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Patrick Bet-David gets blown away when doctor reveals which type of exercise truly cuts your risk of premature death. DR. RHONDA PATRICK: “New data shows that if you’re doing vigorous-intensity exercise… for every one minute you do of that, if you’re wanting to lower all-cause mortality, you have to... do four minutes of moderate intensity or an hour and a half of light.” PBD looked confused and stopped her to clarify what he had just heard. DR. PATRICK REITERATED: “So for every one minute of vigorous intensity is four minutes of moderate intensity. You have to do four minutes [of moderate exercise] to get [the same] all-cause mortality [benefits]. Light is an hour and a half.” PBD: “Stop it.” DR. RHONDA PATRICK: “That’s for all-cause mortality. Dying from all non-accidental causes. It gets better.” PBD: “Oh my god.” DR. RHONDA PATRICK: “If you’re wanting to prevent cardiovascular-related mortality, for every one minute of vigorous [exercise], okay, this is cycling, this is jogging, swimming, you have to do eight minutes of moderate intensity [to reap the same benefits]… So eight minutes of that. Or… the one- to two-hour range of light exercise. So that would be just walking around the house basically.”show more

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34 Yorum

BitchforLiberty profil fotoğrafı

BitchforLiberty7 ay önce

Hard to trust anything that lady says when she was all in on the covid crap.

Britt Michaelian profil fotoğrafı

Britt Michaelian7 ay önce

Life is meant to be enjoyed. Stop worrying about the latest “science” and go for a walk every day. Breathe fresh air. Laugh. Dance. Be of service to others. And spend time with people you love. Keep it simple. All this “science” just creates stress.

readtheticker profil fotoğrafı

readtheticker7 ay önce

You can not out train a BAD DIET !

SecondLifeMan profil fotoğrafı

SecondLifeMan7 ay önce

Tell that to the blue zone people that never did that and live to 100.

J profil fotoğrafı

J7 ay önce

I’m sure next year she’ll be saying something different! Isn’t she the one who was promoting fasting and then, “changed her mind” on it, after how many interviews and how many views! These people are exhausting! One says do this…another says, no do this instead…and the grift continues!

Orion Coaching profil fotoğrafı

Orion Coaching7 ay önce

You should never listen to Patrick. Not ever. Peak grifter causing far too many to chase tennis balls here, there, everywhere.

jl harlowe profil fotoğrafı

jl harlowe7 ay önce

Not buying the "Dr" who has equated 9 hours of walking to 6 minutes on a rowing machine.

Crimzenfunk (Bowtied Bacon)🐭 profil fotoğrafı

Crimzenfunk (Bowtied Bacon)🐭7 ay önce

Except Rhonda is a pharma shill. She was exposed during covid. Anything she says should be questioned.

Fabian Sarah profil fotoğrafı

Fabian Sarah7 ay önce

I beg to differ…. My almost 94 year old mother never did any of that….. She did however raise 7 kids….

Ashley profil fotoğrafı

Ashley7 ay önce

VR + tap dancing is great for vigorous exercise.

Michael Phillips (18.2%) profil fotoğrafı

Michael Phillips (18.2%)7 ay önce

I swam competitively for ~10 years. All that time added up and I maybe immortal based on this

RA profil fotoğrafı

RA7 ay önce

This the same "doc" that pushed the covid death jabs too huh?

nomad profil fotoğrafı

nomad7 ay önce

wow so my super set fast paced resistance weight training with good form and low weight is really good for me

OMNIP0TENT profil fotoğrafı

OMNIP0TENT7 ay önce

this bitch pushed mrna shots who cares what she thinks

Paul profil fotoğrafı

Paul7 ay önce

How about that time the good doctor shared how good moderna was to lower all cause mortality. How did that study go....

IDK profil fotoğrafı

IDK7 ay önce

Literally just do pushups body squats pull ups and a few sprints or long walks. Thats it. Daily. Done.

Adriana Cohen profil fotoğrafı

Adriana Cohen7 ay önce

I disagree with this. ALL EXERCISE is beneficial—especially walking. Sure, getting your heart rate up at times is good for cardiovascular health but if you look at Europeans lifestyle they are healthier than Americans because they walk more daily, keep a healthy weight and reduce stress by having slower high quality meals with friends and loved ones vs fast food culture in the US where people eat junk alone in their car.

Sean profil fotoğrafı

Sean7 ay önce

(Dr) Rhonda Patrick also went on JRE and argued how great the covid vaccine was and how stupid everyone was for not wanting to take it.... Fuck that bitch

animallover profil fotoğrafı

animallover7 ay önce

“ new data”… from where? I’m not impressed

Just Another Brick profil fotoğrafı

Just Another Brick7 ay önce

She is super pro vax. Been on Rogan and did a thing with Attia

Carl Camilleri profil fotoğrafı

Carl Camilleri7 ay önce

Anyone making advice from this dumb bitch isn't very smart , she pushed the covid vaccine saying it was safe.

Michael profil fotoğrafı

Michael7 ay önce

I don’t really understand her point. It sounds like she’s saying that if you do vigorous exercise, you HAVE to do moderate or light exercise to offset the vigorous exercise? Or is she saying that if you don’t do vigorous exercise, you need to do X amount of moderate or light exercise? Can someone clarify?

PICO Matty profil fotoğrafı

PICO Matty7 ay önce

Don't listed to these freaks, all their credibility went out the door with the Epstein files

Concerned dad 🇺🇸 🏴‍☠️ profil fotoğrafı

Concerned dad 🇺🇸 🏴‍☠️7 ay önce

@patrickbetdavid should interview @DrPatrick This would be an important conversation

CatFace Pony soldier profil fotoğrafı

CatFace Pony soldier7 ay önce

Bullshit

EverydayReseller profil fotoğrafı

EverydayReseller7 ay önce

Science finally quantified the cheat code. Vigorous effort buys 4–10× more life per minute. Walking’s great but sprinting is literally buying time at a discount.

Just Justin profil fotoğrafı

Just Justin7 ay önce

@grok explain the implications like I’m an idiot, because I am

Glenn profil fotoğrafı

Glenn7 ay önce

Tai Chi is so.......good for you !!!

Metropol K profil fotoğrafı

Metropol K7 ay önce

She also argued for the COVID vaccines.

APE profil fotoğrafı

APE7 ay önce

Put a rag in this bitches mouth

Sunny profil fotoğrafı

Sunny7 ay önce

Complete bullshit. This is based on data that has no control, completely adjusted (fabrication), and isn't even close to reality. Stop listening to these grifters who get paid to lie to you about "science".

9137SBR profil fotoğrafı

9137SBR7 ay önce

The heart is a machine and every machine wears out eventually. If I told you that the best thing you can do for your car is to drive it at 70% of its top speed for 45 minutes a day, what would you say? Crazy, right! If you want to live longer, take a nap.

Jason Kling profil fotoğrafı

Jason Kling7 ay önce

HIIT or don’t workout at all

MentalFix profil fotoğrafı

MentalFix7 ay önce

Its still a bit confusing... is she comparing 1 minute of vigorous to equating to 4 minutes of moderate that equates to hour and a half of light exercise? OR You have to do the one minute the 4 minutes and the hour and a half to achieve the possible peak?

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Just 1 minute of vigorous exercise is equivalent to 4 minutes of moderate activity (or 53 minutes of walking) for lowering all-cause mortality, according to a recent Biobank study For cardiovascular mortality, the difference was even larger 1 minute of vigorous exercise equates to 8 minutes of moderate-intensity exercise, or 73 minutes of walking It just goes to show... Vigorous-intensity physical activity is the best type of exercise you can do—across the board

Just 1 minute of vigorous exercise is equivalent to 4 minutes of moderate activity (or 53 minutes of walking) for lowering all-cause mortality, according to a recent Biobank study For cardiovascular mortality, the difference was even larger 1 minute of vigorous exercise equates to 8 minutes of moderate-intensity exercise, or 73 minutes of walking It just goes to show... Vigorous-intensity physical activity is the best type of exercise you can do—across the board

FoundMyFitness Clips

172,156 görüntüleme • 11 ay önce

How much is 1 minute of vigorous exercise worth? In a large wearable-data study, 1 minute of vigorous activity appeared roughly equivalent to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Compared to light activity, the difference was even more dramatic: • 53 minutes for all-cause mortality • 73–86 minutes for cardiovascular outcomes • 156 minutes for cancer mortality The takeaway is simple: if you want more return on your exercise time, add intensity

How much is 1 minute of vigorous exercise worth? In a large wearable-data study, 1 minute of vigorous activity appeared roughly equivalent to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Compared to light activity, the difference was even more dramatic: • 53 minutes for all-cause mortality • 73–86 minutes for cardiovascular outcomes • 156 minutes for cancer mortality The takeaway is simple: if you want more return on your exercise time, add intensity

FoundMyFitness Clips

20,369 görüntüleme • 2 ay önce

Vigorous exercise is far more potent than current guidelines suggest In one large wearable-data study, 1 minute of vigorous activity appeared roughly comparable to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Light activity required dramatically more time, often 100–200+ minutes depending on the outcome If you want the highest return on your exercise time, add intensity

Vigorous exercise is far more potent than current guidelines suggest In one large wearable-data study, 1 minute of vigorous activity appeared roughly comparable to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Light activity required dramatically more time, often 100–200+ minutes depending on the outcome If you want the highest return on your exercise time, add intensity

FoundMyFitness Clips

41,483 görüntüleme • 4 ay önce

Vigorous intensity physical activity is 4–10x more effective than moderate activity for reducing the risk of major chronic diseases. One minute of vigorous activity offers roughly the same reduction in all-cause mortality risk as 4 minutes of moderate activity. When looking closer at specific outcomes, the impact becomes even clearer. For cardiovascular mortality, you'd need about 8 minutes of moderate activity to equal just one minute at vigorous intensity; for type 2 diabetes, it's closer to 10 minutes. In terms of cancer-related mortality, again, vigorous activity proves four times more potent than moderate intensity. These findings are eye-opening, but perhaps not surprising when we consider the superior cardiovascular and metabolic adaptations in response to vigorous-intensity activity, including better cardiorespiratory fitness and insulin sensitivity.

Vigorous intensity physical activity is 4–10x more effective than moderate activity for reducing the risk of major chronic diseases. One minute of vigorous activity offers roughly the same reduction in all-cause mortality risk as 4 minutes of moderate activity. When looking closer at specific outcomes, the impact becomes even clearer. For cardiovascular mortality, you'd need about 8 minutes of moderate activity to equal just one minute at vigorous intensity; for type 2 diabetes, it's closer to 10 minutes. In terms of cancer-related mortality, again, vigorous activity proves four times more potent than moderate intensity. These findings are eye-opening, but perhaps not surprising when we consider the superior cardiovascular and metabolic adaptations in response to vigorous-intensity activity, including better cardiorespiratory fitness and insulin sensitivity.

Dr. Rhonda Patrick

330,820 görüntüleme • 10 ay önce

A single minute of vigorous activity provides the all-cause mortality benefit of nearly an hour of gentle walking For cardiovascular protection, you'd need over 70 minutes of light activity to match 1 vigorous minute For diabetes prevention, matching a vigorous minute takes even longer: over 90 minutes of gentle activity And for cancer mortality... nearly two and a half hours The data couldn't be clearer Vigorous exercise reigns supreme when it comes to longevity

A single minute of vigorous activity provides the all-cause mortality benefit of nearly an hour of gentle walking For cardiovascular protection, you'd need over 70 minutes of light activity to match 1 vigorous minute For diabetes prevention, matching a vigorous minute takes even longer: over 90 minutes of gentle activity And for cancer mortality... nearly two and a half hours The data couldn't be clearer Vigorous exercise reigns supreme when it comes to longevity

FoundMyFitness Clips

153,292 görüntüleme • 10 ay önce

10 minutes of daily vigorous activity may do more for your longevity than walking 10,000 easy steps In a large accelerometer study, 1 hard minute matched ~53–94 minutes of light activity for all-cause mortality, cardiovascular outcomes, and type 2 diabetes For cancer mortality, 1 vigorous minute was equivalent to about 2.5 hours of light activity Any movement is certainly better than none, but if you want the most bang for your buck... Add intensity

10 minutes of daily vigorous activity may do more for your longevity than walking 10,000 easy steps In a large accelerometer study, 1 hard minute matched ~53–94 minutes of light activity for all-cause mortality, cardiovascular outcomes, and type 2 diabetes For cancer mortality, 1 vigorous minute was equivalent to about 2.5 hours of light activity Any movement is certainly better than none, but if you want the most bang for your buck... Add intensity

FoundMyFitness Clips

67,236 görüntüleme • 3 ay önce

Research indicates nearly unlimited benefits of cardiorespiratory fitness on mortality, with elite athletes having an 80% lower mortality risk than less fit peers. However, many won't see notable cardiorespiratory benefits just meeting the guidelines for moderate intensity exercise if they don't also incorporate some vigorous-intensity work. Listen to Dr. Martin Gibala (Martin Gibala) explain in this clip:

Research indicates nearly unlimited benefits of cardiorespiratory fitness on mortality, with elite athletes having an 80% lower mortality risk than less fit peers. However, many won't see notable cardiorespiratory benefits just meeting the guidelines for moderate intensity exercise if they don't also incorporate some vigorous-intensity work. Listen to Dr. Martin Gibala (Martin Gibala) explain in this clip:

Dr. Rhonda Patrick

396,630 görüntüleme • 3 yıl önce

Just 9 minutes a day of vigorous activity can completely change your health: • 40% reduction in ALL-CAUSE mortality. • 40% reduction in CANCER-related mortality. • 50% reduction in CARDIOVASCULAR-related mortality. No gym or structured exercise is required. You can just play with your kids or chase your puppy around. As long as you’re doing something vigorous, that’s what counts. And it only takes three sets of three minutes a day to unlock these profound health benefits. Watch as Dr. Rhonda Patrick explains. The evidence is “undeniable.” If that health insight stood out to you, there’s a lot more where that came from. (See post below about which type of light bulb you should use) This page finds the moments they don’t want going viral, with captions that tell you exactly why they matter before you even hit play. See why 2 million already follow: The Vigilant Fox 🦊

Just 9 minutes a day of vigorous activity can completely change your health: • 40% reduction in ALL-CAUSE mortality. • 40% reduction in CANCER-related mortality. • 50% reduction in CARDIOVASCULAR-related mortality. No gym or structured exercise is required. You can just play with your kids or chase your puppy around. As long as you’re doing something vigorous, that’s what counts. And it only takes three sets of three minutes a day to unlock these profound health benefits. Watch as Dr. Rhonda Patrick explains. The evidence is “undeniable.” If that health insight stood out to you, there’s a lot more where that came from. (See post below about which type of light bulb you should use) This page finds the moments they don’t want going viral, with captions that tell you exactly why they matter before you even hit play. See why 2 million already follow: The Vigilant Fox 🦊

The Vigilant Fox 🦊

47,352 görüntüleme • 6 ay önce

What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits

What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits

FoundMyFitness Clips

462,748 görüntüleme • 1 yıl önce

The current physical activity guidelines undervalue vigorous activity. Vigorous activity may be 4–9× more potent than moderate activity for reducing all-cause mortality, cardiovascular disease, diabetes, and cancer risk. The exercise guidelines assume a 2:1 ratio between moderate- and vigorous-intensity activity: two minutes of moderate activity equals one minute of vigorous. That's why the recommendations are 150–300 minutes of moderate or 75–150 minutes of vigorous activity each week. But new data suggest that ratio is wrong. In this brand-new journal-club episode, Brady Holmer (Brady Holmer) and I unpack a groundbreaking study that should change how we think about activity for disease prevention. The research identified that 1 minute of vigorous activity is roughly equivalent to 4–9 minutes of moderate activity, and 53–94 minutes of light activity, for disease risk reduction. It also shows a clear dose-response for vigorous activity that’s much weaker for moderate activity and barely detectable for light activity. We also do a deep dive into why vigorous activity is so powerful, the underlying mechanisms, and discuss practical takeaways, including how even very brief bouts of vigorous movement (think “exercise snacks”) can produce meaningful health benefits. Timestamps are below. You can find links to the episode on YouTube, Apple Podcasts, and Spotify in the next post. Enjoy! Timestamps: 0:00 - Introduction 2:14 - The 1:2 rule for exercise 6:28 - What counts as vigorous? 8:48 - Where exercise guidelines fail 9:32 - Inside the wearable-based study design 15:24 - Vigorous activity—easier than you think? 18:01 - Avoiding healthy user bias 19:12 - A better way to measure exercise 20:58 - Is vigorous 4–10x better? 25:08 - One vigorous min vs. one-hour walk 27:15 - Are light activity's benefits capped? 29:03 - Is vigorous 5x better for your heart? 30:12 - Does zone 2 count as vigorous? 31:24 - Dose-response comparison 32:35 - Vigorous exercise & younger arteries 38:29 - Why aging hearts need intensity 41:22 - Can intensity preserve VO₂ max? 42:40 - Moderate exercise & VO₂ max limits 44:34 - Is vigorous 10x better for diabetes? 51:01 - Why intensity boosts mitochondria 56:11 - Does intense exercise kill tumor cells? 1:02:28 - Hormonal benefits 1:03:19 - Preventing falls with intensity 1:07:49 - Fighting inflammation 1:09:42 - High-intensity training & brain aging 1:11:14 - The 2:1 ratio is out the door 1:13:03 - Could vigorous exercise become a pill? 1:14:21 - Short bursts for longer life 1:18:28 - Can short bouts match full workouts? 1:22:39 - Do wearables undervalue vigorous bursts? 1:25:19 - Can micro-workouts replace the gym? 1:30:23 - Updating exercise guidelines 1:41:48 - Is light activity useless? 1:44:17 - Is vigorous exercise safe for seniors? 1:48:41 - Is HIIT harmful to female hormones? 1:54:18 - Balancing intensity & recovery (80/20 rule) 1:56:43 - Brady’s exercise routine 2:00:30 - Vigorous activity & kids’ brainpower 2:03:27 - Are we undervaluing vigorous exercise? 2:05:16 - Why chasing steps doesn't work

Dr. Rhonda Patrick

306,762 görüntüleme • 10 ay önce

You can be sedentary even if you're active and meeting meeting exercise guidelines. The solution? "Exercise snacks" or taking opportunities to turn ordinary everyday situations like 'taking the stairs' and making them a form of vigorous, unstructured exercise. Even three to four minutes of daily vigorous physical activity were linked with a 25-30% drop in overall mortality risk in a study involving 25,000 people. Increasing this activity to around nine minutes daily further reduced cardiovascular mortality by nearly 50% and cancer mortality by 40%. Listen to Dr. Martin Gibala (Martin Gibala) explain the benefits of short bursts of highly vigorous physical activity.

You can be sedentary even if you're active and meeting meeting exercise guidelines. The solution? "Exercise snacks" or taking opportunities to turn ordinary everyday situations like 'taking the stairs' and making them a form of vigorous, unstructured exercise. Even three to four minutes of daily vigorous physical activity were linked with a 25-30% drop in overall mortality risk in a study involving 25,000 people. Increasing this activity to around nine minutes daily further reduced cardiovascular mortality by nearly 50% and cancer mortality by 40%. Listen to Dr. Martin Gibala (Martin Gibala) explain the benefits of short bursts of highly vigorous physical activity.

Dr. Rhonda Patrick

202,489 görüntüleme • 3 yıl önce

Physical activity doesn't have to be structured to be beneficial. Engaging in 4–9 minutes of vigorous movement per day is associated with a ~50% reduction in all-cause, CVD, and cancer mortality. These brief but high-intensity periods of movement are termed vigorous intermittent lifestyle physical activity or VILPA. Studies show the benefits can be equal to doing regular structured exercise. For example, women engaging in just 3 minutes per day of VILPA had a 45% lower risk of major cardiovascular events. The takeaway from these studies and others is clear - you can account for these brief bouts of movements in your total physical activity levels for the week. Every minute spent moving (if intense enough) counts toward your health.

Physical activity doesn't have to be structured to be beneficial. Engaging in 4–9 minutes of vigorous movement per day is associated with a ~50% reduction in all-cause, CVD, and cancer mortality. These brief but high-intensity periods of movement are termed vigorous intermittent lifestyle physical activity or VILPA. Studies show the benefits can be equal to doing regular structured exercise. For example, women engaging in just 3 minutes per day of VILPA had a 45% lower risk of major cardiovascular events. The takeaway from these studies and others is clear - you can account for these brief bouts of movements in your total physical activity levels for the week. Every minute spent moving (if intense enough) counts toward your health.

Dr. Rhonda Patrick

115,950 görüntüleme • 10 ay önce

Your 30-minute walk isn’t covering your health bases Here’s what the data actually shows: 1) 30 minutes of vigorous exercise delivers similar mortality benefits to hours of leisurely walking 2) Moderate activity is good, but it’s far less efficient per minute 3) Vigorous exercise doesn’t mean the gym 4) Climbing stairs fast enough to feel slightly breathless counts 5) These short bursts are called Vigorous Intermittent Lifestyle Physical Activity (VILPA) 6) Even brief bursts improve glucose control and reduce inflammation 7) In women, vigorous movement can partially offset estrogen-related metabolic decline If you can move with intent for short moments, vigorous exercise is already in your day. You don’t need more time. You need more intensity.

Your 30-minute walk isn’t covering your health bases Here’s what the data actually shows: 1) 30 minutes of vigorous exercise delivers similar mortality benefits to hours of leisurely walking 2) Moderate activity is good, but it’s far less efficient per minute 3) Vigorous exercise doesn’t mean the gym 4) Climbing stairs fast enough to feel slightly breathless counts 5) These short bursts are called Vigorous Intermittent Lifestyle Physical Activity (VILPA) 6) Even brief bursts improve glucose control and reduce inflammation 7) In women, vigorous movement can partially offset estrogen-related metabolic decline If you can move with intent for short moments, vigorous exercise is already in your day. You don’t need more time. You need more intensity.

Louisa Nicola

125,255 görüntüleme • 9 ay önce

Short “exercise snacks” might be one of the highest-ROI habits for longevity Observational data show that just 1–2 minutes of vigorous activity, done ~3 times per day (getting your heart rate ~≥80% max), is linked to ~40% lower cancer mortality, ~40% lower all-cause mortality, and ~50% lower cardiovascular mortality This is even in people who say they “don’t exercise” These bursts can be as simple as sprinting up stairs or a quick set of all-out bodyweight squats, burpees, or high knees

Short “exercise snacks” might be one of the highest-ROI habits for longevity Observational data show that just 1–2 minutes of vigorous activity, done ~3 times per day (getting your heart rate ~≥80% max), is linked to ~40% lower cancer mortality, ~40% lower all-cause mortality, and ~50% lower cardiovascular mortality This is even in people who say they “don’t exercise” These bursts can be as simple as sprinting up stairs or a quick set of all-out bodyweight squats, burpees, or high knees

FoundMyFitness Clips

154,303 görüntüleme • 8 ay önce

People who engaged in 1-2 minutes of vigorous-intensity exercise 3 times per day had a: • ~40 reduction in all-cause and cancer-related mortality • ~50% reduction in cardiovascular-related morality Just 1-2 minutes 3 times per day That's all it takes It doesn't take a lot to move the needle in a big way

People who engaged in 1-2 minutes of vigorous-intensity exercise 3 times per day had a: • ~40 reduction in all-cause and cancer-related mortality • ~50% reduction in cardiovascular-related morality Just 1-2 minutes 3 times per day That's all it takes It doesn't take a lot to move the needle in a big way

FoundMyFitness Clips

51,238 görüntüleme • 2 yıl önce

Just ~9 minutes per day of vigorous movement has been linked to 40% lower cancer mortality, 40% lower all-cause mortality, and 50% lower cardiovascular mortality These are short bursts of vigorous activity Anything that gets your heart rate up Perhaps most striking, these benefits showed up in people who didn’t identify as exercisers Sprinting up the stairs, a quick set of bodyweight squats, jumping jacks, chasing the dog, burpees... it all counts The body responds to intensity, even when it comes in tiny bursts

Just ~9 minutes per day of vigorous movement has been linked to 40% lower cancer mortality, 40% lower all-cause mortality, and 50% lower cardiovascular mortality These are short bursts of vigorous activity Anything that gets your heart rate up Perhaps most striking, these benefits showed up in people who didn’t identify as exercisers Sprinting up the stairs, a quick set of bodyweight squats, jumping jacks, chasing the dog, burpees... it all counts The body responds to intensity, even when it comes in tiny bursts

FoundMyFitness Clips

27,454 görüntüleme • 4 ay önce

It's time to rethink the 10,000 steps goal Walking is great, but 10 minutes a day of vigorous movement, roughly 80%+ of max heart rate, appears to deliver far more benefit per minute In VILPA studies, about 3 short vigorous bouts per day were associated with ~50% lower cardiovascular mortality and ~40% lower all-cause and cancer mortality Bodyweight squats, burpees, sprinting up stairs, chasing your kids... it all counts Of course, any movement is better than none But if you want the most bang for your buck, add intensity

It's time to rethink the 10,000 steps goal Walking is great, but 10 minutes a day of vigorous movement, roughly 80%+ of max heart rate, appears to deliver far more benefit per minute In VILPA studies, about 3 short vigorous bouts per day were associated with ~50% lower cardiovascular mortality and ~40% lower all-cause and cancer mortality Bodyweight squats, burpees, sprinting up stairs, chasing your kids... it all counts Of course, any movement is better than none But if you want the most bang for your buck, add intensity

FoundMyFitness Clips

36,326 görüntüleme • 5 ay önce

Aim for 10 minutes of vigorous exercise a day instead of 10,000 steps For most people, "vigorous" means exercising at around 80% or more of your maximum heart rate While both are certainly worthwhile, vigorous exercise likely gets you more bang for your buck And the data backs it up As one example: A new study found that performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk These brief, intense bursts of activity, often called 'exercise snacks,' offer a potent strategy to mitigate the health risks associated with our sedentary lifestyles Just 10 minutes of vigorous exercise a day It doesn't take much

Aim for 10 minutes of vigorous exercise a day instead of 10,000 steps For most people, "vigorous" means exercising at around 80% or more of your maximum heart rate While both are certainly worthwhile, vigorous exercise likely gets you more bang for your buck And the data backs it up As one example: A new study found that performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk These brief, intense bursts of activity, often called 'exercise snacks,' offer a potent strategy to mitigate the health risks associated with our sedentary lifestyles Just 10 minutes of vigorous exercise a day It doesn't take much

FoundMyFitness Clips

73,256 görüntüleme • 1 yıl önce

Outside of exercise and nutrition, deliberate heat exposure is perhaps the most powerful longevity intervention In Finnish observational studies, sauna use 4–7x/week was linked to: • 63% lower risk of sudden cardiac death • 50% lower cardiovascular mortality • 40% lower all-cause mortality • 66% lower risk of dementia The mechanism overlaps with exercise: heat stress raises heart rate, improves vascular function, and mimics some effects of moderate-intensity cardio And when sauna is added after aerobic exercise, studies show greater improvements in VO2 max, blood pressure, and lipids than exercise alone

Outside of exercise and nutrition, deliberate heat exposure is perhaps the most powerful longevity intervention In Finnish observational studies, sauna use 4–7x/week was linked to: • 63% lower risk of sudden cardiac death • 50% lower cardiovascular mortality • 40% lower all-cause mortality • 66% lower risk of dementia The mechanism overlaps with exercise: heat stress raises heart rate, improves vascular function, and mimics some effects of moderate-intensity cardio And when sauna is added after aerobic exercise, studies show greater improvements in VO2 max, blood pressure, and lipids than exercise alone

FoundMyFitness Clips

119,618 görüntüleme • 4 ay önce

Dr. Rhonda Patrick (Dr. Rhonda Patrick) shares her MUST-HAVE list of supplements for general health and longevity. If you were stranded on an island, this is the stack you'd want to take with you 👇

Dr. Rhonda Patrick (Dr. Rhonda Patrick) shares her MUST-HAVE list of supplements for general health and longevity. If you were stranded on an island, this is the stack you'd want to take with you 👇

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230,816 görüntüleme • 5 ay önce