The Most Effective Type of Cardiovascular Training

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The Most Effective Cardiovascular Training
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In this video, Jonathan from the Institute of Human Anatomy delves into the critical aspects of cardiovascular fitness that everyone should consider incorporating into their training routine. Learn the cardiovascular adaptations your body undergoes during various types of cardio, from Zone 2 aerobic exercises to VO2 MAX and anaerobic training.

Discover how different cardiovascular exercises stimulate your heart, enhance endurance, and improve your overall fitness, plus the benefits of each type of training and how to implement them effectively in your workout plan.

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0:00 - 1:22 Intro
1:23 - 3:30 Understanding Musculoskeletal and Cardiovascular Adaptations
3:31 - 4:24 Cardiovascular Adaptation 1 - Aerobic Base
4:25 - 5:37 How Zone 2 Training Stimulates Cardiovascular Adaptations
5:38 - 6:38 Benefits of a Stronger Heart and Increased Endurance
6:39 - 7:53 Cardiovascular Adaptation 2 - VO2 MAX
7:54 - 9:28 What a VO2 MAX Session Looks Like (4x4 Training)
9:29 - 10:53 Benefits of Reaching Your Max Heart Rate
10:54 - 12:47 Cardiovascular Adaptation 3 - Anaerobic Capacity
12:48 - 13:56 Why You Breathe Heavily During Anaerobic Training
13:57 - 14:53 Benefits of Anaerobic Training
14:54 - 15:54 Applying These Benefits to Your Training Routine
15:55 - 17:36 Power of Stimulating Mitochondrial Synthesis
17:37 - 19:33 Benefits of VO2 MAX Training Once a Week
19:34 - 21:31 Comparing Anaerobic Capacity to Aerobic and VO2 MAX
21:32 - 23:10 Fitting Exercise into Your Lifestyle and Goals
23:11 - 23:32 Thanks for Watching!
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References:
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Music by Bensound
License code: R9MZGP0TDSHEMWYW
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Common Questions:
What are the best cardio exercises for heart health?
How does Zone 2 training improve cardiovascular fitness?
What is the difference between aerobic and anaerobic cardio?
How can VO2 MAX training benefit my fitness routine?
Why is it important to train both aerobic and anaerobic systems?
What is the role of mitochondria in cardiovascular adaptations?
How often should I do VO2 MAX workouts?
Can anaerobic training improve endurance?
What is the most effective cardio routine for overall health?
How can I fit cardio into my busy lifestyle?
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#brilliant #instituteofhumananatomy #cardioworkout

[flxppyy]

looking at myself as a videogame character and trying to max out health stats has really done a lot for me!

[mohanad]

Sometimes, I can't believe some videos on YouTube are free to watch. This is absolutely one of them. Thank you!

[rockroll]

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.

[Abe_]

Questioning life decisions is so accurate for VO2 max affirmation 😂

[elementsportedmonton]

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!!

[lukenukem]

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!

[_.alex.-]

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.

[jeffreyyoung]

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!

[scottwilliam]

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!!

[ItsShatter]

This video convinced me to start including 1 session of HIIT per week. I both hate it and love it. After it’s over I feel like I’m gonna keel over and die for about 5 minutes, and then I feel fantastic. It’s also the day that I end up getting my best night of sleep 😂

[miguelalonsoperez]

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.

[marclink]

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

[rickywinthrop]

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.

[MccabeBro]

For majority of Americans, simply moving at all seems to be helpful at this point.

[Lennybird]

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!

[auriceburrell]

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. 😊

[scottyg]

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!!

[patrickflanagan]

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 😁😁

[Intrinsic]

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.

[tomhammer]

This is by far one of the best videos I have seen on different training, techniques. Great job.