This Type of Exercise Reverses Heart Aging, Lowers Blood Pressure, & Has Anti-Cancer Effects

[@FoundMyFitnessClips]

Download my FREE 9-page Cognitive Enhancement Blueprint and get my EXACT exercise protocols for boosting brain-derived neurotrophic factor (BDNF): bdnfprotocols.com/

[@cyberfunk3793]

For some reason I can't add this video to any playlists although I'm able to add other videos, perhaps there is some setting on your side that is causing it? at 9:33 the slide mentions 25% of vo2 max as some description of exercise intensity, that should probably be some other figure relative to max heart rate or how would one measure when they are at "25% of their vo2 max" ?

[@drkpk384]

plz tell me will 15 to 20 minutes of indoor cycling will be enough if its performed at 60 % to 70% that is my heart rate maximum being 183 and during exerse for 20 m if its around 140 to 150 plz reply dear

[@PuppetMasterdaath144]

what if you have sex for hours because you are a god like me what then

[@jackbuaer3828]

With respect to high levels of cardiovascular fitness, the lifespan extension for those with elite cardio seems minimal. Four minute milers on average get 4.7 years over the general population, male Olympic marathoners ( 1920s -1940s) get about 4.5 years, Olympic sprinters die earlier than the general population by 9 months for males, 1.6 years for women (1920s -1940s) and Tour De France Participants get about 6 years. Plain old walkers seem to get 3 years on average. Those with elite cardio fitness are only living 1.5 years longer than walkers (on average) unless you're an Olympic sprinter, and perhaps then you die earlier as a high level sprinter?

[@jackbuaer3828]

To back up the preceding post, in one study, Olympic Cyclists had the same lifespan as Olympic Golfers. So query whether elite cardiovascular fitness is key for longevity. I think cardiovascular fitness is great and that everyone should try to improve it. However, I think that you and Peter Attia might be overselling it. Perhaps you should at least disclose that one should only expect minimal lifespan gains, if any, compared to those that do low intensity walking based upon existing studies.

[@toolrammsteindeftones]

Im 49 and workout 5 times week. Including weights, cardio (jump rope) and swim. I pray God gives me the will to maintain this for couple more decades at least.

[@juice6570]

That's all we can do, brother! Do your part(workout, eat healty & limit alcohol) & PRAY

[@damienholland8103]

47 and also exercise about 5 times a week. Sometimes feel burned out or minor injuries but I learn from it.

[@DouglasRichardson-er4ky]

​@@damienholland8103... consider vitamin D3 and magnesium supplements paired together

[@Jinnyjammywhammy]

Thy Kingdom Come. Thy will be done on Earth as it is in Heaven.

[@johnmeyers7336]

i work out for 11 yrs regularly at the ymca, then couldn't afford it anymore.i was 50 and still workout at home. in my early fifthystart to getcalf cramps out hunting. few year later at 58 found out had a silent heart attack, and quadruple bypass surgery, the doctor said working for that long saved my life

[@-MakeItGood-]

Started walking an 15 minutes every day 2 years ago and gradually ramped up to 2 hours a day and now I’m up to 30-45 minutes of cycling a day. Start slow and be consistent and never stop!

[@karthy257]

Cycling is the best cardio in the world. You can do it for 30-45 minutes continuously without any stop. It's all you need for effective metabolism

[@-MakeItGood-]

@@TerrySinkovich 100% you can. The slow build isn’t just for training your muscles and fitness the act of making the effort and getting into a routine trains your brain to crave the activity. The 15 minute walk is a perfect starting point because anyone can do it, it’s low investment of time and super easy. Just don’t build too fast even if you think you can I wouldn’t go over 30 minutes a day before the 6 month mark so maybe 2 15 walks a day

[@BP-ry6mw]

I’m up to 20 min. That’s not saying much, but doing HIIT as hard as I can for 30 sec and rest a minute 5 times in the middle of the 20 min.

[@Bunny11344]

Lifting for 8 years cause it’s fun and walking

[@DouglasRichardson-er4ky]

I'm doing the same long walks with biking every day I'm losing weight hit a plateau did some research added quite a few supplements now back at it along with 16 hr fastings

[@Greego-z1z]

Well done dr. I am 87 always been extremely fit but with a pulse down to 32 ,,many specialists look and leave and many docs have sent me to ER ..... 2 months ago I started intensive shadow boxing for 1 minute 3 times aday ..My pulse is now a constant 71

[@LiesExposed-TruthRevealed]

what did you use to before? Longer workouts?

[@grahamswett6430]

Keep up the great work. I’m 68 and I am working on maintaining my fitness and hope I can do as well as you..👍👍

[@pablorivera7722]

Outstanding! Way to go! You give me motivation! I'm 60 and been doing boxing class for two years. Doctors don't get why my blood pressure and vitals are that of 30 year old. Anyway much respect to you all!

[@steelearmstrong9616]

You are 87, just relax

[@blessed9491]

​@@pablorivera7722all of u r an inspiration to us all 👍🏻👍🏻keep doing it

[@gma904]

I have experienced this. My heart was never so healthy as when I did this type of exercise. I have since been away from this for a few years due to life but I am on a determined course back to it.

[@oolala53]

Isn’t a shame that most modern cultures are set up to thwart this kind of consistent vigor rather than support it.

[@robbentodd6824]

As someone who has a family history of cancer, this info could be a lifesaver for my family.

[@wread1982]

Get an infrared sauna to prevent cancer as well. Along with blueberries, broccoli sprouts and Turku tail mushroom extract

[@lapetulante201]

@@wread1982what does the infrared sauna to the cancer please?

[@girlanonymous]

@@lapetulante201Learn to Google for research.

[@isopropyl1974]

My grandma is 98 years old now and told me all of this stuff when I was a teenager. This was in 1985. Since then, I'm doing exercises every day, I feel great and my blood pressure is very good. Little lower, which is perfect.

[@an.20.24]

What do you mean for little lower?

[@isopropyl1974]

@@an.20.24 normal blood pressure is 120/80. Mine is always around 118/70.

[@an.20.24]

@@isopropyl1974 Yeah, mine is sometimes even lower : 118/ 70, 114/68... The only activity I do right now, is walking uphill for a couple hours a day. If I stop, after a couple of months, my blood pressure rise a little. Exercising is great.

[@DrKniz]

So can you give us an idea of your daily exercises?

[@Kloutkulture]

What exercises

[@jballoregon]

I love this, exactly what the western world needs to hear right now. Moving our society from levels of sedentary and food addictions to healthy actions that absolutely beat developed world diseases.

[@Greg_Chock]

I'd argue that most people have heard this advice repeatedly. The message is clear, but people's behaviour haven't changed enough. We need to lower barriers to change behavior somehow. I think our monkey brains don't handle long-term risk and consequences very well.

[@jballoregon]

@@Greg_Chock Tying risk to cost....You want healthcare for your preventable disease? You pay more...plain and simple. There shouldn't be "free" healthcare or subsidized healthcare for obesity, hypertension, smoking individuals. You crash a few cars, insurance goes up...same applies here.

[@eddieoconnor8560]

@@Greg_Chockand many have heard but when exercise and healthy eating reduces the possibility of diseases by ‘upto 40%’ etc, that still leaves a majority who might be doing all the exercise they need and eating all the vegetables they need and still get the disease. Too many people really don’t get that exercise and healthy food give you a better chance of avoiding disease but people still get ill

[@144Donn]

I have been doing Sprint 8 for 6 years. It knocks the heck out of you and I cannot say that I wake up and rub my hands in anticipation. It is tough! BUT, when you realize the massive benefits derived from this hard work, it makes it just a bit easier. People need to hear the incredible benefits and it helps if they are in a group or can talk about their HIIT [practice with others. I have a rule that if anyone mentions Sprint 8 to me, I have to do it! It is on many Treadmills and Elliptical equipment.

[@rejiequimiguing3739]

Western society is addicted to automobile transport. No walking No bicyccle

[@ghayes220]

Thanks for this. At 79, I;ve been exercising for 43 years, mostly increasing the intensity for the first 20 years. These days, I do 15 to 19 miles on a bicycke in a park 3 or 4 times a week and occaisionally some minutes on a heavy bag. I have long suspected that my exercise is what causes my biometrics to be nearly perfect, years after year. I'm very glad that I discovered your channel about a week ago. Still learning,

[@magnus9165]

I found my fitness with this beautiful woman. She saved my life. I think she just gets smarter and smarter daily. My blood work has improved huge. I am 70 now, I think I may have another 10-20 years.

[@amjadsulieman1148]

I was beginning to ease up on my workouts.. time to notch it back up ..

[@jamesnguyen7069]

make sure u keep track of your workouts

[@pearljam_1]

@@jamesnguyen7069 yes sir.

[@RodSherwood1]

For every study saying 1 thing there is another study saying the opposite. You don’t need to be a doctor to figure out everybody is different and exercise is good for everybody and depending on your age and condition, the exercise needs ls to be specific to your own situation. Very few people can physically do high intensity cardio. Use common sense and keep moving and eat healthy. Everybody is going to die, relax.

[@stackpapereveryday5682]

Best comment I seen for a while. Everyone complicates things to sell stuff. I guess you can blame the consumers because they want a easy way out

[@VM-oi3dk]

So in conclusion just exercise. Why do any science then

[@joe_hoeller_chicago]

No. Everyone can become capable of high intensity exercise (outside of legitimate disabilities). It’s up to you to do the hard work required to boost your exercise tolerance.

[@RodSherwood1]

@@joe_hoeller_chicago yea those illegitimate disabilities really stop ya. 🤡

[@jozette-pierce]

Common Sense, ✔

[@briancrumpacker]

I love hearing all of this applicable information. I also find it maddening to share this with friends who suffer literally from all of the negative effects of being sedentary that you just stated while consuming a horrible diet, and to have them just nod and smile while doing nothing to change.

[@markwhite6782]

I'm almost 62 now, at age 59 I made all these changes and it literally took me back to be in my 30's. The amazing thing was how easy it was.

[@NoQuarter01]

That’s my family. It is maddening

[@davidcardinal3654]

It’s like trying to tell a heroin addict that’s it bad for them. They don’t care.

[@niranjanpaul2176]

Victms

[@Drgluee]

Many need a near death experience to change their ways where they feel either intense pain or crippling impairment... Believe it or not, feeling mild sensations or having trouble moving from being overweight, or being diagnosed with diseases isn't enough. Some people need the pain to change.

[@futuresoundtrek8298]

I love these studies. I haven’t jogged more than 9ft in 9 years but have been doing HIIT the entire time since. I have never felt better.

[@lemaitrethemonk]

Dr. Patrick has such a calming voice. Beautiful, intelligent, knowledgeable, kind, caring and uncompromising in her research!

[@ritdog5001]

Well done Dr Patrick! Now more than ever we need this type of information front and center.

[@FredrikH]

If this lecture do not motivate you, almost nothing will. Thanks!

[@Mu_the_Maori]

Motivation is bs thnx

[@swamphawk6227]

@@Mu_the_Maori ... ?

[@LangylangZA]

@@Mu_the_Maori your profile pic agrees...lol

[@clrr8400]

​@Mu_the_Maori yes, correct, its DISCIPLINE!!! Motivation comes and goes, discipline will do it, consiatency, just do the workout....I've a healthy lifestyle, choices to make, workout is hard, being unhealthy and fat is hard. Choose. Cheers, stay healthy

[@clrr8400]

​@@swamphawk6227key is discipline, not motivation

[@joeqb5992]

I’m glad I found this channel. I recently started rowing and the class does exactly what’s on her slide. 30-40 seconds of vigorous rowing followed by 20 seconds “rest” or light row. It’s been great.

[@MM-vv8mt]

My Fountain of Youth is an hour each of cycling, swimming, tennis, yoga, saunas, meditation, and a whole food Mediterranean diet every day. And emotional equanimity and gratitude.

[@SwordofTheMorningg]

you spend an hour on each one? That’s like 6 hours a day on that stuff - nobody has that kind of time on a consistent basis unless you’re retired.

[@addams40]

Well good for you you're just perfect

[@addams40]

@@SwordofTheMorninggEXACTLY ‼️💯💯💯

[@h.w.williams1864]

One of those per day? Or every one of those per day?

[@dennisnealon9963]

Can you elaborate on the diet

[@amarjeetchand1825]

Hi started swimming 4 times a week, started slow and built it up slowly, do abit of circuit training too. My blood pressure was going up and down before, and know it’s stabilised. And also feel great and energetic.

[@muratisik6956]

Wow, you’re really active on KZbin lately. Good to see you’re back.

[@khaledannajar]

I advice checking wet cupping (Hijamah) benefits (peer reviewed papers) kzbin.info/www/bejne/jHacfmyDn86MaZo

[@alphacause]

It should come as no surprise that ADHD and depressive disorders are on the rise as we become more sedentary. Any parent who has children who suffer from these maladies, before resorting to medication, may need to look at their child's activity levels. This succinct presentation, by Dr. Patrick, provides an excellent explanation of the mechanisms behind these mental problems.

[@betsywestbrook7169]

I am 60 and have adhd. Started really struggling about two yrs ago with being able to focus on anything I have been busy and relatively fit my whole life it is hard to be sedentary with adhd. Started watching Dr. Patrick started power walking and combined with running and my brain is back doing so much better. Have moved not a rowing machine started 2 months ago rowing 5000 meters and has been miraculous I tell everyone about it they just shake their head at me.

[@khaledannajar]

This can be reversed using wet cupping (Hijamah) (peer reviewed papers) kzbin.info/www/bejne/jHacfmyDn86MaZo

[@sapiens7821]

I have cycled most of my life and have a VO2 max of a person half my age. Cycling is great for cardiovascular work, mental health and generally feeling good during and after my ride. On high intensity rides or rides where you require high sensory perception. It keeps your brain active too. Zone 2 All Day, Zone 3 and 4 you hit the floor best to do what your mind and body want you to do. It’s taken myself 40 years to listen to what my body needs. Juggling work, family, life, sleep, eat,rest etc I’m glad that at age 48 got my hair and teeth 😂. Glad to be healthy and fit. See kids half my age and they look a mess body and mind.

[@nelsonhibbert5267]

Same, and used to compete in road racing and time trials (I was terrible though). The disadvantage of cycling/swimming is that the low impact doesn't promote bone density, so it's best to mix this up with some resistance training. Running has the added advantage of some impact, and while this promotes bone density more, is often a cause of injury/joint issues. Cycling can also cause flexibility issues (particularly tightness in the hip flexors (I have a lordosis posture) and can lead to piriformis muscle issues). I've had pretty much every injury or imbalance from cycling, but the benefits far outweigh the negatives and with some awareness and cross training these other issues are easily resolved.

[@sapiens7821]

@@nelsonhibbert5267 Very True Nelson. I mix up my cycling with the park gym calisthenics and resistance band training. I can’t run except to the bar for last orders. I tried cross training it was pretty good. I like to be outside and didn’t like being indoors. Though you can incorporate many exercises outdoors.

[@nelsonhibbert5267]

@@sapiens7821 Ha! I'm sure you can run further than that if you want to! I run sometimes, but often on treadmills or grass as it takes some of the impact away. it sounds like your doing all the right things.

[@cisium1184]

Indeed, her advice seems to diverge a bit from what I'm seeing elsewhere, which is that Zone 2 (65-70%) is where most of the early improvement happens while Sustained Zone 3 is an advanced goal rather than a starting point. Bottom line, just start moving your body more, listen to what it tells you, and then fine-tune.

[@newmb321]

im 90. I've been doing this for most of my life and my hr is 45. I still plan on going hard when im 115! I figure now is the time to lay the foundation for when I start to slow down.

[@11MASCUCH11]

A very interesting talk. I was particularly drawn to the findings about cancer cell apoptosis related to sheer stress within the bloodstream. I had never heard of this before! So interesting to discover new ways in which aerobic exercise can improve our health.

[@pabloyi]

When's it that high of an intensity it's not aerobic

[@willtabacchi1408]

I agree with exercise 😮throughout my life but l was put on zealot to reduce my chance of a stroke. I started back on doing chinupups. My first chinup tore my tendon from my bone. I will never be able to do another chinup. So people on blood thinners need to be warned about blood thinner catastrophes.

[@solslastcannula5665]

Why did it tear off the bone?

[@bernardocisneros4402]

It's amazing how only now we're finding out that lactate isn't just a byproduct and it does several important things. This goes to show we were designed to move a lot not sit around and watch TV or play video games.

[@blaze1148]

I do both 😉

[@loudboomboom]

Just recently started jogging in the morning. Mid 30’s. Forcing myself to click on videos like this when I see them and it’s absolutely motivating to hear and better understand the importance of exercise. Such a massive lever, especially compared to any supplements or short cuts.

[@JoeMolina.4ene]

For those that don't know her background Dr Rhonda Patrick is a Scientist and her videos on Fitness are excellent for any age. I was told by my own doctor to do cardiovascular exercises at least 4 to 5 times a week and to reduce salt and sugar to the very minimum. I followed her advice 5 years ago and since then I was able to to climb over 7 volcanos with the highest in altitude being 19 thousand feet. You can definitely reverse, high blood pressure, cholesterol, hypertension, etc.. with exercise and nutrition.

[@thomasbrown3127]

A concise understandable presentation for common folk , as I am. Well done.

[@DawnRK3204]

I’d also love to see a study of sedentary people who were split into two groups - those who did 30 minutes of steady-state cardio daily and those who did this more moderate to intense protocol. It’s really no surprise that the group doing the cardio exercise improved cardiovascular more than the group that didn’t.

[@Themata]

Exactly, a bit silly really

[@oolala53]

I don’t know if you think it would apply, but you might look at the work of Dr. Glenn Gaesser. He didn’t research taken a groups of people who would do about 150 minutes of exercise per week, but it was divided into 10 minutes sessions and split between flexibility, aerobics, and resistance work. Even he was surprised how good the results were. I think it’s a lot more reasonable to think that people would do something like that year after year. The ideal could be the enemy of the good. To expect to have a nation of frequent intense exercise is just naïve no matter how useful it is. There’s probably a small percentage will be inspired by something like this, and I don’t doubt that they will get benefits.

[@richardcaponigro8142]

I finally know the lactate connection! Thank you for this information. I experienced the effects of rigorous exercise = lactate = benefits since high school. I was not always the best student, bored and not wanting to be there but well-behaved. My grades, attitude and I think everything on life was always best during Cross-Country and Track seasons. There was so much less time for studies with all the training, and working after school, but my grades and overall school performance correlated perfectly with how much I was working out. This is true to this very day at 60 years old. The dots are finally connected. It's time to get ready to workout. Thanks again!

[@khaledannajar]

I advice trying wet cupping (peer reviewed papers) kzbin.info/www/bejne/jHacfmyDn86MaZo

[@ke0kie]

Some related pro tips 1) body condom not required to exercise 2) you don’t need a ring light at the gym 3) added weight and reps are gains, not likes/followers/$imps

[@manikdesign]

Amen

[@khaledannajar]

Wet cupping (Hijamah) (peer reviewed papers) for anti cancer benefits kzbin.info/www/bejne/jHacfmyDn86MaZo

[@briandewey5401]

whats a body condom and ring light

[@KeepYourSillyPronouns]

Is there a cheat sheet or ring to decode this message?

[@najirban]

​@Crowns57854 the focus should be on training for health, not using the body as a sex beacon for $ and likes

[@tbearthai]

It would be very interesting to know how this would affect those already with cardiovascular disease. Does it have any affect on already calcified arteries? Would it reduce narrowing of arteries or at least stop the narrowing? I think those people already living with cardiovascular disease are looking for ways to be healthier, live longer, and have more peace of mind with heart health than those who are already healthy and or younger.

[@janiesmith987]

Per my nutritionist -- Vitamin K2 helps move calcium out of the arteries and into the bones!! My recent calcium score test showed 0 calcium in my heart!! ❤️❤️❤️

[@Simon-pl2zi]

Health and longevity is a marathon comprised of daily disciplines. The three pillars are - whole food diet, healthy caloric restriction, daily exercise regimen. That's it, it's not complicated and there are no shortcuts.

[@GhostRiley-zs8zb]

also proper 8-9 hrs of sleep, that is the most important and also not engaging in any addictions/vices like porn, alcohol, smoking, drugs etc

[@TimMorse-pn8ug]

​@@GhostRiley-zs8zbSo, take out all the fun stuff - got it! 😂😂

[@GhostRiley-zs8zb]

@@TimMorse-pn8ug So having short sleep(which shortens and worsens the quality of life) and doing all sorts of vices(which makes your life quality the lowest) is fun for you?

[@galahadthreepwood]

*And get outside in the sun* *And avoid blue light in the evening*

[@TimMorse-pn8ug]

@@GhostRiley-zs8zb Jesus Christ, it was light banter. You must be fun at parties.

[@buddhas_nightmare1333]

Thank you! Keep posting Rhonda! Great work!

[@camoanddonuts7894]

So glad to be hearing this since I really have lived it since 2021. I have done it all on my own, proper, safe fasting, Mediterranean diet, non-gmo as much as you can, no alcohol, never a smoker so good there, and 20-30 minutes of light weights with multiple reps, and push ups people, good, proper push ups, walking, and of course HYDRATION, you need 8 glasses of filtered higher ph water per day. Cayenne pepper, Saigon Cinnamon, garlic in your cooking, and ACV/vinegar for cleaning. Good luck on your reset my friends!

[@roxanagrecia6311]

My Mom walks on the treadmill for 45 minutes every Day and she is 88

[@timhopkins9998]

Impressed by your mom walking 45 minutes daily. As a 70 year old and type 1 diabetic for 55.5 of those 70 years I walk 4.5 miles daily and my heart feels great.

[@MrHarpic]

@@timhopkins9998good to hear that. Take care.

[@marlene6783]

❤

[@Anklespank]

My dad smokes a pack of cigarettes a day for the past 50some years and drinks cheap whiskey every night. He's 83, but his blood pressure is a bit high 🤔...if he starts exercising, it cuts into his drinking and smoking time

[@nosretep1960]

Glad I caught this! 63, 12+ hrs/wk at maximum exertion, upper body and lower simultaneously 😊

[@andrewbako9494]

52 been training since I was 19. I feel "young" most of the time but since COVID 19 2020 and 2022 I've had heart palpitations, migraines, and bout of lethargy that I can not correlate with any other factor. I really hoping the medical community/researchers continue to investigate the long term effects of COVID 19 to help us effected by it overcome these frequently cited new health concerns.

[@chutcentral]

💉

[@mathieupaquin1361]

Look into fasting, both water and dry fasts seem to significantly improve long covid

[@agoodauthority]

Andrew, look into a multi-day (5 days maybe) water-only fast. Incredible way to reset your system on many levels.

[@vllad74]

Poke in the shoulder...

[@tonyskeet4881]

Covid 19 and the Covid vaccines are the biggest medical scandal of all time and if you haven’t woken up to this by now I feel sorry for you because you are living in a bubble

[@AngloSaxonVanguard]

I've just been diagnosed with overactive thyroid yesterday which scares me. I'm going to follow the advice of this video

[@johnw3952]

This information was helpful for me having been treated for stage 3 colon cancer. I am 63 years old and my cancer was diagnosed in May of 2023, I had surgery in June, and started chemo in August. I had chemotherapy and am now four months post treatment. My 90 day CEA was good. I do exercise combining calisthenics and and walking with some weight lifting and kettlebell exercises. I wonder if my 30 minute to hour long workouts would be considering vigorous. For that matter, I'm not sure if my 30 minute walks would be considered vigorous. Maybe you are looking for like a twenty minute run to be considered vigorous. If so, I am a few months away from that. Thanks for the info.

[@chrisbrooks8952]

@johnw3952 start fasting. Fasting has been shown to have incredible benefits in fighting cancer. Praying for you my friend

[@jitkablahakova3073]

​@@chrisbrooks8952fasting is not exactly a vigorous excessive, is it?

[@hermonorossco7988]

Look in to sprinting

[@beofonemind]

So glad i watched this, will do this for the rest of my life.

[@DynamicUnreal]

Even as an obese man when I used to go to the gym, I would target 155 BPM on the treadmill for 60 minutes. As I got a little older I went down to 150 BPM. It was difficult and a grind but I felt amazing afterwards. You have to build up to it though.

[@b_r_i_z_z_y]

Respect! I exercise all the time and I still have to psych myself up to do it. I don’t enjoy it but once you are exercising it’s not so bad. I do it for the feeling afterwards, I have more energy and feel better mentally. Good luck 💚

[@DynamicUnreal]

@@b_r_i_z_z_y There is an indescribable peace afterwards, the endorphins make you “high.”

[@nickbray8942]

Great information thank you since knowing so many people who have had cancer and just take chemo and hope for the best this shows there is a lot we can do without drugs

[@mcm2366]

This is excellent information and glad to see your work trending online Dr. Patrick. Thank you!

[@chrisskywalker6079]

Skipping, shadow boxing and some push up, sit up, pull/chin up at the end of session, three times a week and squat, lunges and plank in other days plus swimming on Saturday. Rock on baby!🔥🤟🏼

[@alphacause]

Thank you, Dr. Patrick, for this very informative presentation elaborating on the myriad of benefits of exercise. It was short and easily comprehensible. This is the perfect video to send someone who doesn't like to exercise, and who is not inclined to listen to more lengthy and complex talks on the subject.

[@peterdanyliw9506]

Yes. This is not too lengthy and more to the point. Some topics do need quite a bit of extra time, but I hope she actually gets your point

[@daniellehaase2580]

I have experienced the shift in cognitive function because of this, I'm glad you backed it up.

[@saulwest8254]

5-6 hours at 80% seems a bit excessive, Russ Scala has documented the risks of ultra distance training as a former competitor. Chronic inflammation.

[@54tristin]

You miss the point , I have personally experienced, and understand the effects of intense short term frequent work outs for 25 minutes 4-5 days a week I use a stationary bike to drive my pulse rate to 80-90 % of calculated age appropriate rate. This makes me more alert, extends my endurance, helps control my glucose and weight. When I am not able to work out , after 2-3 weeks I feel terrible, fatigued, dull, and hungry, which leads me to eat poorly which gives me a small quick energy boast but increases my fatigue, globally

[@saulwest8254]

@@54tristin 25 mins, 5x per week is 2 hours 5 minutes in total at 80% max heat rate. That's a lot less than 6 hours, Which is being recommended.

[@khairt1731]

​@@saulwest8254 "ultra distance" as in running? They are not talking about running

[@kevindownes9474]

That’s less than an hour a day, how is that excessive?

[@saulwest8254]

@@kevindownes9474it potentially leaves less time for recovery imo, instead training 3x per week at 85-90% of max heart rate for 20 minutes is a better way to improve vo2 max. Gives the heart and arteries time to recover from inflammation, chronic inflammation can calcify artery walls over time.

[@mixit247]

Thank you for bringing this information to youtubers, Thank you, Thank you, Thank you!!!

[@richsheafferd1877]

i FOLLOW Dr. Patrick since 2018 she's absolutely awesome!

[@i3looi2]

I was about to sell my fitness bike, cause i did not see much improvement compared to time spent on cardio. Lucky me i stumbled uppon this golden research. Will test out the HIIT version.

[@YoungBillyKatastrophe]

Very informative, clear and concise 👏🏾👏🏾👏🏾

[@LeoThaLast]

I’m 56 and been on a rigorous exercise regiment four to five days a week on average for over 10 years now. Lots of cardio. Riding bike and jump roping are a few of the exercises. I don’t know to what extent but I’m sure it has a huge impact on my overall health. All of my statistics are excellent. My BMI is 20.9

[@joycedade530]

🌼💐🌼 Thanking you so much for your extreme generosity, and virally important detailed information which greatly helps us all. 🌼💐🌼

[@ld8258]

Exercise is very important. As a 60+ adult. My peak heart range is 145 (Age appropriate). I walk every other day 4 miles at a rate that drives my hear rate around 100-115. That is plenty of vigorous exercise. To much can drive heart issues like A-Fib.

[@camillecruzfit]

AFIB is more often genetic and associated with decades of endurance training athletes not HIIT training. Talk to a cardiologist to understand…if they have to make a choice they would choose calcification of an artery which happens with endurance exercise and AFIB over cheesy plaque from a more sedentary lifestyle. I’m over 60 and my peak heart rate is 170. RHR of 48… Slowing down to zone 2 workouts is most beneficial over age 80.

[@markcleaver6573]

I'm dead now, but still doing heavy workouts. I'm 689 years old this spring, and writing automatically from the spirit world.

[@armandrodriguez8501]

I don't think she appreciates how much effort goes into 5 to 6 days of vigorous workouts is. She throws out these 40 to 50 minute high intensity workouts like they're nothing.

[@williamwightman8409]

Use it or lose it. We did not evolve and survive by sitting on our butts.

[@Rokvet]

The hospitals are full with people with that mentality. Start small and build on it. Don't judge yourself either. You can do it one brick at a time.

[@ajcics]

Yeah try this shit when you have three kids and work fifty hours a week Rhonda. FU

[@oolala53]

@@williamwightman8409 yet Hunter-gatherers are not doing hard workouts. They walk long distances, but not a lot of their work is done at high intensity. Nor in long lived cultures is high intensity done very frequently. It doesn’t have to be all or nothing.

[@oolala53]

I think she actually does realize it, but is so convinced that it’s necessary and I think she has been an active person for a lot of her life. I just notice that people who are naturally athletic tend to lean towards finding research that supports their bias. Peter Attia who was a real beast of an athlete when he was younger decided that if he wanted to go for longevity, he had to back off on some stuff. But exercise is his jam. It’s kind of paradoxical cause he’ll also say at times that the more the better but research on Cyclist runners that I saw in the last year said that some of them have calcification and develop problems.

[@jackjhmc820]

Best exercises without hurting joints?

[@ShazWag]

Interesting. It would also be good to know what sort of diets the participants were on as a possible contributing factor.

[@stevefowler2112]

I'm a U.S. Recon Marine vet. and former competitive triathlete and distance runner and was a good team sport athlete in my youth but I'm now 67 and my knees are both bone on bone so I have to be very careful with my running. I now just do slow jogs on flat ground and then sprint interval work on uphill roads. This is like many varied high intensity interval workouts we did in Marine Recon, and you need to be in tremendous physical shape both structurally and cardiovascularlly to execute them as designed.

[@JERZEEHOTBOY]

Look up the "Knees over toes guy" KZbin channel. His exercises may help you out. 👍🏿

[@ClayCourtGuy]

Apparently those elliptical/Nordic walkers are the best for bad knees and hips. Something you can pick up pretty cheap 2nd hand. They are really good for HIIT.

[@jackmcandle6955]

Im also 67 since about 5 yrs old i rode bicycles then in my late teen started riding trail motorcycles which were hell on my knees because my i smoked and did workout to maintain supporting muscles, fast forward with recently reconstructed knees Im riding with the top ten on strava local mountain bike trails, working out is so much easier when challenged and having fun.

[@nickbamber268]

Too much zone 3, zone 4 causes sclerosis of the soft tissue, including the heart muscles.

[@pixelmasque]

Fascinating, so glad I've done vigorous all my life, , nice to learn even short durations is effective ❤

[@KJSvitko]

Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.

[@Justobserving9291]

That sounds all nice and stuff but EBikes are just electric scooters with seats for fat people to move around. Not exercise at all. If these old people didn’t train at a younger age then they aren’t going to do it now.

[@waynebinky]

@@Justobserving9291Depends on the ebike. a lot of commuter ebikes have what I call the thumb drive. You hit the lever and you don't need to pedal. My full suspension mountain bike doesn't have this feature. It has OFF, ECO, TRAIL, and BOOST. It assists the pedal power accordingly. I can ride in any HR zone I desire.

[@mixalis6168]

@@Justobserving9291 Same can be said for non E-bikes, i have seen more fat people in lycra riding them daily !

[@niranjanpaul2176]

Sprint. Z2

[@feelnrite]

I ride daily and try to ride about 8 miles at around 17mph average. It is good for me until I slide down the asphalt from a dog.

[@MigdaliaTormos]

Love this doctor how come they didn’t have doctors in New Jersey like this woman who truly cares for their patients instead of suppressing our health and just giving us disease management

[@camillecruzfit]

Have you seen folks in New Jersey?! Corey Booker is your only fit politician and he went to Stanford. No offense, I grew up in Texas but 40% of North Dallas is obese. That’s where this heart study was conducted! Every time I go home I quit eating because it’s so crazy how big and unhealthy the portions are…Only Coloradans are in better cardiovascular shape than Californians. I’ve lived on both coasts and in the middle…30+ years in Northern CA. Without health…we have nothing 🙏😇💕

[@antoniorosado]

00:03 Vigorous exercise reverses heart aging and lowers disease risk. 01:35 Vigorous aerobic exercise reverses heart aging significantly. 03:00 Vigorous exercise has significant effects on lowering blood pressure. 04:37 Lactate acts as a signaling molecule in the body 06:09 Exercise benefits brain health and memory 07:30 Exercise boosts serotonin and norepinephrine levels for improved brain function 08:54 Exercise duration impacts brain Drive neurotrophic Factor levels 10:23 Intense exercise reduces circulating tumor cells and lowers cancer recurrence/mortality risk

[@wneils]

Thanks so much!

[@Cyberbronco]

Thank you! Her talks are always so long and take forever to make a point.

[@antiv]

Thanx! My ears do not enjoy her voice and she takes forever to get to the point.

[@stevenwelp7165]

Thanks Rhonda, you are a great mentor to my daughters as I send them your videos

[@justinmcarthur8690]

What about the max intervals 😖😖 my favourite is 8-12 seconds needing 2-3 mins for full recovery 💪

[@grainiac7824]

She seems to be saying 20 to 30 minutes at high intensity

[@annmariedankers9425]

Excellent info and truly want to include these types of exercises, but I would like to know what I can do to reap the benefits without getting hurt due to knee problems.

[@deniseclaeys8295]

Swimming is probably the best low-impact aerobic activity.

[@swamphawk6227]

When my granny was 91, she did PT just for fun

[@girlanonymous]

Whats PT

[@swamphawk6227]

@@girlanonymous … Physical Training. My original comment is from a running cadence song used in the USMC

[@rickyl8111]

​@swamphawk6227 When my granny was 92, she did PT just for you.

[@swamphawk6227]

@@rickyl8111 … A man of culture

[@michaelhoffer9172]

@@swamphawk6227 If I die on the Russian front, bury me with a Russian c***!

[@roadstar499]

This makes sense i will adjust my workout to maximize its benefits..thanks for sharing.

[@suzannebornemann]

Thank you Rhonda… I’m 73 and swim 1.5 miles 5 days a week. Should I also add cycling/spinning on a stationary bike to get flush in the face, with interval training ?

[@deniseclaeys8295]

You go, girl!

[@gordonschiff3621]

If you swim 1.5 miles 5x a week I think you are fine. That’s probably over an hour for you 5x a week.

[@suzannebornemann]

I am now swimming 1.5 miles 7 days a week and have added an hour of indoor cycling after for a total of 2.5 hours a day.

[@dragon_dyce]

i stopped doing 45minute cardio sessions few years ago, now i go hard for 10-20 seconds, rest and repeat 4-5 times, my cardio takes about 6-10 minutes and i do it once,twice a week, i luv this style much more then long amounts of time for cardio, better on joints and the heart imo.

[@PWRDBYVIBRNM]

Stay moving people and if your budget allows it get a Peloton Bike or some other excercise bike. It’s the best purchase I’ve ever made. You ride at home don’t have worry about the weather or packed gyms and you get all the cardio you need and some. God bless everyone.

[@skeptigal4626]

Spin is the best thing for older people. You can do those sprints without pounding your joints. I love yoga too, but a really difficult vinyasa flow in a hot room.

[@StuPedahso]

I fasted 40 days last Sept. As im pproaching a full year, I've lost 170lbs, 0 prescription drugs and my resting heart rate went from 80 to 42. (Lance Armstrong type shii) Lol. I hope the person reading this knows how much you're loved and how powerful you really are. Make the decision to live!

[@saunamadman9086]

Thanks for the much needed knowledge 🔥

[@DigitalNomadPhysicians]

It's important to point out that lactic acid can be produced at as low as 50% of max HR. A head to head study of those exercising with different LA levels and comparing it to max HR would be interesting to see long-term effects. And the time in anaerobic threshold would be important to know as well because it might take very little or a lot, as she points out.

[@foxxtail06]

Like fartlek training? I like saying fartlek because it has the word fart in it.

[@bricemenaugh4828]

😂😂😂

[@pepefroglive]

This is true facts. The oldest doctor of 100 years old does running on the treadmill exercise. And a 90 year old man I seen on KZbin does exercises on the biking machine.

[@HarishKumar-lu6fd]

I believed in same, till my doctor said am doing a bit too much. So am actually a bit puzzled. Can you shed more light in context of hypertrophy of heart and resulting in LVDD ? A major cause of same is persistently pushing your heart to vigorous zone. Any vigorous exercise of a muscle will result in hypertrophy and however Muscles like lungs, liver, heart dont work better by hypertrophy or by increasing there size. Isn't flexibility is more required attribute than strength for such organs ?

[@briankalagher6687]

I love learning about this! A few more awesome reasons to get out and move. These float around in my head while I'm lifting or riding my bike. Thanks!

[@grgoldman7303]

Great Discussion Great Researcher

[@robertmueller1406]

Attia: Zone 2 @ 4-5 times/week Rhonda: Zone 4 @ 4-5 times/week. Can we get some consensus here?

[@wread1982]

Dr. Rhonda is numero uno! 🙌🏽

[@veronical5244]

Found the😊m great, love all your exercises, I can't wait to get your book

[@NoLimitsNatty]

Thank you. I appreciate all the information.

[@shinola228]

Great information - definitely encourages me to workout harder ! Thanks for posting it.

[@richwun1057]

Hopefully this will motivate people to start moving more rigorously, because I agree with what you are conveying here, which is the problem with our society where the lack of will to move strenuously more so than not. I myself started Martial Arts at the age of 24 and was inspired by a 65 old master from China. From the beginning the thing that inspired me was what he was having me do in my training, things like standing on one leg and holding one leg out straight forward for minutes, and I thought holy crap I can't do this and I thought who is the old guy here, it's not him because he was standing there in front me leg extended and holding his balance while talking for minutes and never wavering ever. And he was throwing nice high kicks one after another effortlessly. So that was the day I realized that I needed to take this way of life seriously for the rest of my life. And I have, now I have been cycling 3 days a week for 2-3 hours, I play tennis, I hit the heavy bag 3 days a week at 1 1/2 -2 hours at a time with breaks to drink water then back on not really stopping for too long, I practice Kung Fu and teach it, and lift light weights for maintaining strength. My teacher used to say to me "not try you play and you will be okay". And I can't agree enough about what that lines means to me, because when we forget about the idea that we need to try hard to get in shape, but instead go out and have fun doing it, we will then get into the attitude of enjoying the fun of moving rigorously for the sake of it. He would also say strong movement is life, you ever see a dead person move, what do most people do? not move.

[@kakashi0429]

I run 30 minute run interval with avg heart rate around 157 bpm and max close to 180 bpm. I am 42 years male. At least three times a week.

[@gtkona1608]

Where is the sweet spot between the benefit of intense exercise and endurance training causing atrial fibrillation and coronary artery disease?

[@mrdave777]

See more than one doctor. A stress test is recommended I trust!

[@mrdave777]

@@cjskelton7603 Impossible

[@kellymulligan2157]

I do atleast half hour to 45 minutes daily. .great video

[@ziv2liv]

I see that this is all about aerobic workout what about resistance workout isometric or isotonic

[@Plug042]

Like running playing sports and game type shit

[@ziv2liv]

@@Plug042 This shit doesn't answer the question. Running and playing sport is an aerobic workout.

[@Plug042]

I don’t know

[@DawnRK3204]

The control group did basic yoga, balance training and weight training - not just yoga and stretching. The Norwegian training 4x4 method is: “four minutes at 95 percent of your maximal ability, followed by three minutes of active recovery, repeated four times.”

[@oolala53]

That Norwegian training thing? Yeah, that is not going to be what the average American ends up doing no matter how much BDNF or other good stuff it produces.

[@evilkoala81]

Really good info. Would love to see the study about the heart rate at 80%. That would be 160bpm for me...don't think that would be optimal for 30-40 min. But I'm also an outlier when it comes to max heart rate.

[@dr.manhattan6278]

I go to spin class twice a week, and I'm obsessed. I quit Hot yoga for Spin. 🤙🏾

[@thecyclinggreek274]

Good stuff. Thanks.

[@jrelevates1574]

How do you speed it up? I want to go sooner.

[@TruthSeekerAll]

Will this also help if you're already having cardio vascular disease? Had a heart attack back in 2019 due to blockages and have 2 stents placed. I'm on heart medications as well as diabetic medications. Will doing intense exercises be safe in this situation? Appreciate any advice. Thanks.

[@marywiggins7411]

It would have been interesting to have a 3rd group that did moderate exercise and weights too.