Dr. Rhonda Patrick Vigorous Exercise

Podcast summary

• Zone 2 is 70-80% of MHR
• Vigorous exercise: Above lactate threshold. 80-85% of MHR
• Zone 4 training 85-90%
• Zone 5 >90%
• VO2 Max is correlated with longevity
• HIIT for increasing VO2 Max
• Zone 2 itself might not increase VO2 Max
• Adding vigorous to Zone 2 increases VO2 Max
• For “normal” exercisers need more than 80/20 for Zone 2 vs. higher intensity
• Sub 10 hr/week 50% HIIT
• Different types:
  • Tabata 20s/10s/8x
  • Wingate 30s/4m/4-6x
  • Conventional 60s/60s/10x
  • Clinical 4m/3m/4x
• Cooper test. 12min run test
• Mitochondrial efficiency goes down w age. So, increase number of mito. Best way is vigorous exercise
• Lactate produced by vigorous exercise triggers mitochondrial biogenesis
• Zone 2 also does it
• Mitophagy increases w vigorous. Maybe also zone 2.
• Lactate brain. More lactate means less glucose used in brain. Glucose is used in the production of glutathione
• #BDNF “youth elixir”
• Shear stress in blood is increased with HIIT. And that kills circulating tumor cells
• Exercise snacks before and after meals
• #VILPA vigorous intensity lifestyle physical activity. Sprinting up stairs etc