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Which is the best exercise modality for reducing resting Blood Pressure (BP)? Isometric exercise training is the most effective mode to reduce resting BP. A recent network meta-analysis of randomised controlled trials (RCTs) by Edwards and colleagues concluded that: Isometric resistance training (IRT) was the most effective modality in...

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Dr Sudhir Kumar MD DM

109,922 subscribers

137,896 просмотров • 2 лет назад •via X (Twitter)

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Комментарии: 10

Фото профиля Leena Gautam 🇮🇳 🇮🇳
Leena Gautam 🇮🇳 🇮🇳2 лет назад

Perfect wall sit, Sir I can almost see the invisible chair Getting down to a wall sit is easy, but holding it becomes difficult as you require good core strength and balance. Take it slow, gradually increase the time.Keep your core engaged and legs bent to 90 degrees #WallSit

Фото профиля Seshadri Thirumala, MD
Seshadri Thirumala, MD2 лет назад

This is what class punishments used to be for unruly students in good old days. Good research to support reducing BP in addition to pharmacotherapy.

Фото профиля Tweetoleaks 🧭
Tweetoleaks 🧭2 лет назад

Thanks sir for this video 🙏🙏🙏

Фото профиля Dr Sunil Bhutada
Dr Sunil Bhutada2 лет назад

....Yes Sir,....will follow....

Фото профиля Raghu Ramaiah
Raghu Ramaiah2 лет назад

But I heard that isometric exercises are not necessarily good for the heart sir?

Фото профиля Dr Sudhir Kumar MD DM
Dr Sudhir Kumar MD DM2 лет назад

They are good for heart, if done within recommended limits. Over-exercising is not good.

Фото профиля Hitesh Lunia
Hitesh Lunia2 лет назад

Then there would be knee problem.

Фото профиля Dr Sudhir Kumar MD DM
Dr Sudhir Kumar MD DM2 лет назад

In fact, just the reverse is true. Wall sit reduces knee pain and prevents knee damange. This is because wall sit strengthens muscles around the knee joints.

Фото профиля K K K✨ ✨ ✨░K░I░S░H░O░R░E░🌴🌴🌴🎋
K K K✨ ✨ ✨░K░I░S░H░O░R░E░🌴🌴🌴🎋2 лет назад

Thanks a lot Dr Garu, 🙏🙏🙏🙌👌 for your kind suggestion

Фото профиля Anu S(Modi ka parivar)
Anu S(Modi ka parivar)2 лет назад

Waaw..u r amazing sir😀...thnx fr the suggestions sir..too gd,beneficiary..🙏😍👍😊

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Wall-Sit (or wall Squat) is one of the most effective exercises for lowering Blood Pressure (BP) ➡️Though all forms of exercises lower the BP, isometric exercises such as wall sit and planks are the best (overall) to lower the systolic and diastolic BP. ➡️The reductions in blood pressure after aerobic exercise training amounted to 4.49/ 2.53 mmHg; 4.55/3.04 mm Hg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training. ✅Wall squats (isometric) and running (aerobic) were the most effective individual exercises for reducing systolic blood pressure (90.5%) and diastolic blood pressure (91%), respectively, with isometric exercise, overall, the most effective for reducing both blood pressure elements. You can start wall sit with 15-20 seconds duration and gradually increase to two minutes. Ideally you should do 4 sets of wall sits (2-minutes wall sits with two minutes rest in between sets); three times a week (on alternate days) for optimum benefits on blood pressure. Reference:
2:02

Wall-Sit (or wall Squat) is one of the most effective exercises for lowering Blood Pressure (BP) ➡️Though all forms of exercises lower the BP, isometric exercises such as wall sit and planks are the best (overall) to lower the systolic and diastolic BP. ➡️The reductions in blood pressure after aerobic exercise training amounted to 4.49/ 2.53 mmHg; 4.55/3.04 mm Hg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training. ✅Wall squats (isometric) and running (aerobic) were the most effective individual exercises for reducing systolic blood pressure (90.5%) and diastolic blood pressure (91%), respectively, with isometric exercise, overall, the most effective for reducing both blood pressure elements. You can start wall sit with 15-20 seconds duration and gradually increase to two minutes. Ideally you should do 4 sets of wall sits (2-minutes wall sits with two minutes rest in between sets); three times a week (on alternate days) for optimum benefits on blood pressure. Reference:

Dr Sudhir Kumar MD DM

60,271 просмотров • 1 год назад

Roughly 40% of people who meet standard activity guidelines (2.5 hrs/week of moderate exercise) still fail to improve their VO₂ max. That's because moderate-intensity training alone often isn't enough stress to boost cardiovascular fitness To break through that plateau, incorporating high-intensity interval training (HIIT) can make all the difference Perhaps the best research-backed method is the Norwegian 4x4 protocol: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x
3:02

Roughly 40% of people who meet standard activity guidelines (2.5 hrs/week of moderate exercise) still fail to improve their VO₂ max. That's because moderate-intensity training alone often isn't enough stress to boost cardiovascular fitness To break through that plateau, incorporating high-intensity interval training (HIIT) can make all the difference Perhaps the best research-backed method is the Norwegian 4x4 protocol: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

FoundMyFitness Clips

183,323 просмотров • 10 месяцев назад

A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. Along with the stretching and jumping, which is done is a slow and steady manner, the practice includes chanting a “mantra” calling out twelve names of the Sun God. In its classical form, Surya Namaskar is not an exercise, and is not aerobic. The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week. Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.
1:08

A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. Along with the stretching and jumping, which is done is a slow and steady manner, the practice includes chanting a “mantra” calling out twelve names of the Sun God. In its classical form, Surya Namaskar is not an exercise, and is not aerobic. The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week. Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.

TheLiverDoc™

505,792 просмотров • 2 лет назад

An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine
2:31

An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

FoundMyFitness Clips

259,580 просмотров • 1 год назад

Mark Sisson’s minimum effective dose of exercise: lots of walking, twice a week lifting weights, and sprinting once a week. Sprinting is the best way to build a firm bottom, better than squats or lunges. You can do 6-10 sprints of 20-30 seconds with rest, on track, bike, elliptical, or whatever works. Sprint training activates fast-twitch muscle fibers, boosting power, speed, and muscle growth while improving fat burning and metabolic health, as supported by studies on high-intensity interval training (HIIT). A simple, ancestral-inspired plan for strong, lean fitness.
4:29

Mark Sisson’s minimum effective dose of exercise: lots of walking, twice a week lifting weights, and sprinting once a week. Sprinting is the best way to build a firm bottom, better than squats or lunges. You can do 6-10 sprints of 20-30 seconds with rest, on track, bike, elliptical, or whatever works. Sprint training activates fast-twitch muscle fibers, boosting power, speed, and muscle growth while improving fat burning and metabolic health, as supported by studies on high-intensity interval training (HIIT). A simple, ancestral-inspired plan for strong, lean fitness.

Camus

69,993 просмотров • 1 месяц назад

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
2:21

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 просмотров • 1 год назад

My grandfather Dr. GS Kulkarni is 93 years old, he still works, studies and researches and most importantly he exercises for 45 mins to 1 hour everyday. It is extremely important for our parents and grandparents to be active and perform strength training. Exercise is important for older adults because it can improve their physical and mental health. Active people have lower mortality rates compared to inactive people. People who met the minimum exercise recommendations (150-300 min/week moderate or 75-150 min/week vigorous) saw a significant reduction in mortality rates. Adults who engage in aerobic and muscle strengthening activities show greatly reduced risk of all cause and cause specific mortality Exercise is extremely important for cognitive health with numerous studies showing that exercise improves cognition and potentially prevents or delay cognitive decline. Physical exercise can reduce global cognitive decline and lessen behavioural problems in people with MCI or dementia. Physical activity was associated with a decreased incidence of cognitive impairment or decline Exercise can also improve skin health, this one study found that exercise significantly improved skin elasticity upper dermal structure, and dermal thickness Older adults should exercise under the guidance of a professional. Disclaimer: This video is only for educational purposes and is not a replacement of health advice from a medical professional.
0:44

My grandfather Dr. GS Kulkarni is 93 years old, he still works, studies and researches and most importantly he exercises for 45 mins to 1 hour everyday. It is extremely important for our parents and grandparents to be active and perform strength training. Exercise is important for older adults because it can improve their physical and mental health. Active people have lower mortality rates compared to inactive people. People who met the minimum exercise recommendations (150-300 min/week moderate or 75-150 min/week vigorous) saw a significant reduction in mortality rates. Adults who engage in aerobic and muscle strengthening activities show greatly reduced risk of all cause and cause specific mortality Exercise is extremely important for cognitive health with numerous studies showing that exercise improves cognition and potentially prevents or delay cognitive decline. Physical exercise can reduce global cognitive decline and lessen behavioural problems in people with MCI or dementia. Physical activity was associated with a decreased incidence of cognitive impairment or decline Exercise can also improve skin health, this one study found that exercise significantly improved skin elasticity upper dermal structure, and dermal thickness Older adults should exercise under the guidance of a professional. Disclaimer: This video is only for educational purposes and is not a replacement of health advice from a medical professional.

Tejas Kulkarni

76,105 просмотров • 1 год назад

"The American Heart Assn. Just Changed Blood Pressure Guidelines." Dr Alan Mandell 'Normal' Blood Pressure Is Now Less Than 120/80. Blood Pressure Of 125/80 Is Now Considered 'Elevated.' Every Time The Number Is Lowered, Millions More People Need Drugs...That's $40B Marketing. As of the end of August, 2025...The American Heart Association replaced its 2017 blood pressure guidelines with these: 🔵normal blood pressure is less than 120/80 mm Hg 🔵elevated blood pressure is 120-129/80 mm Hg 🔵hypertension is 130-139/80 mm Hg This means that 1 out of every 2 americans qualifies for blood pressure lowering medications. The new joint guideline from the American Heart Association & the American College of Cardiology advises earlier treatment that includes medications. Take a look at some of the other ridiculous guidelines included in their 2025 recommendations: 🔵limiting sodium intake to less than 1,500 mg per day. 🔵consuming no alcohol. 🔵following an eating program high in grains & non fat dairy, & always choose lean meat. 🔵multiple medications may be needed to achieve less than 130/80. 🔵guidelines also suggest adding GLP-1 medications in addition to blood pressure meds. Here's why this is not medicine but marketing: The 2025 guidelines are based on a large, federally funded study called SPRINT, backed by pharmaceutical giants & stockholders. The study found a 25% 'relative risk' reduction in cardiovascular events using a lower blood pressure target. 25% reduction was the 'relative risk reduction' not the 'absolute risk reduction.' Relative risk reduction is useless & misleading, whereas absolute risk reduction is the actual percent helped by an intervention. The absolute risk reduction in cardiovascular events was only 2%. Low blood pressure is not always better & carries its own health risks Dr Andy Lazris, primary care doctor, “Once you get to a certain point, if you lower blood pressure further, your rate of stroke & heart attack increases.” Doctors are graded on how well they get their patients to the new hypertension target numbers. These grades affect doctors’ pay. Dr. Andy Lazris admits, “If I lower my patient’s blood pressure & they fall & break their hip due to the medication causing dizziness & fainting, I still get paid.” Blood pressure medication side effects: Chronic cough Low sodium & potassium Dizziness Headache Dehydration Muscle cramps Insomnia Constipation Tiredness Depression Slow heartbeat Symptoms of asthma Sexual dysfunction Heart palpitations Fainting Kidney dysfunction Angioedema Joint pain Treat the 2 root causes for truely high blood pressure: 1⃣ Insulin Resistance...Your own unique optimal blood pressure can be obtained thru diet & lifestyle interventions. A whole foods diet consisting of low sugar, no seed oils, no processed foods & including abundant nutrient dense animal sourced foods will normalize blood pressure for you. Lowering insulin can easily be achieved by lowering foods that raise blood sugar (glucose) which are excess grains, carbs, sugars & starches. 2⃣ Mineral Deficiencies...The minerals Potassium & Magnesium are crucial. Both are involved in the body's Sodium Potassium Pump System to relax blood vessels & lower pressure. Bioavailable Magnesium (Glycinate or Threonate) needs are at least 600 mg per day & Potassium guidelines are at minimum 4,700 mg per day. Most people do not even get 50% of these minimums, leaving their heart & blood vessels to work harder than our physiology is intended to. 👇New 2025 Heart Assn Guidelines Replace 2017👇 👇Higher BP In Older Adults Live Longer👇 👇New Guidelines Mean More Hypertension Meds👇 Speaker: Dr Alan Mandell
1:28

"The American Heart Assn. Just Changed Blood Pressure Guidelines." Dr Alan Mandell 'Normal' Blood Pressure Is Now Less Than 120/80. Blood Pressure Of 125/80 Is Now Considered 'Elevated.' Every Time The Number Is Lowered, Millions More People Need Drugs...That's $40B Marketing. As of the end of August, 2025...The American Heart Association replaced its 2017 blood pressure guidelines with these: 🔵normal blood pressure is less than 120/80 mm Hg 🔵elevated blood pressure is 120-129/80 mm Hg 🔵hypertension is 130-139/80 mm Hg This means that 1 out of every 2 americans qualifies for blood pressure lowering medications. The new joint guideline from the American Heart Association & the American College of Cardiology advises earlier treatment that includes medications. Take a look at some of the other ridiculous guidelines included in their 2025 recommendations: 🔵limiting sodium intake to less than 1,500 mg per day. 🔵consuming no alcohol. 🔵following an eating program high in grains & non fat dairy, & always choose lean meat. 🔵multiple medications may be needed to achieve less than 130/80. 🔵guidelines also suggest adding GLP-1 medications in addition to blood pressure meds. Here's why this is not medicine but marketing: The 2025 guidelines are based on a large, federally funded study called SPRINT, backed by pharmaceutical giants & stockholders. The study found a 25% 'relative risk' reduction in cardiovascular events using a lower blood pressure target. 25% reduction was the 'relative risk reduction' not the 'absolute risk reduction.' Relative risk reduction is useless & misleading, whereas absolute risk reduction is the actual percent helped by an intervention. The absolute risk reduction in cardiovascular events was only 2%. Low blood pressure is not always better & carries its own health risks Dr Andy Lazris, primary care doctor, “Once you get to a certain point, if you lower blood pressure further, your rate of stroke & heart attack increases.” Doctors are graded on how well they get their patients to the new hypertension target numbers. These grades affect doctors’ pay. Dr. Andy Lazris admits, “If I lower my patient’s blood pressure & they fall & break their hip due to the medication causing dizziness & fainting, I still get paid.” Blood pressure medication side effects: Chronic cough Low sodium & potassium Dizziness Headache Dehydration Muscle cramps Insomnia Constipation Tiredness Depression Slow heartbeat Symptoms of asthma Sexual dysfunction Heart palpitations Fainting Kidney dysfunction Angioedema Joint pain Treat the 2 root causes for truely high blood pressure: 1⃣ Insulin Resistance...Your own unique optimal blood pressure can be obtained thru diet & lifestyle interventions. A whole foods diet consisting of low sugar, no seed oils, no processed foods & including abundant nutrient dense animal sourced foods will normalize blood pressure for you. Lowering insulin can easily be achieved by lowering foods that raise blood sugar (glucose) which are excess grains, carbs, sugars & starches. 2⃣ Mineral Deficiencies...The minerals Potassium & Magnesium are crucial. Both are involved in the body's Sodium Potassium Pump System to relax blood vessels & lower pressure. Bioavailable Magnesium (Glycinate or Threonate) needs are at least 600 mg per day & Potassium guidelines are at minimum 4,700 mg per day. Most people do not even get 50% of these minimums, leaving their heart & blood vessels to work harder than our physiology is intended to. 👇New 2025 Heart Assn Guidelines Replace 2017👇 👇Higher BP In Older Adults Live Longer👇 👇New Guidelines Mean More Hypertension Meds👇 Speaker: Dr Alan Mandell

Valerie Anne Smith

238,717 просмотров • 9 месяцев назад

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:
1:14

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Dr. Rhonda Patrick

92,595 просмотров • 1 год назад

Exercise IS THE LONGEVITY & LIFE BIOHACK So many people only think about exercise as a way to burn calories & look leaner, but exercise is SO much more than that Exercise lowers the risk of cardiovascular disease (CVD) & cancer independent of weight loss (PMIDs: 21673488, 31758975, & 32741068) Exercise improves symptoms of depression with a MASSIVE effect size of 1.7 (for reference SSRIs have an ES of about 0.5) (PMID: 37429171) Exercise improves your brain’s sensitivity to satiety signals helping with appetite control (PMIDs: 36998025 & 30131457) Exercise improves insulin sensitivity independent of weight loss (PMID: 24454364) And the dosage required to get benefits is not big at all, in fact it’s ridiculously small. Just ~4 minutes of vigorous physical activity per day decreases the risk of getting cancer by ~20% (PMID: 37498576) & 50 minutes of resistance training per week was all that was needed to decrease the risk of depression in the previously cited study It doesn’t take hours per day. You may not have hours but you’ve got 4 MINUTES! Now is the time to drastically improve your life, physical, & mental health. Get after it 👊 From my convo with Dr. John Delony on his podcast
1:00

Exercise IS THE LONGEVITY & LIFE BIOHACK So many people only think about exercise as a way to burn calories & look leaner, but exercise is SO much more than that Exercise lowers the risk of cardiovascular disease (CVD) & cancer independent of weight loss (PMIDs: 21673488, 31758975, & 32741068) Exercise improves symptoms of depression with a MASSIVE effect size of 1.7 (for reference SSRIs have an ES of about 0.5) (PMID: 37429171) Exercise improves your brain’s sensitivity to satiety signals helping with appetite control (PMIDs: 36998025 & 30131457) Exercise improves insulin sensitivity independent of weight loss (PMID: 24454364) And the dosage required to get benefits is not big at all, in fact it’s ridiculously small. Just ~4 minutes of vigorous physical activity per day decreases the risk of getting cancer by ~20% (PMID: 37498576) & 50 minutes of resistance training per week was all that was needed to decrease the risk of depression in the previously cited study It doesn’t take hours per day. You may not have hours but you’ve got 4 MINUTES! Now is the time to drastically improve your life, physical, & mental health. Get after it 👊 From my convo with Dr. John Delony on his podcast

Layne Norton, PhD

30,999 просмотров • 1 год назад

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.
0:31

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

Dan Go

1,299,313 просмотров • 2 лет назад

An 82-year-old man presented after being “found down.” One week earlier, he had returned from a 1-month visit to Chad, his country of birth, and had started having weakness. His body temperature was 37.4°C, and his blood pressure was 88/47 mm Hg. The physical examination was notable for confusion. Laboratory studies showed a hemoglobin level of 12 g per deciliter (reference range, 13.5 to 17), an elevated lactate dehydrogenase level, thrombocytopenia, metabolic acidosis, and acute kidney injury. A peripheral-blood smear is shown. Which of the following is the most appropriate next step in management? Submit your answer and see how others responded:
0:42

An 82-year-old man presented after being “found down.” One week earlier, he had returned from a 1-month visit to Chad, his country of birth, and had started having weakness. His body temperature was 37.4°C, and his blood pressure was 88/47 mm Hg. The physical examination was notable for confusion. Laboratory studies showed a hemoglobin level of 12 g per deciliter (reference range, 13.5 to 17), an elevated lactate dehydrogenase level, thrombocytopenia, metabolic acidosis, and acute kidney injury. A peripheral-blood smear is shown. Which of the following is the most appropriate next step in management? Submit your answer and see how others responded:

NEJM

25,765 просмотров • 7 дней назад

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”
2:24:58

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 просмотров • 2 лет назад

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
2:40

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 просмотров • 1 год назад

Public Safety Training Notification: June 3–7. During the week of June 3 through June 7, multiple Boulder County public safety agencies will be participating in a planned training exercise focused on responding to an active threat incident. This joint training involves law enforcement, fire, EMS, and dispatch personnel working together to practice integrated response protocols through realistic, scenario-based exercises. The training will take place in and around Nevin Platt Middle School, located at 6096 Baseline Road. Community members can expect to see a visible presence of first responders in the area, including police officers, fire trucks, ambulances, and other emergency vehicles. You may also see officers carrying training weapons and ambulances driving around the building as part of the exercise. The area of 55th Street and Baseline Road will have increased activity throughout the week. This is a planned exercise and not a real emergency. Please do not call 911 to report activity related to this training. However, if you see something in the area that you believe is unrelated to the exercise and poses a threat or emergency, please call 911 as you normally would. We encourage residents to share this information with friends and neighbors, especially those who live near the training site, to ensure everyone is aware and not caught off guard by the increased presence of emergency personnel. Thank you for your cooperation and continued support as we work to enhance public safety throughout Boulder County.
1:24

Public Safety Training Notification: June 3–7. During the week of June 3 through June 7, multiple Boulder County public safety agencies will be participating in a planned training exercise focused on responding to an active threat incident. This joint training involves law enforcement, fire, EMS, and dispatch personnel working together to practice integrated response protocols through realistic, scenario-based exercises. The training will take place in and around Nevin Platt Middle School, located at 6096 Baseline Road. Community members can expect to see a visible presence of first responders in the area, including police officers, fire trucks, ambulances, and other emergency vehicles. You may also see officers carrying training weapons and ambulances driving around the building as part of the exercise. The area of 55th Street and Baseline Road will have increased activity throughout the week. This is a planned exercise and not a real emergency. Please do not call 911 to report activity related to this training. However, if you see something in the area that you believe is unrelated to the exercise and poses a threat or emergency, please call 911 as you normally would. We encourage residents to share this information with friends and neighbors, especially those who live near the training site, to ensure everyone is aware and not caught off guard by the increased presence of emergency personnel. Thank you for your cooperation and continued support as we work to enhance public safety throughout Boulder County.

Boulder County Sheriff’s Office

23,245 просмотров • 1 год назад

Vigorous exercise, especially high-intensity interval training, is one of the best ways to refresh the body’s energy systems. It works in two ways: mitophagy clears out old, damaged mitochondria, and mitochondrial biogenesis builds new ones. This dual effect boosts cellular energy production, improving both physical and cognitive performance over time. High-intensity interval training is so effective because it creates metabolic stress, which increases lactate levels. That lactate sends a signal to activate PGC-1α, a protein that helps grow more mitochondria. Over time, having more mitochondria makes your muscles better at using oxygen, managing blood sugar, and reducing oxidative stress. The best part? You don’t need long workouts to get these benefits. Even short bursts of intense exercise can improve your metabolism, protect against muscle loss as you age, reduce inflammation, and boost your overall health.
1:15

Vigorous exercise, especially high-intensity interval training, is one of the best ways to refresh the body’s energy systems. It works in two ways: mitophagy clears out old, damaged mitochondria, and mitochondrial biogenesis builds new ones. This dual effect boosts cellular energy production, improving both physical and cognitive performance over time. High-intensity interval training is so effective because it creates metabolic stress, which increases lactate levels. That lactate sends a signal to activate PGC-1α, a protein that helps grow more mitochondria. Over time, having more mitochondria makes your muscles better at using oxygen, managing blood sugar, and reducing oxidative stress. The best part? You don’t need long workouts to get these benefits. Even short bursts of intense exercise can improve your metabolism, protect against muscle loss as you age, reduce inflammation, and boost your overall health.

Dr. Rhonda Patrick

323,041 просмотров • 1 год назад

Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)
0:22

Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Dean Turner

18,116 просмотров • 6 месяцев назад