Best Predictor For Living Longer: Why VO2 Max Matters

Also learn how to maximize heart rate, and maximize your body's oxygen consumption. Discover the benefits of VO2 MAX benefits and its links to longevity. Have fun elevating your fitness journey!

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0:00 - 1:45 Importance of Heart Health & Exericse
1:46 - 2:58 Why High Intensity Exercise is Important For Heart Strength
2:59 - 3:25 How Much Can Exercise Actually Strengthen the Heart.
3:26 - 4:08 Fitness influencers: Lungs, Heart, Blood Vessels, and Muscles
4:09 - 5:14 Maximizing Heart Rate and Your Oxygen Consumption (VO2 Max)
5:15 - 8:03 The Proper Way to Set Up VO2 Max Training and the Importance of the Challenge.
8:04 - 8:31 How Often Should You Do This Training?
8:32 - 9:45 The Benefits of VO2 MAX Training
9:46 - 10:45 VO2 MAX and Its Links With Longevity!
10:46 - 12:01 Final Thoughts!
12:02 - 12:39 Support The Channel!

License code: TSGVZUO51WRBNIOS

#HeartHealth #VO2Max #instituteofhumananatomy #fitness

[menumlor]

When I was in the marines something that we use to do 3-5 times a week was run up hills a lot. And I mean a lot. My legs got bigger, lower back got stronger, and my stamina was insane.

[naishe]

I think this video should also include that people should get their heart health checked before they jump into VO2 Max high intensity exercises.

[chrisbahnsen]

I think this type of training is under appreciated. After doing 1km sprints (with hills) and 15 minute treadmill runs at ~85% intensity each twice a week, I was able to get my 5k time down from 23.38to 19.12 in just a year.

[NewMessage]

I just let opening my bills spike my heart rate. Never fails.

[alienautopsy]

Doing HIIT saved my life. It takes a couple of weeks to get used to but once you adapt your health will improve

[larryhennis]

Had my VO2 Max tested a few years ago and had a number of 55, which is excellent for someone my age. I do competitive stairclimbing (Yes, there really is such a thing - look up towerrunning or competitive stairclimbing.). We who do this call it the hardest sport you've never heard of! If you want to increase your VO2 max and engage in a low impact activity, this might be for you!

[TheSandkastenverbot]

In case you wonder why many pros don't do explicit VO2 max workouts: While VO2 max is very important for every endurance athlete, it's also one of the things that is maximized relatively quickly (several years). Much quicker than e.g. aerobic fitness, efficiency or lactate clearance.

On the other hand, many still do training sessions above anaerobic threshold so they're getting close to VO2 max range anyway.

[mewsiu]

its amazing seeing all of the little things ive researched over the years get featured in these videos and steadily we're coming to a general consensus of best human health practices. HIIT has been around for awhile (and science literature detailing benefits of sprint interval, etc, versus traditional workouts) showing how effective is for the time spent and the processes it starts / contributes to in the body for overall wellbeing

[elduderino]

I (53m) had a VO2 max test today. I scored 45.9 which puts me in the 88th percentile for my age. I ran marathons and did high mileage in my 30s but for the last 12 years I have only been running c300km per year I.e. one 5k per week on average at 5min 6min/km pace. Always steady state cardio. In short don't underestimate solid regular steady state cardio. I've never done HIIT, I may do, but you can get very very fit without it. My $0.02

[-yx]

recently just started sprinting again and first day was awful, i felt like my heart was close to exploding but the second run felt much easier. The adaptations came quick

[mikemaldanado]

Intervals are essential and you'll see increased performance in just a few weeks. For those of you that find it hard to push yourself to the necessary levels ii recommend doing uphill intervals.

[zakazan]

vo2 max can be improved only about 5-15% utilizing high intensity exercise. A 50% increase in vo2 max was observed after 3 years of specific moderate intensity high volume exercise with 1.2 mmol/L lactate levels. This matches up with endurance athletes having the best vo2 max since they spend 80-90% of their training in lower intensities, just at high volumes. Renowned sports physiologist Andy Galpin says to only do a max effort 4-5 minute sprint once a week with the rest of the training time being more moderate pace. As with muscle training, volume seems to be the key here, while there are some ways to drastically reduce that time for some benefit, you aren't reaping the value of high volume training. High intensity training is also present in the muscle world, with Mike Mentzer being one of the most popular figures that preached it, and again you can get good gains with these training styles, but the more volume you put in, the more you gain, with obvious caveats like overtaining and overreaching.

[MrPeperoni]

The "easiest" way to accumulate time @VO2Max (if you map your VO2Max to a HR-range) is a crosstrainer. I do running and cycling and had to use a cross trainer because I could neither run nor cycle for a certain while due to a back injury. I can do 10x4 min above 95% of my MaxHR on a crosstrainer. I can do about 25 minutes with running and 15 with cycling, whereas, if I map VO2Max to power I can get to ~20 minutes cycling if I do it Tabatha style (3x10x40/20). I think this is because I utilize the most muscles on a crosstrainer, so I can generate a higher oxygen demand without the muscles already being on their limit with regard to lactacid capacity. When I am cycling, I have to create all that oxygen demand mainly with my quads and my glutes. I also feel that with regard to recovery, I am trashed the next day when doing 6x1000m running, but I am fine after 10x4 minutes on the crosstrainer. And also while exercising, crosstrainer is the "least painful" way to get close to your MaxHR.

[VeronicaKozyreva]

Thank you! I love your fitness related videos! A bit more on jumping and spine health and varicose veins would be awesome too.

[philave]

Thanks!) That is the first video I've watched on this YT channel. I am blown away by the content quality. And I was really surprised by the Brilliant add. I use it myself!)

[liz]

Would be so interested to see studies like this on folks who specifically work on lung capacity, like opera singers and professional wind/brass musicians.

I noticed a strong correlation between my swimming endurance and playing clarinet & singing.

My lung capacity and breath control from swimming helped my music, and vice versa.

[dlg]

I am already in excellent health, having gone thru a long and challenging lifestyle transformation several years ago. However, I tend to focus my exercise on mostly body weight strength training (push-ups, planks, dips, squats, curls, etc) and low-moderate impact cardio (power walking, light jogging), mainly because I have severe spinal stenosis that limits the level of intensity that I can achieve without injury. So I decided to purchase a Sole elliptical machine to incorporate high intensity training a couple times per week. It's been great so far and is an excellent option for people like me who simply cannot run, cycle or anything else that aggressively impacts joints. I am finding it a bit awkward to learn to use comfortable, but that's just a matter of getting the foot rests adjusted correctly which takes some trial and error. I really like it overall.

[amhawk]

I do kickboxing for an hour twice a week and basically it's 45 minutes (excluding the warm up) of 3 minute rounds followed by 3 minutes of rest (where you hold pads for your partner). By halfway everyone's gassed and then it's another half hour of pure willpower. It feels great though once you've finished the session!

[TheArizonaRanger.]

Happy I found this channel.
Biology has been my least favorite subject to learn about in school. However, my favorite teachers have been my biology teachers, and I loved and learned in their class. I get the same joy watching these videos.

[cleofassurryawanahi]

I am getting better understanding of our unique body and various mysteries of our Human Bodies with these special videos curated by you and Justin 🎉