Best Exercise for a Healthier Heart & Belly Fat Loss: Study Will Surprise You

[@jennifermarlow.]

When I first heard you talk about this, I was rowing 3/day for 15 minutes, and doing my weight-bearing exercise separately. I started combining, doing curls, then 2 minutes on the rower, doing wall pushups, then 2 minutes on the rower, etc. At age 64, I lost my little 'tire' around the middle - what a difference when your organs are not being squished! Your videos are valuable to me. Thanks so much. :)

[@LukasFischer2111]

It amazes me how society believes lies behind industry. I recently finished reading "The 23 Former Doctor Truths" and its no wonder why so many Doctor leave their carrers.

[@stephaniec5215]

Look at the body types at marathons and 100+ mile races. Not usually what people want.

[@richardlgambrell1144]

Please do a video showing step by step doing the super circuit training.

[@gazorpazorp9798]

This.

[@kalikaiz]

​@@gazorpazorp9798 this sounds like CrossFit ...

[@jirvin4505]

⁠yes please

[@GritsandBiscuits]

1:55 -2:45

[@BigV24]

Basically a cross-fit wod

[@m3ttleheart125]

My favorite KZbin health channel I swear 🎉

[@skyboomer2127]

Old guy here who actually does Intervals, weight training and long cardio. Intervals work, no doubt in my mind however few in my gym actually do intervals. Many do long slow cardio and many do nothing but weight training. I’m one of the few doing intervals. I believe that’s because a true interval is physically hard and hard on many people’s bodies, such as feet, ankles, knees, hips and shoulders. Ultimately they try it once then just quit.

[@marshallgiles6255]

I am 60 year old male, and have been doing high intensity weight training for 40 plus years, and I also use sandbag training, they both are very difficult, which, in my opinion make them superior. I give all glory to Jesus Christ for my physical fitness abilities.

[@perk3391]

Thanks for the work you do Mike, always comprehensive and nicely presented.

[@Sopris17]

Love these kinds of deep dives!

[@ForTehNguyen]

steady state teachs your body to prioritize efficiency, not what you want if you want to lose fat

[@richardmiddleton7770]

And that efficiency comes from?! FAT ADAPTATION AND UTILIZATION!

[@alanc12402]

CICO also doesn't address hormones. Every time I hear someone talk about CICO and that fuel is fuel - I say, "that's not what my acne says." Moreover diabetes and other hormonally related problems do care about what you fuel your body with.

[@BigV24]

Yep. Dr Fung knew this and it was what helped me finally kick off my weight loss journey

[@tomninatriolo8085]

That's what I need to do! Super interval training. Heart attack 6 months ago, low BMI of 20, using resistant bands and walking.

[@ambrosiofamily6902]

Prayers for your success

[@tomninatriolo8085]

@ambrosiofamily6902 Thank you

[@reaper4640]

I’ve had a cardiac event and have made major lifestyle changes as a result. So I really rely on and appreciate vids like this that have relevant secondary prevention info. Thanks 🙏

[@jimmystewart7954]

Going to give it a try.

[@Winterascent]

I left Arizona in the spring. I was a hiker for 18 years and my favorite type of hike is steep, fairly short, up hill hikes where I am going rapidly up hill with a high heart rate for about 30 to 50 minutes. Things like Mount Elden in Flagstaff or Pusch Peak in Oro Valley, AZ. These were usually about 2 to 3 miles with 1200 to 1500 feet of elevation change. I also did routine 10 to 12+ mile hikes that had 4000'+ of elevation change, with altitudes in the 8k to mid-9k area, up to 12,000'. I wonder which is better for my heart? I would think the shorter, more intense hike is better and it meets the sprint type of intensity. Back east, I still seek that out, doing hikes like the Red Dot Trail at Mount Tammany at the Delaware Water Gap ( in case anyone knows that hike), but that type of intensity is difficult to get in the east without running (which I don't like.

[@numnumbeefguy]

Good work, Mike! Important stuff.

[@patricklachance6880]

I do resistance training and walk between sets. I do my cardio at a different time but my cardio is varied a bit as well with some speed work and sprint intervals. Plus I get at least 10k steps in daily.

[@murraymcgregor7829]

Interesting way to train. I would love to go out and doing pushups and walking in my suburb in the sun with salt water and fruit.

[@ambrosiofamily6902]

Thank you for your hard work

[@mattmartin3652]

Thank you, Mike

[@Cruiserweight190]

I found this study about 6 months ago and have been using it ever since I was hoping to find a breakdown but have not been able to find anything until now thank you!

[@flupu20]

Was this tested and compared against those of us that do three days of resistance training then separate cardio days of zone 2 and HIIT cardio? Or does it have to be done together?

[@_Andrew._]

Do you have a relevant "workout" video on your channel?, or are you able to recommend one from another channel that is applicable?? Thanks

[@nobukazumikami5466]

Les Mills Body Pump is two-in-one. Cardio and strength (not for building your one rep max). If Super-set-circuit shows significant improvements to the subjects, Body Pump might be yield the same benefit as super-set-circuit.

[@AboveMoDeRaTeChannel]

I’ve been doing super circuit training for years. Found this study a long time ago. Works for all clients (not athletes, but could work)

[@asitallfallsdown5914]

Need more information on how you pair cardio with resistance, what that actually means in practice, and the types of cardio and resistance exercises that are readily available and easiest to hardest. Elaboration on super circuit. That kind of stuff.

[@tobywebb6452]

The issue(fear) I and probably many others have is that when my heart rate gets elevated during exercise I often get angina, which is scary if you've already had a heart event. I love exercise but am holding back pushing myself too much because of this

[@audaciouscitizen.9313]

Try taking some L-Cittruline combined with a tablespoon + of red beet crystals 45 minutes before exercise. Also, …buy a heart rate monitor. Know your limits, - play within them.

[@ralphnevill6171]

Heavy kettlebells especially double clean and jerks, jerks and half snatches combined with double squats. Pair that with higher volume singles of the above exercises on alternate days. You can include burpees, rowing, sled pulls, pullups etc. to round out you workout. I'm 71 and routinely get my heart rate 10-20 beats over the general max heart rate for my age - 220 - 71 = 149 today my MHR was 171. But then again no heart attack yet.... :P

[@vitalijussivakovas334]

Thank you

[@47retta]

I wish you would do a video for older people who are out of shape, but want to improve their strength, balance, and endurance. I can't even do 3 sets of squats without resting awhile in between. I can't do a pushup on the floor, so i do push aways from the countertop. I'm 77, female, 50 lbs overweight.

[@sassysandie2865]

Good start! You will improve with consistency and time. Longer breaks in between are fine. Check out Workout With Cee on KZbin. She has good work outs that are 30 minutes.

[@murraymcgregor7829]

Yes good start as sassy sandie says! Just keep your protein high from animal foods and eat butter for your hormones and cut out sugar and processed foods. Meat and fruit or Meat and veggies (keto)

[@sassysandie2865]

@ not everyone likes animal foods. Keto is a myth and not long term healthy. Read Drs. Esselstyn’s, Barnard, Campbell, Ornish, etc. They have good documentation on heart attack prevention and reversing heart disease.

[@Murphy2043]

You might want to check out the Kneesovertoesguy channel for strength. He has an athletic program as well. He’s good at scaling exercises for age and promotes longevity. Otherwise, keep working, and you’ll get better. Nutrition is the main thing that helps with weight. I wish you the best of luck!

[@phoenixgirl11]

How long for the intervals?

[@geraldvaughn8403]

I started this about a month ago on my own. It’s really enjoyable as you get to rest a little bit while doing weights.

[@Faz-Ahmed]

The intervals increase the intensity of the workout conciderably compared to the steady state. The daily calorie burn is much higher in the second group, therefore more visceral fat loss. Calories in vs out did play a part in this study

[@herbertvonsauerkrautunterh2513]

I usually do a 6km+ walk with intermittent running and then resistance training afterwards. I don't have a bike or torrent machine in my home gym. I can lose weight and fat pretty quickly with my system. Fasting is a great help

[@nikitaw1982]

If shoulders ok could go to pool and swim freestyle sprints. The worse ur form the shorter the pool u need. Warm up and 3 sprints 4 minutes apart is a good pool workout so far for me.

[@ΣΤΑΥΡΟΣΤΕΡΖΙΔΗΣ-λ7χ]

Thanks

[@AlexaOleksa]

Wow, very in time video, i have my sets from trainer, but i will insert cardio intervals between sets!

[@patrix1987]

How intense were the intervals from the study ? Is there any info on that ? That being said, I somehow intuitively include this type of training in my workouts.

[@AlteredState1123]

You might want to look into some recent studies on isometric exercise and heart health. Pretty amazing results.

[@sylvianpententner3051]

The high intensity group were doing resistance training, and the cardio weren’t right? That sounds like the most important variable to me. Do your cardio in zone 2 if you want, just do it after your lifting session.

[@dthrog00]

Correct, for the aerobic group -- "Participants were randomly assigned (sealed envelope method) to either twice a week CAT or SCT by cardiac rehabilitation staff who were not involved in the research study. " ... "CAT group participants exercised continually at 60% to 70% of their heart rate reserve using a treadmill (TechnoGym) and lower and upper extremity cycle ergometer (Star Terk). "

[@fizywig]

HIT only works once you've atrained a certain vo2 max , mobility and strength. Zine 2 cardio is essential as a base for strengthening tbe heart

[@wendywertz8828]

Use a trampoline best hiit ever back and forth between strength lifting sets

[@geo_neo9]

HIIT is the best. The body produces lots of growth hormone and gets rid of body fat like no other excersise. I like to use battle ropes and running. I do 15 on 15 min off 5 to 6 days a week.

[@marktapley7571]

The rope crap is mainly a gimmick.

[@ShoppingEmail-dr1fs]

my personal experience is I agree. a lower carb diet (focusing mainly on greens and high nutrient plants, not high starch plants), and HIIT added in, never had a smaller waist. then injured myself and diet the same but exercise stopped for 8 months - got fat again in the belly. I eat the same diet day in day out, the only thing that changes is the meat/fish/chicken part - but always have the same breakfast and same lunch and same veggies for dinner and never eat out or eat junk food.

[@geo_neo9]

@marktapley7571 in my experience using heavy duty ropes got my heart pumping so much I could only last 30 seconds. Omg I love it.

[@HillbillyYEEHAA]

If you have any girls hormonal issues, don't do hit.same if you are chronically stressed. Better to do less strenuous cardio that doesn't v further stress the system

[@murraymcgregor7829]

What do think of 30 second sprints with 90 second rest? Does it fit into your concept of HIIT?

[@cjtay]

How many died from heart attacked while doing HIIT?

[@capo4270]

Zero

[@73cupcake]

😅

[@AncientYouth64]

@@capo4270 I believe you , not sure about the rest of the world

[@user-yd3uh4pz5e]

After some pre-workout, a few energy drinks or in extreme heat conditions, sure it’s possible.

[@richardmiddleton7770]

You wouldn't hear about it because it's not a sport. You hear about marathon runners and pro cyclists having heart problems because it happens in public and on TV/media.

[@bushy9780]

haven't watched a video in a while but you are looking way healthier these days. You look 5 years younger. whatever it is, keep it up.

[@jeffbudd2054]

Going to try this out with my dad. Thanks!

[@orion9k]

But if you want to bulk and build as much muscle as possible, it's better to not combine cardio with resistance training in that phase of training.

[@bannanaization]

False

[@sterlingmork2974]

Exactly. This study is correct but if you wanted better results you'd do resistance training with with proper breaks between sets and do HIIT 2-3 days a week on days you don't resistance train. All resistance training with interval training is glorified cardio, and you wouldn't gain much muscle.

[@kalikaiz]

If im not wrong is this super circuit essentially CrossFit?

[@garycortesi8406]

Do you have a workout plan involving this available? Thanks

[@Jeffthedude15]

In public gyms, if you do a set and do another one as a superset, someone will think you're finished and jump on the first station. People do not seem like they want to allow someone to work in for a lot of cases. I can imagine jumping on a bike for 30 seconds and losing the machine or bench, etc.

[@Nick-gg6tg]

I love sprints. Short and longer. Steady state is boring & time consuming

[@sarahrosen4985]

What about just lifting and the cardio is just walking to and from the gym?

[@StanDupp6371]

Jim Nasium walked out the door of the fitness center with a 10 pound dumbbell because the sign on the wall said free weights.

[@patricklachance6880]

I don't think walking is considered cardio because the lower limit for cardio is zone 2. It's very difficult to get into zone 2 walking unless you are going up hill and really push it.

[@jonathanlindsay2096]

Mike you do more for the general public than most doctors lol

[@Eric3Frog]

7:29 how did the cardio plus resistance group lose 6cm more than the cardio only group? You said, and wrote, that the cardio plus resistance group lost on average four CM around their waist. They went from 98 to 94 CM. This would have to mean that the cardio only group increase their average waist circumference by two CM during the testing. Is that what happened?

[@finagill]

As much as I hate sprints, I cannot deny how effective they are.

[@yellowjoe.2000]

Basically, its strength circuit training. keep rest minimal

[@rjvsmb]

I appreciate you passing on this important ,but the first thing is work with your cardiologist and the cardiac rehab team post MI. You have to build up to more and more strenuous exercise. I've been there. You cant just say go do intervals if you've had an MI. As with any good training post injury, it yake a very thoughtfull progression to increased intensity.

[@charleshilger5600]

I clicked the link to the studies and it takes you to another subject.

[@AccelerateYourSuccess]

Same

[@PeterDMayr]

Singles tennis can be that if competent at tennis (4.0 + levels).

[@alanbaskaev3907]

Oh wow unbelievable! They added resistance training and intensity to pure cardio and got better results. Never happened in human history!

[@arcadepiano]

i do gym all day long and just for 40 seconds then rest maybe half an hour.

[@sassysandie2865]

I don’t understand your comment.

[@arcadepiano]

@sassysandie2865 we've seen on military trainment movies when the authority is mad at apprentice soldier and says: "now you do hundred push-ups! " imagine that on you! that's hard, the idea of all that work it makes me lazy, procastrinate. it would be overwhelming pain, too much effort, but here's the trick. the important is the total number of repetitions at the end of the day, and doesn't necessarily must be done right now quickly. you can do it INTERMITENTLY. with huge huge gaps, but all day long. days has 24 hours, ok? you are awaken at least 14 hours. so during that time you could do the hundred pushups. there is no hurry. if you do the mathematics, 14 hours are 840 minutes , so it takes 8 minutes and 24 seconds for every push-up during 14 hours in order to do hundred pushups in a day. and that is achievable even if you were 90 years old. maybe you are stronger you can do 3 pushups in a row. well, in that case you can rest for 25 minutes. or you can use alarm and make 5 push-ups every 42 minutes, or 7 pushups every hour, or eleven pushups every hundred minutes. the alarm is a torture, but taking this concept in consideration, and having free time all day long, with flexibility, my take on home gym is doing little, many times instead of working out concentrated 2 or 3 hours. what i usually do is lifting for 40 seconds, then take a rest of, say, 20 minutes. the muscle pumps and then deinflates like a punctured tyre. it has time to recovery. this method i barely sweat, and it reduces the stress of the sadomasochism of the torture pain gym does is. good for maintenance of muscles. i am man 46 years old. i don't do any push-ups by the way, it was just an example similarly to how experts recommends for your legs and back that you stand up from your chair ( and breath new air outside) once an hour when working on computer or watching tv, i recommend that every 20 minutes or so you lift weight. i lift 70 kg or 35 or 22 or 15 kg. usually just 8 times that is 40 seconds. the youtuber is using the same work INTERMITENT but taking about the alternance between cardio and resistance trainings, and i meant INTERMITENT as the alternance between resting and exercising. usually people go to public gym for 2 or 3 hours, hardworking, take a shower then go back home. me, as a retired, bored, at home, no wife, no responsibilities, i am not going to workout non stop becoming hulk or mr olympia. a little is enought. so i do gym similar to the many times we sip water. actually we already always do some sort of intermitent training because we do move the forearms like a lot, without realizing about it, except if watching ourselves recorded from hidden cams. nobody is completely paused and then goes to gym for 3 hours. my take is perseverance from a lazy perspective, but i look like spiderman after 7 years doing this.

[@arcadepiano]

if you were told as a soldier to do hundred push-ups​ it's too hard. but if you do the math, anyone including a granny could do just 3 push ups every 20 minutes during 12 hours. taking long rests is less stressful, and the muscle built only cares about how many repetitions, it doesn't need to be hurry with suffering struggle and sweat. the youtuber is using the word intermittent when talking about cardio alternated with resistance training. but for me intermittent training means resting alternated with gym. @@sassysandie2865

[@Ge1Ri4]

We were doing interval training in college back in the 70s because the coaches said that was best. Why is this all of a sudden something new again?

[@Catlove388-s1i]

The interval with resistance training is only for people who don't have enough time. Steady state cardio strength training and HIIT all have different benefits If possible you should be doing all of them. Like you're going to the gym 3 days a week besides that you're walking 5 to 6 days a week and one to two days you're doing some sort of interval training or you could do 6 days a week of gym 5 days a week of walking 2 days of high intensity interval training The second one is the one I'm pursuing I'm trying but University and exams really fuck it up sometimes. Exam means I'm not hitting any of the three goals normally University means most of the time I'm hitting two and trying to get three goals of steady state cardio high intensity interval training and the gym. Currently i am focusing on the gym more and high intensity interval training walking is kind of in the back burner because well that's what I did for first 2 years when I first started to lose weight only recently have I introduced the gym and have gotten the ability to do high intensity interval training before I would be dying just from brisk walking 😅

[@hannibalcrusoe8784]

Heavy lifting with no rest interval training in a circuit requires a lot of energy, how does that negate calories in vs calories out.

[@LatimusChadimus]

KISS lol LISSC is great, as is EMOM, TABATA, Fartlek, etc. Do everything and if you're sore from trying to adapat to something new, go walk 2-5 miles

[@DrJLad]

So CrossFit would fit this description, right?

[@MarlonHameem]

Awesome

[@ohno837]

Viseral fat is reduced from calories restriction …if circuits reduce fat is a byproduct of something else

[@LatimusChadimus]

3:29 do it lol make this channel show up on other's feeds

[@noodlep2547]

I will go back to doing Shaun T Asylum 3 -4 x week

[@jerrystergios2157]

Vascular health is an important component to overall cardiac health as well. Super circuit or HIT training clears out those channels and vessels the heart pumps blood and lymphatic fluids through. Shouldn't talk about cardio without adding the vascular component too.

[@lynnecobb9399]

Can stair climbing work for hiit? How high does my heart rate need to get?

[@RegionalRadioShackManager]

I believe HIIT should target overall body, maybe do stair climbing with 2lb weights in your hands? Or faster stair climbing

[@lynnecobb9399]

@RegionalRadioShackManager I'm 65 yr old woman I think adding hand weights would not be needed. Extra stress on the knees you know.

[@GRB777]

All this just sounds like metabolic resistance training (MRT), which has been around at least 20 years.

[@sleepy580]

Looking for the Low Intensity Health channel😅

[@kalikaiz]

"same duration" but they are working way harder no? So more cal burn?

[@rayfellers]

Immediately it's shown that this won't work for me and likely a lot of people without access to special, expensive equipment or a gym.

[@dawiser1]

“Flies in the face of calories in vs calories out”. Nope. The mixed training group burnt more calories than the steady state cardio group, because of the intensity and type of exercises done. Laws of thermodynamics still in tact!

[@sterlingmork2974]

This study is correct but if you wanted better results you'd do resistance training with with proper breaks between sets and do HIIT 2-3 days a week on days you don't resistance train. All resistance training with interval training is glorified cardio, and you wouldn't gain much muscle.

[@JeffreyFate]

Not shocking resistance training is better for you

[@ohno837]

You need to lift weights and then do cardio steady state and sprinting. Mixing it makes you not give the best effort on either

[@ivanandreevich8568]

It's good to know that this is effective but holy freaking shit. Does that ever sound brutal? I think this can only work for beginners effectively. I know that I'll be a steaming pile of sweat on the ground and how the heck am I supposed to lift weights in that state? The bar will slip out of my hands for one. It's basically CrossFit.

[@capo4270]

Why even use weights? Bodyweight aka calisthenics is more than enough

[@Bright79-111]

In my experience walking is the best.

[@user-jl8ie6vb8r]

No surprise obviously, if you want to see results you need to do HIIT and there are many studies to support this, the one you present now is nothing new.

[@renyfornow9570]

It's news to me . Thank you😂

[@AncientYouth64]

Why do people even use the term belly fat

[@sassysandie2865]

What term should they use?

[@AncientYouth64]

@sassysandie2865 like it's some special fat that can be targeted by specific foods or exercise when it's just fat. Only way you can directly target it is liposuction!

[@sassysandie2865]

@ some can get rid of it but not all no matter what they do.

[@robski7644]

💪🏻💪🏻💪🏻💪🏻

[@jolysh]

👍🏻

[@oiocha5706]

This information is useless unless you also share the exact parameters used for the study, eg., specific exercises, interval length, intensity, etc.

[@Nando_lifts2021]

So mma would be the best

[@c-za.c7085]

👏

[@jackdempsey9346]

TRUMP 2024

[@dravenq6928]

Trump 🇺🇸

[@Eric3Frog]

7:29 how did the cardio plus resistance group lose 6cm more than the cardio only group? You said, and wrote, that the cardio plus resistance group lost on average four CM around their waist. They went from 98 to 94 CM. This would have to mean that the cardio only group increase their average waist circumference by two CM during the testing. Is that what happened?