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Пікірлер
@bebop2599 5 сағат бұрын
Question for you Doctor Sandoo. If caffeine can increase heart rate, does this mean caffeine puts you closer to VT2, assuming VT2 occurs at a given heart rate ???
@albertopedrazamartin6119 22 сағат бұрын
Great video. Important information and easy to understand. Thanks!
@gayathrisakthivel3511 4 күн бұрын
Bravo👏👏👏
@albertopedrazamartin6119 11 күн бұрын
Great video! Related to this, I have a half marathon November 10th (my goal of this session) and I’m considering to run another half marathon 3 weeks before (October 20th) as a long run workout, where I’ll run 15k easy run pace (example 1 of your video) and the last 6K in an lactate threshold pace (example 2). What are your thoughts about this? Is it worth it or it is too hard since there is only 3 weeks gap? Thank you!
@physiologymadeeasy216 Күн бұрын
You can certainly do this with 3 weeks to go, but in the last week, my suggestion would be to taper your training down so that you are well-rested and can hit peak performance again during the half marathon. All the best with it!
@albertopedrazamartin6119 23 сағат бұрын
@@physiologymadeeasy216 ok! Yeah I will taper the last week. Thank you for your reply and for your videos 👌
@250txc 16 күн бұрын
utubers are natural boot lickers as shown below.
@mattaronbieg 18 күн бұрын
great material ! thank You keep it up !
@cristobal.ashton Ай бұрын
Is MLSS the same as anaerobic threshold?
@cristobal.ashton Ай бұрын
Is MLSS the same as LT2?
@rodneypantony3551 Ай бұрын
Action Required by SRSR: Determine whether to fund "Aging Well" vs "Reverse Aging". It's obvious from science, Meta AI below; "The Longevity Paradox...", Gundry; Clean Food Living, KZbin, fermented food; Blue Zones in Japan; Jhoon Rhee, South Korean diet and muscle fascia exercise; restricted calorie studies; VO2 max studies; basic biology; THAT REVERSE AGING IS THE PROPER TERM AND AGING WELL IS AN EXPRESSION OF MEDIOCRITY AND SELF LIMITING. At age 68 I asked a 74 year old boxing coach and he said: "DON'T SET LIMITS FOR YOURSELF, THERE ARE NO LIMITS" Yet CIFAR aims for mediocrity despite all the scientific literature. CIFAR sets such low limits that it's funding for nothing. SRSR needs to fund Reverse Aging and zero budget CIFAR, beginning with Aging Well. There was a time before AI, when scientists could BS. Nota Bene. A lawyer cured polio by defunding the stodgy and sclerotic scientists and funding an innovative scientific team. Items 2, 3, 4, 7, are obviously and effectively reverse aging, characteristic of a growing organism. Furthermore what's the significant difference between seniors reverse aging and adding decades to life expectancy while being as fit, as strong , as flexible, and as fast as young people? It's biblical: Isaiah 65 20. So, reduce calories, eat diverse fermented food; eat "Mediterranean or Longevity" diet; raise VO2 max; stretch the fascia. Sleep well. It's that simple and cheap. Kindly verify or rebut this entire email. Meta AI says... As VO2 Max scores improve, the body undergoes several adaptations to enhance its ability to utilize oxygen and generate energy. These adaptations include: 1. *Increased cardiac output*: The heart becomes more efficient at pumping blood, allowing for greater oxygen delivery to the muscles. 2. *Enhanced mitochondrial density*: Mitochondria, the energy-producing structures within cells, increase in number and density, enabling more efficient energy production. 3. *Increased myoglobin levels*: Myoglobin stores oxygen in muscles, allowing for faster oxygen delivery during high-intensity exercise. 4. *Improved capillarization*: More capillaries form, increasing blood flow and oxygen delivery to the muscles. 5. *Increased buffering capacity*: The body becomes more efficient at buffering lactic acid, delaying the onset of fatigue. 6. *Enhanced vasodilation*: Blood vessels become more efficient at dilating, allowing for greater blood flow to the muscles. 7. *Increased muscle fiber adaptations*: Slow-twitch (endurance) fibers increase in size and number, while fast-twitch (power) fibers become more efficient. 8. *Improved lung function*: The lungs become more efficient at gas exchange, allowing for greater oxygen uptake. 9. *Increased ATP production*: The body becomes more efficient at generating energy (ATP) from oxygen. 10. *Neurological adaptations*: The brain and nervous system become more efficient at coordinating muscle activity and regulating physiological responses. These adaptations enable the body to utilize oxygen more efficiently, delaying the onset of fatigue and allowing for improved exercise performance.
@xkzielinski Ай бұрын
Great video, very well explained! Thank you!
@KathleenSolomon-b3s Ай бұрын
You made it so easyy, I wrote down everything as you were explaining and it made so much sense. Thank you
@JIm-w1b Ай бұрын
Fat people are fat because diets and exercise, to any major degree, do not work. If they DID work, there wouldn't be, any fat people. Fat people would not stand around and wait to be told they need to lose weight, and they would not allow bigoted people to think, they didn't care about their weight. If fat people could do anything to lose their weight, they'd be doing it, right now
@onlinecourseinultrasound4712 2 ай бұрын
Nicely 😊😊
@dr.mohamedaitnouh4501 3 ай бұрын
What is RPE? Can we measure it with heart monitor?
@physiologymadeeasy216 3 ай бұрын
Ratings of perceived exertion. It can be found online by search Borg RPE scale and does correlate well with heart rates at different exercise intensities.
@mohammadrezayousefi8352 3 ай бұрын
First, I'm so grateful for sharing your knowledge. Next, I want to know that is logical if I run 5k or 10k in VO2max HR zone so that my average HR is about 180? or it is better to train below lactate threshold until move it up?
@physiologymadeeasy216 3 ай бұрын
You can run in the higher training intensity training zones, but rather than try to sustain it for 5k or 10k, start by having shorter time zones at this intensity with rest at a lower zone.
@mohammadrezayousefi8352 3 ай бұрын
@@physiologymadeeasy216 Thank you. If I got it correctly you mean that It's far better to do interval runs until my heart rate gets lower for high-intensity workouts.
@DrProfX 3 ай бұрын
What about sheer stress and its role in endurance athletes’ tendency to have more arterial calcification?!
@marathoner44 4 ай бұрын
Excellent lesson!! What is the RER verification number for VT1 and VT2?
@AhmedGhoneim-fb4nq 4 ай бұрын
Few people publish such wonderful information...and you are one of them... please make many of these educational videos on iontophoresis.
@chinthakayalakishna2166 4 ай бұрын
Pleace ట్రాన్సలేట్ తెలుగు
@firozkhansarvani 3 ай бұрын
enhlish nerchuko
@ccamire 5 ай бұрын
Question. For a fat adapted person, do you always require carbs at the anerobic threshold or can we produce high intensity exercises on fat only. I am doing cycling for 4 hrs and i am trying to optimize my nutrition strategy biking at lactate threshold power.
@physiologymadeeasy216 5 ай бұрын
From a physiological perspective, carbs would be the main source of energy at the AT. Fat is a slow burning energy source. It releases large amounts of ATP, but you need to give time for that metabolic process to happen during an event. As soon as you ramp up the intensity, Fat metabolism cannot keep up with ATP demand and the body transitions to CHO use. My suggestion would be to ensure you do have adequate CHO intake if competing in endurance events that require periods of high intensity activity, or even sustained high-effort at or below the AT.
@ccamire 5 ай бұрын
@@physiologymadeeasy216 thanks for the reply. well appreciated. Like your short videos like this
@ccamire 5 ай бұрын
Thanks for reviewing the science and suggestions.
@omardiangeloarteaga4875 5 ай бұрын
I have a question regarding contioning to mma or bjj judo athletes. How much is too much aerobic base training or vo2 training ?? I dont think a mma figjters needs do 4x4 norwegian method
@physiologymadeeasy216 5 ай бұрын
This is a good question. Excessive endurance training can sometimes be detrimental to contact sports as they may impair recovery that then affect other training aspects (e.g. sparring, technical work etc.), so ensuring you have good baseline fitness to compete without fatiguing is going to be your marker. It is likely that in pre-season, you will build up your endurance again (especially after a break), and then you will need to maintain that during the season rather than keep building it at the expense of other training methods. Periodised training (breaking training into short blocks) can help achieve that and prevent over training. Good coaches will also know how to manage the training demands and what level you should be at in different phases, so do listen to them.
@omardiangeloarteaga4875 5 ай бұрын
@@physiologymadeeasy216 my ignorant and personal opinion even in pre-season is combat fighter dont need more 1 hour zone 2 steady state cardio sessions and for anaerobic lactic power would be máx 30 seconds on the capacity side norwegian method type i would start and 1 minute intervals in zone4-5 and increase volume till 2 minutes intervals . I think 4 x 4 is too much for 15-25 minutes fights . Grappling max are 10 min . Wrestling 5 minutes . Boxing 36 minutes . Thats why i ask these question . I ask to a lot of phd or coaches but they seem to not know how much is too much . I think just élite can be near doing 4x4 . We have to take into consideration that sparring is anaerobic lactic based . I am a bjj-grappling Black belt instructor trying to know more to pass knowledge to my students .i am always liked sports and conditioning etc
@omardiangeloarteaga4875 5 ай бұрын
@@physiologymadeeasy216 a lot of coaches just follow methods just for Being trendy and they told me "just do norwegian method" without thinking. I like to know the why the what and the how . And the concept behind it . When i was younger i didnt consider or think in these things or caveats . Now i am still dumb and pretty ignorant but i Wanna know more 🤣
@physiologymadeeasy216 5 ай бұрын
@@omardiangeloarteaga4875 Yes, I agree. If we take boxing as an example, then 4x4 is going to be unnecessary. It would be more beneficial to do a 5k run at a steady pace to ensure you have good stamina. Sometimes, you could increase distance to 8 or 10k. The work at the anaerobic threshold can actually be achieved by intense circuit work or bag work - and it can be argued that those activities are more specific to the sport so better for the boxer. It's always best to follow coaches who appreciate that behind any instruction or approach, there is likely to be a 'science'. They will have much more scope for changing their approach (and opinions) as new evidence becomes available. Hope this helps and all the best with your training and coaching.
@omardiangeloarteaga4875 5 ай бұрын
@@physiologymadeeasy216 i would try to do intervals in zone 4-5 but not 4 minutes. For anaerobic capacity 45 seconds . Increasing till 1 minute or 1 minute 30 seconds máx. Empiric testing and see how it goes . A think a fight is more like you said a 5k course .
@itsimty 5 ай бұрын
Excellent content bro
@physiologymadeeasy216 5 ай бұрын
Appreciate that brother!
@Cloppa2000 5 ай бұрын
Thank you for explaining all of this so thoroughly! I'm pretty new to running at 60yrs old but have trained weights and martial arts most of my life. I tried MAF/Z2 training for 3 months 3 yrs ago with almost no improvement in my MAF tests at all. After no running for 3 yrs, I have recently started (3mths now) doing short 15 minute runs, 5 times a week at my LT2 HR and have just completed a MAF test to check my aerobic fitness and found I could run 0.6kmh faster throughout than I could after doing the MAF training 3 yrs ago! A question this brings up for me is; other than injury prevention, is there any aerobic benefit that would be better trained in zone 2 more than it would benefit from zone 3 or just below LT2 threshold training? Would LT2 training increase mitochondria and ATP production on a par with Z2 or MAF training? Is there any point to doing Z2 training when LT2 training seems to produce better results for me at the moment? Thank you for any advice.
@omardiangeloarteaga4875 5 ай бұрын
Aerobic base or zone 2 is good . Feeds all the energy sistems .
@GTE_Channel 5 ай бұрын
Zone 2 is the basis. This should be the majority of your running. You can compliment a zone 2 run with some strides or 1min intervals at the end.
@spurzo-thespiralspacewolf8916 5 ай бұрын
What if you’re not a novice and you already had years of leaning a movement, then you come back to a move you haven’t done in a while, does it still take 6-8 weeks for neural adaptation to level off in order for Hypertrophy to occur or would it happen sooner due to muscle memory?
@physiologymadeeasy216 5 ай бұрын
No, I think in this case the neural pathways are set, and it is a much quicker process. Think of it like riding a bike, once learnt you never forget.
@spurzo-thespiralspacewolf8916 5 ай бұрын
How long does it take to lose neural adaptation to a specific exercise pattern after you learned it?
@physiologymadeeasy216 5 ай бұрын
Unless the movement are very complex, you may not lose the neural pathway at all, however, refinements that are made to the movement with regular practice may be lost and need some training again. For most basic resistance exercises (e.g. squats, bench, deadlifts) you often do not lost neural adaptations for the movement, but you may lose aspects such as firing frequency of neuron to produce maximum force or power.
@TT-yz7pz 5 ай бұрын
Amazing brother
@BraydonCooper-r7l 6 ай бұрын
Great video sir
@kevinho4504 6 ай бұрын
Is there any supplements to repair endothelium ? I heard pomegranates can repair this and then the endothelium can do its job of producing nitric oxide
@physiologymadeeasy216 6 ай бұрын
Yes, pomegranates are good, as is beetroot, spinach and other high-nitrate containing vegetables.
@kevinho4504 6 ай бұрын
@@physiologymadeeasy216 If I understand correctly , ED could be caused by endothelium dysfunction and if this can be repaired, it will be restore nitric oxide production and ED can be reserved , is this true ?
@federerized493 6 ай бұрын
Wonderfull explanation! Thank you for taking the time to make these videos. Take care and all the best with your studies :)
@federerized493 6 ай бұрын
Hi Dr. Sandoo, I hope you are doing well. I literally check youtube every day, to see a new video from you! Always great to see you :)
@physiologymadeeasy216 6 ай бұрын
This means a lot, and I really appreciate that. Thanks as always for your support and kindness.
@federerized493 6 ай бұрын
@@physiologymadeeasy216 Many thanks for these wonderfull videos and your effort 🙂
@ordinaryvalley 6 ай бұрын
Is this why i have bad skin reaction and extreme fatigue when i lose fat really fast after suddenly switching to a super clean keto diet? 😮😮 Is the toxins in my body fat suddenly overwhelming my liver? 😢
@Starchaser63 6 ай бұрын
One by one the high fat and protein worshippers will return to the realisation that carbohydrates are absolutely fine ... 😊
@roba6530 6 ай бұрын
Great informational video. You have a gift of being able to communicate complex scientific backed concepts to the average person. Thank you.
@physiologymadeeasy216 6 ай бұрын
Glad it was helpful and thanks for the nice comment!
@roba6530 6 ай бұрын
Absolutely excellent video with extremely important health information. Well done.
@tomranc 7 ай бұрын
This series of videos is absolutely amazing! I have studied them over and over. And still, I have a question. I have all 5 factors of metabolic dysfunction. My blood pressure is in the range of 170 to 180. I am working to reduce fat, particularly visceral. When I go in to the clinic, or dentist, and they measure my BP, it jumps 30 or 40 points. What causes this jump?
@physiologymadeeasy216 7 ай бұрын
@tomranc thanks for taking the time to leave this comment. BP increasing in the clinic is typically referred to as white coat hypertension. One way to avoid it is to ask for a ambulatory blood pressure monitor which you can wear at home and it provides readings over a longer period (typically 24 hours). This will give a much better indication of your BP. All the best with the fat loss journey. Doing some intermittent fasting will hopefully help target the visceral adiposity.
@santoshponnan126 7 ай бұрын
Dr Sandoo, thank you so much for explaining this so clearly. Fantastic you tube channel. I am sports physiotherapist and this is so helpful 👍
@physiologymadeeasy216 7 ай бұрын
You are very welcome and I am pleased the content is helpful in your studies.
@BlackElon1 7 ай бұрын
This was great!... This further confirms that its best to rest 7 days between training a muscle
@ollicron7397 7 ай бұрын
Yooooo I started doing just that, and it feels soo awsome. Eat lots of protein, I only eat animal meats because I'm carnivore.
@physiologymadeeasy216 6 ай бұрын
Yes, and this scientific study confirms that low frequency training (training a muscle group once a week) elicits the same improvements as training the muscle group more than once a week. It is better to utilise the low training frequency approach as you then have a chance to allow the muscle to recover, and minimise cumalative fatigue. Link to research paper: www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/#:~:text=High%20frequency%20training%20group%20(HFT,sets%20during%20that%20one%20workout.
@BlackElon1 6 ай бұрын
@physiologymadeeasy216 Thank a lot man! Appreciate the response 🙏🏿
@IkramKhan-co9cx 7 ай бұрын
Very informative and excellent presentation. I came here to watch this video while I was reading about obesity, visceral fat and secretion of inflammatory cytokines from dying cells in a book, "Outlive, The Science & Art of Longevity by Peter Attia, MD" an excellent book which I highly recommend to anyone who wants to know their body and what are the secrets of longevity.
@EduardoSoriano9 7 ай бұрын
Very thorough, you are a great teacher.
@physiologymadeeasy216 7 ай бұрын
I appreciate that! Thanks very much for the comment.
@MuseRunner 8 ай бұрын
Well explained. Thank you
@physiologymadeeasy216 7 ай бұрын
Glad it was helpful!
@dionisienatea3137 8 ай бұрын
I believe an important part is missed here. In most individuals the body resting metabolic rate is continuously adjusting according to the energy intake. If energy intake is reduced, this not lead straight away to leanness but metabolic rate will go down, hence the difficulty to lose weight.
@jamesalles139 8 ай бұрын
now add the endothelial glycocalyx
@fit4lifesparta 8 ай бұрын
I am trying to understand exactly how the Endothelial Cells become damaged. I have read that sheer stress increases NO production and thus VD. But sheer stress from high blood pressure "Scratches" the EC? How does glucose or LDL in the blood actually damage the EC? It physically scratches them as they pass by? Thank you for your clarification. Dave from Wisconsin.
@roberth9441 8 ай бұрын
Dr. Sandoo. It’s good to see you posting again. Your videos have been very helpful in the past and I’m looking forward to seeing more whenever you have time to post.
@physiologymadeeasy216 8 ай бұрын
Thanks Robert for your interest in the channel and I am pleased the videos have been helpful. I will be working hard to post more regularly this year.
@fitnesswe 8 ай бұрын
What a great explanation man! Thanks a lot :)
@physiologymadeeasy216 7 ай бұрын
Glad it was helpful!
@AbdAllah-Karim 8 ай бұрын
So did I understand it well that you first start to see visual changes after 20 - 24 sessions? Does it count for beginners or advanced?
@ma1375 8 ай бұрын
#timpool #alexjones #russellbrand #ye #projectveritas #nfl #joerogan #ufc #wwe #elonmusk #nascar #5g #cockatiels #ai
@CoreyTheWarriorGulley 8 ай бұрын
Amazing information!!!!! Thanks Dr!
@LeeYang07133 8 ай бұрын
Everyone says your video is great. But i couldnt watch it. The camera was constantly going in and out of focus and the sound the marker makes while you write is like finger nails to a chalk board. .. .. sorry. It tried to hang in until i couldnt anymore. .. 😢
@physiologymadeeasy216 7 ай бұрын
Fair play - I completely agree with you and sorry the video was not watchable for you. The pen sounds are quite bad, and I was gutted the camera was going out of focus. As I shoot and edit all the videos myself, at that time I was still on a learning curve about camera settings etc. I plan to do a new video on this topic soon for which I intend to shoot using the skills and experience I have gathered since this video was made. Hopefully it will be a much better production.