How to split high-intensity and low-intensity cardio

This clip is from episode # 293 of The Drive, AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity
In the full episode, they discuss:
- Common questions about high-intensity interval training (HIIT)
- The four pillars of exercise
- Using HIIT to improve VO2 max
- And more
Listen free (ep. # 293) on Peter's website or your favorite podcast player. Become a premium member to access our extensive show notes for this episode.
--------
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
Connect with Peter on:
Facebook: bit.ly/PeterAttiaMDFB
Twitter: bit.ly/PeterAttiaMDTW
Instagram: bit.ly/PeterAttiaMDIG
Subscribe to The Drive:
Apple Podcast: bit.ly/TheDriveApplePodcasts
Overcast: bit.ly/TheDriveOvercast
Spotify: bit.ly/TheDriveSpotify
Google Podcasts: bit.ly/TheDriveGoogle
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/

[@xeropunt5749]

Rip away from the seat/bed & phone & enter the moving world. It doesn’t get easier, it actually gets harder as time goes by. But once you do, i swear you will feel better.

[@MindfulSimpleSolutions]

So true! About reducing the risk of injury and increasing the level of enjoyment ❤

[@jeffblair6586]

I'll do maybe hour moderate stairclimber, next day UB strength, next day (recovery day) 15k steps walking, next day stairclimber intervals, next day swim moderate intensity, next day LB strength, next moderate stairclimber...something like that. Love the variety.

[@drlorishemek]

So smart to mix it up like that

[@jeffblair6586]

@@drlorishemek ty! I do it to avoid overuse issues and for the psychological variety. :-)

[@drlorishemek]

@@jeffblair6586 exactly and you’re building up muscle and other benefits as well as opposed to the same old same old!

[@mannymotta2174]

I’m 57 and always worked out. My high intensity is that damned stair machine. I leave it all right there. Sometimes like today I feel like I go too hard. It’s a mental game too. My legs are numb and I really want to quit, but I don’t…. then I gotta stand there for a few minutes just to ensure I can walk. This happens once a week. Zone 2 on the steps the rest of the time

[@BigBadWolf..............]

I see a lot of people commenting on how high intensity training is hard on them because of injuries. As a swimmer I can tell you that some of the healthiest older people I know are swimmers. You can swim fast and not hurt yourself if you work on your form first. So if you like to swim but you're not that great at it and you don't have good form it's probably a good idea to find an instructor who can help you or watching KZbin tutorials. Get a partner and have them look at you because you can't really see yourself like you can in the mirror when you're lifting weights or doing exercises. If you see someone who is a superior swimmer and they have stopped ask them to look at your form and what you should do for improvements. Most people who have put a lot of effort into swimming or happy to help those who are interested in doing the same. The point is is that you can do high-intensity training in the water and you are less likely to get injured then if you do it on solid ground. My training for cardio is fairly simple. I swim one mile twice a week non-stop and then spend 18 to 20 minutes in the sauna afterwards. I drink lots of water. One day I tried to swim half a mile quite quickly but not at a sprint pace. Afterwards I rest for a few minutes and then do 5 to 10 sprints the length of the pool while swimming back slowly. I rest in between each one. Then 12 to 15 minutes in the sauna. If you are not trying to be a competitive athlete this is a fantastic workout. Work on your form and remember you can swim any stroke you want to get the mile. The goal is to not stop and not get hurt.

[@williamstephens23]

Great, thanks for your opinion

[@jeffblair6586]

I mix up intervals between swimming and stairclimber.

[@MrOrthodox13]

Great idea, either do it in one session like that, or 3 sessions slower, and 1 sprint-fast. Coolio, good to know.

[@mokotramp]

80/20 protocol

[@Tuca46]

actually on that video he says 75/25

[@GregPaxson]

I like this a lot. I'm already doing this... mainly to hold in to my muscle mass while I cut while still improving my V02 max. I lift weights every other day on a 3 days split... I walk with a weighted vest until my total step count reaches 15000 for the day... usually 20mins- an hour.. and I run hill sprints once a week on a non lifting day. I've had great results with this.

[@joas162]

How much interference is there if you do both? And in what order would you do them if you had to?

[@roberts4241]

Mountain biking is the perfect sport for hitting this ratio.

[@johntim3491]

Fastest adaption is from 30 second intervals at max output. 4 mins rest. Rowing Erg is low impact.

[@michaelyoon9355]

I just hate high intensity so much. jesus. everything hurts.

[@superstarad93]

Exercising should feel good, never hurtful. Go for a casual walk or swim or bike ride instead.

[@stevepace-first8617]

@@superstarad93does science support your opinion. What if there are enormous health benefits to really hard exercise.

[@FlatToRentUK]

​@@superstarad93 I'm not sure I'd put it in those terms. A massage feels good but any form of exercise should have at least a small level of discomfort. The enjoyment comes from knowing that you've invested time into yourself and will see the benefits. But obviously you can work too hard which is probably unnecessary. We all need to make sure we're building up to the higher intensity stuff and not killing ourselves because we're not ready.

[@superstarad93]

@@FlatToRentUK I meant that OP should build up to it; pain is the body telling you to ease up. Personally I love HIIT and pushing myself past my comfort zone.

[@elperrocovero]

@@superstarad93 my knee hurt sometimes I just fight through it