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Strength training isn't a replacement for cardio, no matter how high your heart rate gets While it’s true that lifting weights can make your pulse soar, the mechanisms behind the increase are fundamentally different from those in aerobic exercise—and so are the benefits Resistance training relies on central nervous... show more

FoundMyFitness Clips

74,211 subscribers

69,713 views • 1 year ago •via X (Twitter)

Education Comedy Health & Wellness

Anya Rossi• Live Now

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11 Comments

FoundMyFitness Clips1 year ago

From our latest episode with @B_Holmer Watch here:

Arnold1 year ago

I've done nearly 20,000 workouts in my life, and I've seen what works for all levels. I created a free workout guide to show you what works, whether you're a beginner or advanced.

FoundMyFitness Clips1 year ago

Get "The Cognitive Enhancement Blueprint" Packed with Rhonda Patrick's specific protocols for boosting BDNF with exercise, omega-3s, and heat stress 9 pages Totally free Sign up here:

TheCivilizedSavage1 year ago

As much as I hate cardio, this is abundantly true. As a washed-up ‘fat powerlifter’, I support all forms of cardio except distance running. That’s gay of course. 😅🙌🏽

WHODEYzach1 year ago

I wonder if BJJ would be considered cardio. There are few things that are as exhausting.

Leo1 year ago

At 55 years old I’m concentrating on blood vessels!!! Great info!!

Zero1 year ago

But your muscles do demand more blood as they expand while lifting. Also hiit exercises like clean and press feel like sprinting. But I agree incorporating cardio is a def plus.

Rus1 year ago

I agree 100% Rhonda Patrick. Most weightlifters who don’t do cardio, can’t run for 10-15 minutes. They barely breath. Either it has something to do with poor heart condition or lungs can’t get enough oxygen to the bloodstream. Either way, Thanks Ronda.

Jacob1 year ago

What about strength - cardio combined workouts like IRON CARDIO proposed by Brett Jones? @BeStrongFirst That's kettlebell focused program which is directly aimed to non - glycolic aerobic training

Paul Chenot 🌴1 year ago

Body optimization > any single activity, for sure

Vicki Carpenter1 year ago

Kettlebells, in particular, swings and snatches but also in combo with cleans and presses. Can those be considered cardio in your definition? Seems like those are aerobic to me.

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Using a sauna simulates many of the benefits of aerobic exercise Like a workout, it increases heart rate, raises core temperature, and helps regulate blood pressure afterward While it’s no substitute for regular exercise, sauna bathing can aid training and offer a powerful option for those unable to exercise, such as the elderly or those in recovery

Using a sauna simulates many of the benefits of aerobic exercise Like a workout, it increases heart rate, raises core temperature, and helps regulate blood pressure afterward While it’s no substitute for regular exercise, sauna bathing can aid training and offer a powerful option for those unable to exercise, such as the elderly or those in recovery

FoundMyFitness Clips

44,053 views • 1 year ago

Regular sauna use (4–7x weekly) is associated with a 50% lower cardiovascular-related mortality and a 40% lower all-cause mortality These benefits occur because heat exposure from sauna use closely mimics the physiological effects of moderate-intensity aerobic exercise Similar to a workout, sauna sessions raise your heart rate, boost core body temperature, increase blood flow, and induce sweating When combined with regular moderate exercise, sauna bathing provides additive benefits by further enhancing cardiorespiratory fitness, cholesterol levels, and blood pressure beyond exercise alone

Regular sauna use (4–7x weekly) is associated with a 50% lower cardiovascular-related mortality and a 40% lower all-cause mortality These benefits occur because heat exposure from sauna use closely mimics the physiological effects of moderate-intensity aerobic exercise Similar to a workout, sauna sessions raise your heart rate, boost core body temperature, increase blood flow, and induce sweating When combined with regular moderate exercise, sauna bathing provides additive benefits by further enhancing cardiorespiratory fitness, cholesterol levels, and blood pressure beyond exercise alone

FoundMyFitness Clips

82,875 views • 10 months ago

Exercise helps prevent the stiffening of your heart with age by improving glucose regulation Glucose that lingers in your vascular system reacts with proteins like collagen, forming advanced glycation end products (AGEs) that make your heart and blood vessels stiffer with age This process is accelerated in conditions like type 2 diabetes, leading to earlier cardiovascular problems Vigorous exercise is especially effective at enhancing glucose control, protecting your heart and keeping it flexible over time

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In iOS 26, you can track your heart rate on your iPhone while you work out using a connected heart rate monitor like AirPods Pro 3. Here’s how it works. And watch our video on YouTube for tips to get the best fit for your AirPods Pro 3:

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54,785 views • 9 months ago

New episode on the optimal exercise intensity, duration, and frequency to prevent and reverse heart aging! In this podcast episode, Dr. Benjamin Levine discusses his groundbreaking research, which reveals how three weeks of bed rest can have a more detrimental impact on fitness than 30 years of aging. Dr. Levine details his research findings that show how a structured exercise regimen can reverse up to 20 years of heart aging by improving both shrinkage and compliance, as well as enhancing aspects of vascular age by 15 years. He also discusses how resistance training and aerobic training have profound differences on the heart, what risks are linked to high-intensity exercise, why recovery is key for the heart, how exercise duration and intensity affect coronary calcium levels, what exercise dose increases Afib risk, and so much more. This episode is a must! Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Introduction 1:31 - Bed rest vs. 30 years of aging 5:18 - Recovering from bed rest 6:49 - Does exercise protect against long COVID? 11:27 - Bed rest as a model for space flight 12:24 - How bed rest affects heart size 13:52 - Why a brand-new rubber band mimics a lifetime of endurance training 17:23 - The exercise dose that preserves youthful cardiovascular structure 19:32 - Reversing 20 years of heart aging 23:14 - Reversing vascular age by 15 years 28:38 - Why start an exercise regimen in your 70s? 34:26 - High-intensity exercise risks 37:51 - Balancing high- & moderate-intensity training 42:49 - Training for health vs. training for performance 43:57 - Why muscle mass & cardiorespiratory fitness are like retirement funds 45:12 - Make exercise part of your personal hygiene 46:16 - Why VO2 max correlates with longevity 53:43 - Cardiorespiratory fitness & mortality 59:21 - How does change in fitness over time affect mortality? 1:01:34 - Exercise non-responders 1:05:23 - Limiting factors for VO2 max improvements 1:08:20 - How marathon training affects heart size 1:12:34 - Heart adaptations in purely strength-trained vs. endurance athletes 1:18:23 - Why pure strength-trainers should incorporate endurance training 1:22:07 - How strength training affects blood pressure 1:26:41 - How exercise influences cardiac output 1:28:39 - Does CrossFit count as endurance training? 1:31:04 - Exercise for improving blood pressure 1:36:11 - Lifestyle strategies for treating hypertension 1:38:40 - Why recovery is key 1:42:36 - The best indicator of being overtrained 1:43:36 - Estimating training zones 2-5 1:50:00 - Why HRV is a poor recovery indicator 1:55:16 - Why men are faster runners than women 1:58:49 - Can women achieve similar aerobic exercise benefits doing 2x less? 2:00:21 - Possible cardiovascular benefits of HRT in women 2:02:12 - Defining “extreme exercise” 2:04:00 - How exercise volume affects coronary plaque calcification 2:10:50 - How exercise duration & intensity affect coronary calcium levels 2:14:03 - Why high exercise duration & intensity increases Afib risk 2:16:33 - What exercise dose increases Afib risk? 2:17:59 - Managing stroke risk in athletes prone to Afib 2:21:14 - Why you shouldn’t become an endurance athlete to “live longer”

Dr. Rhonda Patrick

266,327 views • 2 years ago

Your gut might be secretly controlling your heartbeat. Dr. Pradip Jamnadas explained on Steven Bartlett’s podcast that many cases of POTS, constant rapid heart rate, especially when standing, are often driven by a dysfunctional vagus nerve, which is frequently damaged by poor gut health. Clinical studies show that improving gut health and vagus nerve tone can significantly reduce orthostatic tachycardia and restore proper autonomic function in POTS patients. The vagus nerve is the main highway connecting your gut and your nervous system. A surprising number of heart rhythm and anxiety issues may actually begin in the gut, not the heart itself.

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Camus

25,903 views • 2 months ago

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

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Dr. Rhonda Patrick

377,723 views • 7 months ago

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1,037,750 views • 5 months ago

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TBPN

615,169 views • 8 months ago

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Tom Segura learned a game-changing running hack: Stop training at max effort. On 2 Bears, 1 Cave, he explained that when he trains for a 5K by pushing hard (heart rate in the 170s), he hits a wall and doesn’t improve much. Instead, he now trains at a much lower heart rate, around 135–145, which feels slower at first, but over weeks and months, you get faster at that same heart rate. Then on race day, when you push it, your times drop significantly. Training at max effort all the time can actually make your times worse. It’s counterintuitive but makes total sense, you’re building the engine instead of constantly redlining it. Have you tried training at a lower heart rate zone to build endurance? Did it make you faster?

Camus

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Dr Emre Ertürk

99,133 views • 1 year ago

No pharmeceutical can rival exercise when it comes to slowing the aging process - particularly the aging brain. A large-scale trial investiated th effect of aerobic exercise (running, cycling) on cognition in the 20- to 67-year age range. Here’s what they found: Better thinking skills as you age: Exercise helped people’s executive function - that’s your brain’s ability to manage tasks, plan, and focus. Thicker brain cortex, regardless of age: • Higher cognitive reserve- aiding task flexability and improvisation • Resilience against brain aging and neurodegenerative disease • Improved neural plasticity, essential for lifelong learning and skill acquisition • Bolsters emotional regulation Real-world Application: The way the workouts were implemented could be a practical recommendation for improving brain health for the general public. Consistency is key: participants exercised about 40 minutes, four times a week for six months. Gradually increasing effort: they started easy (55-65% max heart rate) and slowly increased their workout intensity (65%-75% max heart rate). Monitoring progress: using heart rate monitors helped them stay in the desired exercise intensity. Flexibility: participants could choose the exercise (running or cycling) they preferred and set their schedules. #everydayoctober

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Dr. Rhonda Patrick

521,676 views • 2 years ago

If your thighs are weaker than your butt you'll feel the burn in them more than you do in your butt. This is one of the most common reasons people do glute exercise after glute exercise and still feel like their butt isn't growing. Bringing your quad and hamstring strength up to match your glutes changes everything about how effectively you can actually target and grow them. Follow for the training tips that help you actually feel your glutes working 🍑

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FemboyFitness

18,038 views • 3 months ago

A sedentary lifestyle makes sugar more dangerous than you might think Excess glucose that lingers in your bloodstream—without exercise to shuttle it into muscles—reacts with proteins, fats, and even DNA This triggers the harmful Maillard reaction, forming Advanced Glycation End Products (AGEs), compounds that stiffen crucial structures like your blood vessels and heart tissue Over time, this silent, cumulative damage accelerates aging and heightens your risk of cardiovascular disease Regular exercise is your strongest defense, helping shuttle glucose into muscles before it can wreak havoc on your cardiovascular health

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