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VO2 MAX and exercise ability this charge is not showing you the maximum level of exercise that you're capable of It's showing you the (on average) minimum that you should be capable of respective to your age and VO2 max

AJAC

239,075 subscribers

12,693 views • 1 year ago •via X (Twitter)

Health & Wellness Science & Technology

Anya Rossi• Live Now

Private livecam show

6 Comments

AJAC1 year ago

Want to age with strength and dignity? Come to the golden age of health summit

VeteranLife1 year ago

HAWK ENERGY is your ultimate fuel for performance, delivering ZERO sugar and 320mg of powerful caffeine per can. Packed with BCAAs, B-Vitamins, Taurine, COQ-10, and 1000mg of Creatine Monohydrate, it’s designed to supercharge your life and training.

Coastal Country Club1 year ago

Appreciate this explanation

O'Ryan Porter1 year ago

Shouldn’t there be a time on the running/walking? Running 10mph is easy but for how long

AJAC1 year ago

No. Its measuring that they COULD run that fast, not duration

durnt1 year ago

Thank you for the video. I didn’t understand it, but I did understand I should do more cardio!

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~40% of people who engage in moderate-intensity exercise (zone 2) for ~2.5 hours/week don't experience VO2 max improvements For the average committed exerciser, the best way to improve your VO2 max is with vigorous-intensity exercise

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You don't need 10 hours of exercise a week to transform your fitness, but you do need to get uncomfortable Whether it's strength, VO2 max, mitochondrial function, or neurogenesis... Exercise intensity is what drives the adaptations If you're not pushing your limits, you're leaving results on the table

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22,404 views • 1 year ago

New presentation! At the recent A4M LongevityFest conference (American Academy of Anti-Aging Medicine (A4M)) I discussed how omega-3, vitamin D, and magnesium deficiencies accelerate aging, the life expectancy benefits from improving VO2 max, and the anti-cancer effects of vigorous exercise. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Vitamin D, the gene regulator 5:58 - Vitamin D deficiency & mortality risk 9:24 - Optimal vitamin D levels & supplementation 11:10 - Magnesium deficiency & DNA damage 14:50 - Dangers of inadequate omega-3 intake 17:07 - Why you want your omega-3 index in the 8% range 23:17 - Vigorous exercise is the best longevity drug 24:50 - VO2 max & life expectancy 29:36 - VO2 max protocols 32:27 - Measuring VO2 max 33:34 - Reversing 20 years of heart aging 36:31 - Blood pressure benefits of vigorous exercise 37:48 - BDNF benefits of vigorous exercise 40:58 - Vigorous exercise improves focus & attention 42:11 - Exercise protocols for maximizing BDNF 43:13 - Anti-cancer effects of vigorous exercise 45:30 - How to use exercise snacks to break up sedentary time

New presentation! At the recent A4M LongevityFest conference (American Academy of Anti-Aging Medicine (A4M)) I discussed how omega-3, vitamin D, and magnesium deficiencies accelerate aging, the life expectancy benefits from improving VO2 max, and the anti-cancer effects of vigorous exercise. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Vitamin D, the gene regulator 5:58 - Vitamin D deficiency & mortality risk 9:24 - Optimal vitamin D levels & supplementation 11:10 - Magnesium deficiency & DNA damage 14:50 - Dangers of inadequate omega-3 intake 17:07 - Why you want your omega-3 index in the 8% range 23:17 - Vigorous exercise is the best longevity drug 24:50 - VO2 max & life expectancy 29:36 - VO2 max protocols 32:27 - Measuring VO2 max 33:34 - Reversing 20 years of heart aging 36:31 - Blood pressure benefits of vigorous exercise 37:48 - BDNF benefits of vigorous exercise 40:58 - Vigorous exercise improves focus & attention 42:11 - Exercise protocols for maximizing BDNF 43:13 - Anti-cancer effects of vigorous exercise 45:30 - How to use exercise snacks to break up sedentary time

Dr. Rhonda Patrick

106,103 views • 2 years ago

VO2 max is one of the strongest predictors of how long you’ll live And you can measure yours in just 12 minutes This is how: 1) Find a flat track or road 2) Run as fast as you can for 12 minutes 3) Measure the distance VO2 max = (35.97 x distance in miles) - 11.29 or VO2 max = (22.351 x distance in kilometers) - 11.288

VO2 max is one of the strongest predictors of how long you’ll live And you can measure yours in just 12 minutes This is how: 1) Find a flat track or road 2) Run as fast as you can for 12 minutes 3) Measure the distance VO2 max = (35.97 x distance in miles) - 11.29 or VO2 max = (22.351 x distance in kilometers) - 11.288

FoundMyFitness Clips

206,807 views • 1 year ago

In this clip from episode # 235 of The Drive, I highlight the relationship between strength, VO2 max, and longevity. I cannot emphasize this point enough - regular exercise is the most potent longevity “drug” we have.

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Peter Attia

92,871 views • 3 years ago

Mack Brown shares a can't miss message on habits and success. "If your habits do not lead to your dreams - change your habits." "If I'm not doing the things that I need to do to be successful out here, figure out why and do it. You wanna do it. It's easy to do." Then he delivered the real truth: "It's not what you're capable of doing. It's what you're willing to do." "You are all capable or you wouldn't be here. Every one of you. All of you are really good or they wouldn't have brought you in." "But what are you willing to do?" Many are capable, few are COMMITTED. "Now you should make the choice to be the best you can be and do what you were brought here to do and be a great teammate." You win through your habits and how you show up. The first choice is to show up. The next choice is to commit. Commit, show up, do the work, and stack the days. (🎥Texas Women's Swimming & Diving)

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Coach AJ 🎯 Mental Fitness

73,901 views • 4 months ago

Exercise snacks — short bursts of bodyweight movement scattered through the day — do improve VO2 max. But before you use that as a pass on structured training, note the details: the effect is modest, it's most pronounced in untrained individuals, and functional improvement is not the same thing as structural change. Remodeling the heart itself — actual morphological adaptation — takes sustained training over time and more of it the older you are. The good news, especially if you've been inconsistent for a while: that structural adaptation still happens. It just takes longer.

Exercise snacks — short bursts of bodyweight movement scattered through the day — do improve VO2 max. But before you use that as a pass on structured training, note the details: the effect is modest, it's most pronounced in untrained individuals, and functional improvement is not the same thing as structural change. Remodeling the heart itself — actual morphological adaptation — takes sustained training over time and more of it the older you are. The good news, especially if you've been inconsistent for a while: that structural adaptation still happens. It just takes longer.

Andy Galpin, PhD

49,695 views • 3 months ago

this is MAIN reason why parents should give attention to THEIR CHILD feelings and understand that at the end of the day it's never your child fault that they are not capable of what you want them to be. LET THEM EXPRESS AND LISTEN TO WHAT THEY TRULY FEEL. #PBBCollab20Bahayanihan

this is MAIN reason why parents should give attention to THEIR CHILD feelings and understand that at the end of the day it's never your child fault that they are not capable of what you want them to be. LET THEM EXPRESS AND LISTEN TO WHAT THEY TRULY FEEL. #PBBCollab20Bahayanihan

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202,841 views • 9 months ago

Ossoff: On day 14 of this conflict, you stated that Iran's military had been, “destroyed and, quote, made combat ineffective.” Was that an accurate statement? Hegseth: Iran's ability to challenge the United States of America, at the level at which we're capable of— Ossoff: That’s not what I asked you. Will you answer the question?

Ossoff: On day 14 of this conflict, you stated that Iran's military had been, “destroyed and, quote, made combat ineffective.” Was that an accurate statement? Hegseth: Iran's ability to challenge the United States of America, at the level at which we're capable of— Ossoff: That’s not what I asked you. Will you answer the question?

Acyn

123,555 views • 1 month ago

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Nearly 40% of people who follow standard physical activity guidelines (~150 minutes/week) still fail to improve their VO2 max Why? Because moderate-intensity exercise alone often isn’t enough to drive meaningful cardiovascular gains To break through this plateau, incorporating high-intensity interval training (HIIT) is key One of the most effective, research-backed methods is the Norwegian 4x4 protocol—a proven approach that boosts VO2 max through structured high-intensity intervals Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • 3 minutes at a lower intensity (~70% HRmax) • Repeat 4x

Nearly 40% of people who follow standard physical activity guidelines (~150 minutes/week) still fail to improve their VO2 max Why? Because moderate-intensity exercise alone often isn’t enough to drive meaningful cardiovascular gains To break through this plateau, incorporating high-intensity interval training (HIIT) is key One of the most effective, research-backed methods is the Norwegian 4x4 protocol—a proven approach that boosts VO2 max through structured high-intensity intervals Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • 3 minutes at a lower intensity (~70% HRmax) • Repeat 4x

FoundMyFitness Clips

251,948 views • 1 year ago

“You had one month and you did not pick your things and we come to conduct the exercise and you are telling me to give you seconds to pick your things that it make sense,” the General Manager of NADMO said during the demolition exercise.

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114,100 views • 7 months ago

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (01:51) What differentiates "vigorous" from "zone 2" (09:12) Why zone 2 training may not improve VO2 max (11:34) Balancing zone 2 & vigorous-intensity workouts (13:32) Norwegian 4x4 protocol improves VO2 max (16:52) Methods to estimate VO2 max outside a lab (19:49) What it takes to reverse 20 years of heart aging (25:40) How HIIT reduces type 2 diabetes risk (26:54) HIIT vs. Zone 2 for mitochondria (29:25) Should committed exercisers practice 80/20 rule? (32:35) Vigorous exercise enhances mitophagy (35:20) Why lactate from HIIT benefits the brain (37:45) How lactate allows "glucose sparing" in brain (40:43) The unique BDNF benefits of HIIT (41:59) Lactate signals the growth of new blood vessels (44:15) Exercise intensity increases myokine release (47:04) Exercise lowers mortality risk in cancer survivors (48:13) Vigorous exercise kills circulating tumor cells (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (51:58) How "exercise snacks" reduce mortality Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (01:51) What differentiates "vigorous" from "zone 2" (09:12) Why zone 2 training may not improve VO2 max (11:34) Balancing zone 2 & vigorous-intensity workouts (13:32) Norwegian 4x4 protocol improves VO2 max (16:52) Methods to estimate VO2 max outside a lab (19:49) What it takes to reverse 20 years of heart aging (25:40) How HIIT reduces type 2 diabetes risk (26:54) HIIT vs. Zone 2 for mitochondria (29:25) Should committed exercisers practice 80/20 rule? (32:35) Vigorous exercise enhances mitophagy (35:20) Why lactate from HIIT benefits the brain (37:45) How lactate allows "glucose sparing" in brain (40:43) The unique BDNF benefits of HIIT (41:59) Lactate signals the growth of new blood vessels (44:15) Exercise intensity increases myokine release (47:04) Exercise lowers mortality risk in cancer survivors (48:13) Vigorous exercise kills circulating tumor cells (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (51:58) How "exercise snacks" reduce mortality Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at

Dr. Rhonda Patrick

531,276 views • 2 years ago

How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.

How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.

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Bare minimum exercise and nutrition puts you in the top 5% of men on the planet

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