How to Improve VO2 Max and Why It's Important for Longevity - Brady Holmer MSc

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Timestamps:
02:40 What Is VO2 Max
05:29 Bon Charge Sponsorship
06:20 How to Measure VO2 Max
13:00 How Much VO2 Max for Longevity
18:25 How to Slow Down VO2 Max Decline With Aging
25:15 What Determines VO2 Max
29:42 Does Too Much Exercise Cause Artery Calcification
34:50 Can Exercise Make Up for Bad Sleep
37:40 HIIT Cardio vs Zone 2 Cardio
46:20 How to Know If You're Doing HIIT
50:15 Optimal HIIT Intervals
54:40 How Much Zone 2 Training
57:10 Running and Injuries
01:00:00 Supplements That Increase VO2 Max
01:06:00 How High VO2 Max Is Too High
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P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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Опубликовано:

26 июн 2024

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Комментарии : 47

@SiimLand Месяц назад

@willemvanriet7160 Месяц назад

Took a lot from this as explained in every day language compare to say a Huberman podcast, thanks!

@willemvanriet7160 Месяц назад

I run on the track for HIIT. Started with 400m in +-90 seconds. After hearing of Norwegian method I switched to 800ms, running +-3min. Finding the 800s better as they keep me in the required physiological state for longer. They're much harder as one have to sustain your pace longer. I'm 55 so projected max heart rate is 166 and I'm hitting 85% of that at 140.

@RadarAustralia Месяц назад

At 63, I am finding that the longer effort with Norwegian method was difficult at first because the pace difficult to maintain. Max heart rate is 166 VO2 max 49. The method, for me, is great training for getting the most out of surf ski downwind.

@robgagnon Месяц назад

great interview - thanks!!

@jackbuaer3828 Месяц назад

If V02 max is the key to longevity, then, how come : (1) 4 minute milers and olympic marathoners tend to only live to the average age of 77, (2) brisk walkers tend to live to the age of 86, (3) Olympic Golfers have the same lifespan as Olympic Cyclists, and (4) Olympic Sprinters die earlier than the general population. The Elite Cardio athletes are not doing so well in lifespan measurements compared to walkers. Sources: 1 4 minute milers - BMJ 2. Olympic Marathoners - BMC Sports Sci Med Rehabil 3. Brisk Walkers - 2019 Mayo Clinic Proceedings / UK Biobank Data 4. Olympic Golfer / Cyclist Comparison - BMJ 5 Olympic Sprinters - BMC Sports Sci Med Rehabil

@jackbuaer3828 Месяц назад

The way others have addressed this data in the past is that they presume / argue that the Elite athletes must have gotten fat and out of shape in their elderly years and that's why the stats are skewed like that. In essence, others have' presumed that the Elites lost their V02 max levels as they got older out of laziness. I don't buy that argument. First, the upper echelon of the Elites have intrinsically naturally high VO2 levels, even without training. Second, Elite Athletes don't tend to be lazy and they tend to have a lot of discipline. I doubt that most Elites go from a history of high level fitness to sitting on the couch most of the time . Compared to the general population,, elder elites are more likely to engage in fitness activities, but they don't have impressive levels of longevity on average.

@jackbuaer3828 Месяц назад

I will further add that my dad is eating his ice cream, taking his BP medication, never did much cardio (at least not in the last 35 years) and at 85, he is outliving most elite cardio athletes.

@TC-by3il Месяц назад

I tend to agree that VO2 max is somewhat overstated as far as longevity goes, especially the claims about it being equal to smoking, but you need to re-read your sources. In depth, because you're not exactly right either. What does appear to be the case though, is that a high VO2 max in and off itself is not necessarily associated with longevity as the mendelian studies show, but that the exercise required to increase your VO2 max is the cause of any longevity benefit. VO2 max is then a proxy for healthy exercise habits.

@user-yf5tv8hi3e Месяц назад

The answer seems straightforward for Olympic athletes. They push their bodies to the extreme limit of performance, to the

@jackbuaer3828 Месяц назад

@@TC-by3il I am not wrong. How could I be wrong? I did not state a position. I simply reported findings in various sources, made some comparisons and posed a question. Nothing is incorrect about what I stated. I am an avid exerciser (running, sprinting, lifting, sports, some walking), but to date I have not seen evidence that exercise alone or in combination with a well balanced diet provides extreme longevity benefits. So far, with respect to all of the studies I looked at in terms of exercise and lifespan, the Brisk Walkers did the best. Tour De France participants did the next best, but fell far short of the brisk walkers. Now, of course, I am comparing disparate sets of data. Unfortunately, to my knowledge, there are not too many data sets to work with for looking at lifespan data (as measured in added years of life) in relation to exercise.

@angeladavies Месяц назад

Beetroot and walking hills I love thank you excellent conversation.

@lebenmachtkunstlifepowersa9813 Месяц назад

Can you do a Video on iodine i See very conflicting Information on it

@anthonyseddon1666 23 дня назад

vo2max boosters: ashwaghanda, and quercetin (aside from beet juice as Brady mentioned)

@vince1229 Месяц назад

A slower resting heart rate has been associated with a higher VO2 max, I know many endurance athletes who have a mediocre resting heart rates of 56 bpm. It's genetics. I was a 60 - 400m track sprinter and my resting heart rate was 29 bpm at 26 years. At 61 years my resting heart rate is low 40's so my VO₂ max would be well above average.

@johnmausteller Месяц назад

Masters degree in human performance? Wow. Never heard of it

@SardonianSmile Месяц назад

now you did 🙂

@Leo007619 27 дней назад

@@SardonianSmilenow he has*

@SardonianSmile 27 дней назад

@@Leo007619 🙏

@jp7357 Месяц назад

I bought some “super shoes” for the austin 10k, decided to try them out on a trail run 2 days before, horribly rolled my ankle and managed to rub away patches on both heels die to the wrong socks for the higher shoe … so, .. I’m not a fan but am interested in trying them in anger.

@user-mg5os8zk1w Месяц назад

Didn’t realise Dustin’s Poirier had a Masters 😜

@Sheeshening Месяц назад

High intensity for mitochondria and low intensity for stroke volume. Interesting, I would have put it the other way around

@cagehunt5531 Месяц назад

Vo2 max will be very hard regain you older you get. Even when young you drop alot and hard come back 100%

@Eri-mn9qi Месяц назад

Whats simm biological and chronological age? And blood type?

@grantlikes2sing Месяц назад

Don't vo2 max calculations include assumptions relative to the age of the person? How can this truly be accurate since it assumes everyone ages at the same rate.

@willemvanriet7160 Месяц назад

Endurance athletes could pickup the calcification and heart damage due to their high carb diets (during training and races e.g. glucose syrups, sugar in hydration drinks) and likely insulin resistance as they age. One can't out-exercise bad metabolic health forever.

@BlissBlessHappiness Месяц назад

Nonsense; your (likely) high protein diet is far more deadly; activating Mtor excessively (real accumulative science). I do not recommend unwholesome carbohydrates, however. Dates and water is enough, though, for example - to enable endurance. Americana bro-science and your followers live in a very narrow world of scientific delusion; due to massive tunnel vision; not able to hear anything else than the echoing passes of gas of your fellow inmates. Not seeing the forest for the trees.

@vince1229 Месяц назад

And endurance training trashes your left ventricle, increased the chances of Afib and necessitating the fitting of a pacemaker later in life (ie. Peter Snell).

@Sheeshening Месяц назад

Potentially also way too low on Omega 3 which is fairly directly linked to

@jp7357 Месяц назад

Actually, the calcification is due to disruption of laminar flow in the arteries. Carbs do not increase apoB, saturated fat does. When you add higher apoB (or ldl-p) along with arterial flow disruption due to higher blood flow soft plaque accumulates which then causes calcification. Some of it is also probably due to high lp(a) and laminar flow disruption. Any liquid flowing thru a “pipe” at huger pressure /rate will erode the pipe and cause damage.

@TajFun.Boeing737Max8 Месяц назад

Siim Land you have too much protein in your diet because you once competed in a bodybuilding competition and why you put too much protein in your diet. When you take collagen peptides in the morning, you should not add other protein from the supplement to them because this will interfere with the absorption of collagen.

@willemvanriet7160 Месяц назад

No such a thing as too much protein