The Most Effective Type of Cardiovascular Training

All zone 2 studies are done on males, are those heart benefits you are describing have the same effect on woman? I saw recently many scientists explaining that the zone 2 effects are actually do not count for woman!?

Appreciate the video! , Do we get the similar results if we do 30mins of zone2 training 6days days a week instead of 1hr for 3 days a week?

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 😁😁

I like the new sponsor 🤙🏽

I do StairMaster for my cardio for at least 10 minutes before my workouts. Around 4-5 minute mark I build up my speed to level 10 and try to maintain Zone 5 according to my Apple Watch, at least and the highest I’ve gotten my heart rate was around 191-192. So usually by 10 minutes I’ve spent around 4-5 mins at Zone 5. Then after that I go about the muscle group I’m working out for the day. I’m usually the sweatiest guy in the gym after that 😅

Anecdotally i have recently switched from majority low intensity, steady state (hiking, longer flat runs, bike touring) to much more highly aerobic and anaerobic effort (hill climbing including sprints & threshold on the bike and shorter faster runs ~5k) what I've noticed is an increased HRV from low to mid 50ms to low 70ms.

59 years old. All I do is Zone 2 bike rides, and 10 second HIIT intervals with kettlebells or my air assault bike. Last June I did the Death Ride (Tour of the California Alps). First climb took 1 hour 50 minutes at a constant HR near +160 bpm. That was the easiest climb. I NEVER do VO2 Max training! So is it even needed? I can't imagine ever doing anything harder than the Death Ride!

BTW I didn't do any special training at all for the Death Ride except for my usual routine. Also, I stopped climbing on my regular rides after committing to Zone 2 training. Also I have Multiple Myeloma and had a stem cell transplant 3 years ago so that pretty much reset my training clock.

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. 😊

How he gonna touch all up on that hear with no gloves 😮

Those Norwegian 4×4's suck. I especially don't recommend them if you have plantar fasciitis.

My vo2 is in single digit, way below even 90 years old have.

Does this applies to older folks (65-75 years old) we need to learn about the best vitamins that get energize us. Thank you I always happy to see you.

Interesting background. Soylent Green?

Love this breakdown!!! I do aikido and tai chi. The intensity in our Aikido class fluctuates greatly. Some parts of the class hit my VO2 max, some are steady state, and some are anaerobic.

Ok these studies are fascinating as its crazy how this can be optimal for a majority then just not be efficient for a minority (ex; diffrent gen. health, muscle mass, metabolic systems..)

It’s lactate, not lactic acid

This is the kind of information I'm looking for! Thank so much!

You omitted the key workout zone/training method that has the highest correlation to endurance performance, and that is threshold training which is zone3 and 4.

Disappointed that you mentioned mitochondria and didnt say powerhouse of the cell..

The way I see it, steady state exercise like jogging and swimming is for leisure, with incidental cardio benefits. Whereas MHR (High Intensity Training) is for hitting the objective quickly and most efficiently without mucking about. For what you lose in leisure & enjoyment, you gain in cardio benefits/increased vo2 max.

After a warm up, wouldn't it be better to do your ~ten 30x30 anaerobic intervals first while you're fresh and then do your 2 hour Aerobic base session?

I was recently told I have calcification of the coronary arteries .... I was wondering if you have ever shown what that looks like?

I die for cardio. Get the zoomies and so I skip around the block whilst listening to music.

Replicate the life of hunter gatherers, as we are still very much bound by that evolutionary history. Longer periods of slow stead state and shorter periods of intense exercise.

Excellent presentation! SuperThanks!

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Thank you for the great content and excellent explanation. Would you consider doing a similar video on lactate threshold and how to lower VLaMax and the interplay/interference between Vo2Max and VLaMax. Would be greatly appreciated.

Nerd nation 👨🏿‍🔬

Swim .

If your just going for general health, anarobic cardio hits a lot of the same benefits as other two. You could flip that to doing mostly HIIT and only one steady state a week. Still lots of good adaptation, but in much less time. Save that fatigue for strength training.

Good YT. At 66yo, I do 10 pull-ups and Z2 4 mile trail run 4mi every day and CrossFit 3x/week modified with 10 mins of HIIT (set 3). I had my vo2max lab measured at 48 … as I age I’m more focused on sarcopenia but keep an eye on my vo2max as roughly measured by Apple Watch — which averages at 44.

I’m disturbed that he’s not wearing gloves.

We all die eventually, regardless of our VO2

I can't get over the dead bodies just casually being laid on top of all tables in the background. In every single video.

If i been working 62 days straight, should i still go for a run?

The best cardio is with your wife, girlfriend. You burn a lot of calories, heart pumps, blood flow

Someone said that having sex is the equivalent of running a marathon

I am 59 and I no longer run but I walk 7 days a week for 3-4 hours every time/day. My resting heart rate recently hit 39, never felt better.

High value content !
Thank you !
Question :
Could you please discuss how VO2 max can be calculated as approximately as possible at home.
Specifically, about what physical state should be chosen to take the max and min heart rates for the calculation. Your content has always been a great resource, and thank you in advance !

I'm a simple guy, I see anything I can use to boost my marathon/athletic performance/VO2 Max... I click. 🤤💪🏻

Tell me about Bane. Why does he wear the mask?

Can high intensity exercises cause PVCs?

Hello, ;)

You are missing out on plyometric training :)but that's another topic. With that being said, by doing 30 seconds slow jogging, followed by 20 seconds moderal running, followed by 10 seconds of sprints and repeat. You will have all the physiological adaptation from all the stages, and your heartrate should also be able to manage the load, if done correctly.

Your heart rate will also fluctuate between, low, moderat and high, again getting all the benefits from all the stages. But this kind of training is hard, and maybe not for everyone. it's also a kind of training which requires alot of energy. But your training should always reflect on your goal, and what you specfic are training for. And when you are talking about physiological adaptation, specially cardio - this requires time + consistency just like with everything else.

But optimal training, you would always have a mix between strength training, and cardio training for optimal gains and physiological adaptation from both worlds Beside that, can strength training also work as damage prevention if you are more focused on the running part. Same goes with strength training if you are more focused on that, would be good cooperate some cardiovascular training, here and there.

My question is, is there a safe way how to test your maximum heart rate? I mean without causing any damage. I can cycle on my road bike for hours without experiencing any shortness of breath, breathing mainly through my nose. The only limit being the lactic acid in my legs.

You are talking about strenghtening/enlarging the heart which damages the electrical function of the heart. How do I increase the capacity for the maximum number of heart beats over a lifetime?

Please, asking more on the lactate threshold training and other types of training ❤

How about a video on fasting and its various levels and what starvation can do to the body?

Here is the list of organs that take breaks :

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