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Timestamps:
02:40 What Is VO2 Max
05:29 Bon Charge Sponsorship
06:20 How to Measure VO2 Max
13:00 How Much VO2 Max for Longevity
18:25 How to Slow Down VO2 Max Decline With Aging
25:15 What Determines VO2 Max
29:42 Does Too Much Exercise Cause Artery Calcification
34:50 Can Exercise Make Up for Bad Sleep
37:40 HIIT Cardio vs Zone 2 Cardio
46:20 How to Know If You're Doing HIIT
50:15 Optimal HIIT Intervals
54:40 How Much Zone 2 Training
57:10 Running and Injuries
01:00:00 Supplements That Increase VO2 Max
01:06:00 How High VO2 Max Is Too High
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14 responses to “How to Improve VO2 Max and Why It’s Important for Longevity – Brady Holmer MSc”
Use code SIIM for a 15% discount off Bon Charge: https://boncharge.com/pages/siimland
Timestamps:
02:40 What Is VO2 Max
05:29 Bon Charge Sponsorship
06:20 How to Measure VO2 Max
13:00 How Much VO2 Max for Longevity
18:25 How to Slow Down VO2 Max Decline With Aging
25:15 What Determines VO2 Max
29:42 Does Too Much Exercise Cause Artery Calcification
34:50 Can Exercise Make Up for Bad Sleep
37:40 HIIT Cardio vs Zone 2 Cardio
46:20 How to Know If You’re Doing HIIT
50:15 Optimal HIIT Intervals
54:40 How Much Zone 2 Training
57:10 Running and Injuries
01:00:00 Supplements That Increase VO2 Max
01:06:00 How High VO2 Max Is Too High
Siim Land you have too much protein in your diet because you once competed in a bodybuilding competition and why you put too much protein in your diet. When you take collagen peptides in the morning, you should not add other protein from the supplement to them because this will interfere with the absorption of collagen.
No such a thing as too much protein
Masters degree in human performance? Wow. Never heard of it
Whats simm biological and chronological age? And blood type?
Can you do a Video on iodine i See very conflicting Information on it
Took a lot from this as explained in every day language compare to say a Huberman podcast, thanks!
If V02 max is the key to longevity, then, how come : (1) 4 minute milers and olympic marathoners tend to only live to the average age of 77, (2) brisk walkers tend to live to the age of 86, (3) Olympic Golfers have the same lifespan as Olympic Cyclists, and (4) Olympic Sprinters die earlier than the general population. The Elite Cardio athletes are not doing so well in lifespan measurements compared to walkers.
Sources:
1 4 minute milers – BMJ
2. Olympic Marathoners – BMC Sports Sci Med Rehabil
3. Brisk Walkers – 2019 Mayo Clinic Proceedings / UK Biobank Data
4. Olympic Golfer / Cyclist Comparison – BMJ
5 Olympic Sprinters – BMC Sports Sci Med Rehabil
The way others have addressed this data in the past is that they presume / argue that the Elite athletes must have gotten fat and out of shape in their elderly years and that’s why the stats are skewed like that. In essence, others have’ presumed that the Elites lost their V02 max levels as they got older out of laziness. I don’t buy that argument. First, the upper echelon of the Elites have intrinsically naturally high VO2 levels, even without training. Second, Elite Athletes don’t tend to be lazy and they tend to have a lot of discipline. I doubt that most Elites go from a history of high level fitness to sitting on the couch most of the time . Compared to the general population,, elder elites are more likely to engage in fitness activities, but they don’t have impressive levels of longevity on average.
I will further add that my dad is eating his ice cream, taking his BP medication, never did much cardio (at least not in the last 35 years) and at 85, he is outliving most elite cardio athletes.
I tend to agree that VO2 max is somewhat overstated as far as longevity goes, especially the claims about it being equal to smoking, but you need to re-read your sources. In depth, because you’re not exactly right either. What does appear to be the case though, is that a high VO2 max in and off itself is not necessarily associated with longevity as the mendelian studies show, but that the exercise required to increase your VO2 max is the cause of any longevity benefit. VO2 max is then a proxy for healthy exercise habits.
Endurance athletes could pickup the calcification and heart damage due to their high carb diets (during training and races e.g. glucose syrups, sugar in hydration drinks) and likely insulin resistance as they age. One can’t out-exercise bad metabolic health forever.
Nonsense; your (likely) high protein diet is far more deadly; activating Mtor excessively (real accumulative science). I do not recommend unwholesome carbohydrates, however. Dates and water is enough, though, for example – to enable endurance. Americana bro-science and your followers live in a very narrow world of scientific delusion; due to massive tunnel vision; not able to hear anything else than the echoing passes of gas of your fellow inmates. Not seeing the forest for the trees.
I run on the track for HIIT. Started with 400m in +-90 seconds. After hearing of Norwegian method I switched to 800ms, running +-3min. Finding the 800s better as they keep me in the required physiological state for longer. They’re much harder as one have to sustain your pace longer. I’m 55 so projected max heart rate is 166 and I’m hitting 85% of that at 140.