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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

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137,299 次观看 • 2 年前 •via X (Twitter)

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Leena Gautam 🇮🇳 🇮🇳 的头像
Leena Gautam 🇮🇳 🇮🇳2 年前

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

Seshadri Thirumala, MD 的头像
Seshadri Thirumala, MD2 年前

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.

Tweetoleaks 🧭 的头像
Tweetoleaks 🧭2 年前

Thanks sir for this video 🙏🙏🙏

Dr Sunil Bhutada 的头像
Dr Sunil Bhutada2 年前

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

Raghu Ramaiah 的头像
Raghu Ramaiah2 年前

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

Dr Sudhir Kumar MD DM 的头像
Dr Sudhir Kumar MD DM2 年前

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

Hitesh Lunia 的头像
Hitesh Lunia2 年前

Then there would be knee problem.

Dr Sudhir Kumar MD DM 的头像
Dr Sudhir Kumar MD DM2 年前

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.

K K K✨ ✨ ✨░K░I░S░H░O░R░E░🌴🌴🌴🎋 的头像
K K K✨ ✨ ✨░K░I░S░H░O░R░E░🌴🌴🌴🎋2 年前

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

Anu S(Modi ka parivar) 的头像
Anu S(Modi ka parivar)2 年前

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 次观看 • 1 年前

For a patient with hypertension, would you recommend a systolic blood-pressure target of less than 120 mm Hg and or a target of less than 140 mm Hg? Vote on the best option:
1:44

For a patient with hypertension, would you recommend a systolic blood-pressure target of less than 120 mm Hg and or a target of less than 140 mm Hg? Vote on the best option:

NEJM

10,952 次观看 • 3 个月前

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
3:25

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 次观看 • 8 个月前

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 次观看 • 8 个月前

Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality This is Rhonda Patrick's weekly routine: • CrossFit (2 Days/Week): ~1 hour total, including strength training and HIIT (e.g., rowing, biking, jumping rope, and bodyweight exercises) • Aerobic and Resistance Combo (1 Day/Week): ~1 hour of combined hypertrophy training and aerobic exercises like rowing or biking • Zone 2–3 Training (2 Days/Week): Moderate-intensity running with sprints at the end • Recovery Hike (1 Day/Week): A 1.5–2-hour hike, including walking uphill and occasional sprints
2:19

Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality This is Rhonda Patrick's weekly routine: • CrossFit (2 Days/Week): ~1 hour total, including strength training and HIIT (e.g., rowing, biking, jumping rope, and bodyweight exercises) • Aerobic and Resistance Combo (1 Day/Week): ~1 hour of combined hypertrophy training and aerobic exercises like rowing or biking • Zone 2–3 Training (2 Days/Week): Moderate-intensity running with sprints at the end • Recovery Hike (1 Day/Week): A 1.5–2-hour hike, including walking uphill and occasional sprints

FoundMyFitness Clips

39,251 次观看 • 1 年前

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
1:16

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

44,049 次观看 • 1 年前

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™

505,642 次观看 • 2 年前

First live BP for HG ✔️
0:40

First live BP for HG ✔️

Cincinnati Reds

22,019 次观看 • 4 个月前

Nearly 40% of people who follow standard exercise guidelines don't actually improve their VO₂ max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness But high-intensity interval training can help you break through that plateau Perhaps the best research-backed method for this is the Norwegian 4x4 protocol Here's how it works: • 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
1:03

Nearly 40% of people who follow standard exercise guidelines don't actually improve their VO₂ max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness But high-intensity interval training can help you break through that plateau Perhaps the best research-backed method for this is the Norwegian 4x4 protocol Here's how it works: • 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

29,528 次观看 • 1 年前

6. Exercise. When your blood vessels are under pressure from exercise, they release more Nitric Oxide. Any form of movement works: - Lifting - Sprints - Zone 2 cardio - Even a 20-minute walk Aim for resistance training 2-3 hours a week and walk more.
1:32

6. Exercise. When your blood vessels are under pressure from exercise, they release more Nitric Oxide. Any form of movement works: - Lifting - Sprints - Zone 2 cardio - Even a 20-minute walk Aim for resistance training 2-3 hours a week and walk more.

Andrew Panella

62,105 次观看 • 1 个月前

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

259,458 次观看 • 1 年前

Exercise can lower your blood pressure as effectively as medication A meta-analysis of randomized controlled trials found that 20-60 minutes of moderate to vigorous activity, 3-4 days a week, over just 6 weeks, can yield antihypertensive effects comparable to drugs The key is effort and consistency—no shortcuts here And if you’re willing to put in the work, the benefits of exercise go far beyond just lowering your blood pressure
1:05

Exercise can lower your blood pressure as effectively as medication A meta-analysis of randomized controlled trials found that 20-60 minutes of moderate to vigorous activity, 3-4 days a week, over just 6 weeks, can yield antihypertensive effects comparable to drugs The key is effort and consistency—no shortcuts here And if you’re willing to put in the work, the benefits of exercise go far beyond just lowering your blood pressure

FoundMyFitness Clips

33,856 次观看 • 1 年前

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
3:41

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

41,177 次观看 • 1 个月前

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer
1:14

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer

Dr. Rhonda Patrick

1,036,642 次观看 • 3 个月前

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 次观看 • 1 年前

Nearly 40% of people who meet the standard physical activity guidelines still fail to improve their VO2 max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness To break through that plateau, it's recommended to incorporate high-intensity interval training (HIIT) One of the best research-backed methods for this is the Norwegian 4x4 protocol—a proven strategy to improve VO2 max through repeated 4-minute 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) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x
1:30

Nearly 40% of people who meet the standard physical activity guidelines still fail to improve their VO2 max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness To break through that plateau, it's recommended to incorporate high-intensity interval training (HIIT) One of the best research-backed methods for this is the Norwegian 4x4 protocol—a proven strategy to improve VO2 max through repeated 4-minute 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) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

FoundMyFitness Clips

66,877 次观看 • 1 年前

~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
2:22

~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

FoundMyFitness Clips

30,215 次观看 • 2 年前

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

76,101 次观看 • 1 年前

"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
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"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 次观看 • 8 个月前