying to be a competitive athlete this is a fantastic workout. Work on your form and remember you can swim any stroke you want to get the mile. The goal is to not stop and not get hurt.

BigBadWolf..............

unilateral leg exercises like lunges and split squats with low to moderate weight will train your muscles and your cardio at higher reps of 15+. This is a good way to get in higher intensity, safer, low impact work while also satisfying resistance training demands. Try doing 15 bulgarian split squats at 30-60 lbs of added weight with 6 second reps without your chest exploding

zakazan

Rip away from the seat/bed & phone & enter the moving world. It doesn’t get easier, it actually gets harder as time goes by. But once you do, i swear you will feel better.

xeropunt

I’m 57 and always worked out. My high intensity is that damned stair machine. I leave it all right there. Sometimes like today I feel like I go too hard. It’s a mental game too. My legs are numb and I really want to quit, but I don’t…. then I gotta stand there for a few minutes just to ensure I can walk. This happens once a week. Zone 2 on the steps the rest of the time

mannymotta

I like this a lot. I'm already doing this... mainly to hold in to my muscle mass while I cut while still improving my V02 max. I lift weights every other day on a 3 days split... I walk with a weighted vest until my total step count reaches 15000 for the day... usually 20mins- an hour.. and I run hill sprints once a week on a non lifting day. I've had great results with this.

GregPaxson