How to Improve Your VO2 Max & Fitness with Science-backed Training | Dr. Andy Galpin 

Consider having a timestamps on videos that are 10+ minutes long. It outlines the ideas being talked about and makes it even more digestible. I personally tend to listen on the go, and I like to repeat sections that I didn't pay as much attention to (e.g. while catching a bus, crossing the street, etc.)

What are your thoughts on Gibala’s view that repeated short super intense cardio gives pretty much all the gains, and that 40% of exercisers don’t get much out of lower intensity long workouts?

He’s just a Huberman-copy

theyll out source to some loser doctor who puts them on ozempic and statins

I have a very simple test to know if I can trust, if the channel is quality, and if I can tolerate listening to it. Does it have any background music/noise (even subtle, especially subtle/subliminal), does it have memes. If it has these I more and more won't tolerate. As far as I can tell Andy's channel is about undiluted quality information, that's why I subscribed a few days ago.

@@user-yk1cw8im4hAnd you are another hater criticizing from your couch people who are trying to help.

@@user-yk1cw8im4hhuberman uses Andy as his main source for exercise science.

Great feedback! It's very important and helpful. We will press on!

@@drandygalpinthink of it as VO2 Max improvement: 80% content, 20% interviews

That is science!

Soccer players have below average VO2max. And they can't possibly sustain long zone 2 workouots without getting into the higher zones. Every time you jump into zone 4-5, you have to wait for at least 30 min to return to your zone 2. Zone 2 is about keeping your effort steady for at least 1-2 hours. It is not about how much time you spent in zone 2 at the end of the workouts.

@@orbifold4387 So before every basketball season we went for med check up. one of the tests was 30 jumping jacks and then doctor checked how heart recovers. He said i will live until 100. He said my recovery is insane. I also had biggest lung capacity in my team. Keep in mind, that this was already amongst top players who makes the top teams. He also obviously sees a lot of other sports. I doubt it would take for me 30 minutes to go back to zone 2. I think basketball players go thru most zones, as you sprint, jump, but also jog, and just stand around during time outs, during free throws. Its wild wild west in zones when it comes to basketball players, peaks and valleys. I ran cooper test, which is in 12 minutes how far can you run, my record was 4.1km, but usually around 3.9. We would run that in summer camps, at start of camp, and at the end of the camp. I think best for vo2 max is do norwegian 4x4. 3 mins sprint, 1 minute jog.... repeat 3 more times.

Love this!

@@drandygalpin 😀 real talk though, cheers from The Netherlands, you've been instrumental in expanding my knowledge and views on training. It's been extremely helpful and actually allowed me to be a bit more flexible and less rigid with my training. Thanks!

Facts!

Zone 2 is definitely boring I'll give you that.

Throw in a podcast, music or ring someone. You should be able to talk while doing it. Set a 20 or 30min timer to start with when you are done that's it go your finished. This way it becomes enjoyable. If it's a 5 zone set up and you have had a proper vo2 max. In around 2 and 3 is the way. ONLY if you are getting the higher zones done in other training. After a while you can feel when you cross into anaerobic from upper zone 3 to 4. It's a mildly horrible feeling.

No doubt

That's what Peter Attia recommends and practices. That should help increase your lactate clearance and/or tolerance depending on your rest intervals.

Plenty of folks do that. The Z2 session is basically a long warm up before the intervals. Might be the best bang for your buck if you are low on time.

good to know, I will do it to save my time

You can do that up to 3x per week. But you make more progress if you give each session ONE specific purpose. Very good would be 1 long session (>=1.5h), 1-3 high intensity sessions per week and between that do as much Z2 work as you can.

He said how, watch the whole episode.

He said in another episode the 12 min run cooper test. That's what I used to calculate mine. But I think you don't even need go to that deep treat it like resistance training. Choose a running time between 4 and 12 minutes. Find your baseline. And then try to reduce your time or increase your distance covered over time. And if you improve it then you can be sure you are improving your VO2 max. Just the method I'm using instead of relying on the Cooper test but as long as you are doing something you will improve. If you want to improve further measure it PS. I used running but just replace it with x activity that you enjoy. Like he said the options are limitless find the one you enjoy doing don't force yourself into one you dislike if that means you won't do it

Other alternatives for the 12 min Cooper test is the 1.5 mile Cooper run test (same idea but distance instead of time) or the Rockport 1 mile walk test if either of those are too intense.

Steady power is better I think. "Let the effort come to you"

If you start hard you are gonna burn out and usually put more stress on your connective tissue. Minute 1 should feel to easy minute 2 should feel ok minute 3 you are is usually your top performing and minute 4 just holding on till the clock runs out

Athletes have been experimenting with how often they should train above LT2 (i.e. at high intensity) for decades and the result was practically always the same: not more than every 2nd day. Common results of too frequent high intensity training are: - no benefit over 3x per week - injuries because your body has no time to recuperate - you lose the ability to really push yourself, even if you give everything. A Z3 run FEELS like Z4, etc.

Zero correlation between better VO2 and Ketogenic diet

High temperatures can lower vo2 max while your body adjusts. This might be the case for you due to weather changes

VO2 results from fitness trackers are notoriously unreliable.

How old are you?

There are actually cycling pros who have to wake up at night when their hr sinks too low, so I think your concern is justified. Have you seen a doctor? 30bpm would is on the lower end of what endurance athletes have.

Yeah it’s me.

Andy Galpiman

I am just a beginner but my max heart rate is like 205. A 160bpm (~80%) feels very nice to me. When I go running I usually have 180-195 bpm (I need to go slower i know). I think it's just very individual.

🤡🤡🤡🤡

Not what he said, in fact he said he just doesn’t think it’s the best thing to follow

Boom!

You’ve no idea who this guy is. The 30-50% is based off studies where they actually train people and actually see these improvements. If you’re already trained you’re going to see a much smaller improvement though.

@@Kyle111 There's NO studies to show 30-50% increase in vo2max after only 6-12 months of training lol

@@Kyle111exactly. This guy is a nobody.