#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

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Apr 8, 2024

Discover why vigorous exercise is key to longevity and overall health. The discussion reveals how high-intensity workouts can reverse years of heart aging and improve cardiovascular fitness. Learn about the surprising benefits of 'exercise snacks' and their impact on tumor cells. Explore the brain-boosting effects of high-intensity exercise and the significance of lactate production. Finally, find out effective ways to enhance VO2 max and the importance of structured training for a healthier life.

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ADVICE

Find Your Fitness Path

Find an exercise program that challenges you and that you can stick with.
Prioritize effort and consistency in your training.

INSIGHT

VO2 Max and Longevity

Cardiorespiratory fitness, measured by VO2 max, is a key longevity indicator.
Improving VO2 max, especially from below normal, significantly increases life expectancy.

ADVICE

Boosting VO2 Max

Improve VO2 max with high-intensity interval training (HIIT).
Utilize protocols like the Norwegian 4x4 (four minutes high intensity, three minutes recovery, repeated four times).

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I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.

Timestamps

(00:00) Introduction
(03:12) Why "below normal" cardio may be a great starting point
(05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
(06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease
(06:52) Why zone 2 training may not improve VO2 max
(08:08) Protocols for improving VO2 max quickly
(09:10) How to estimate VO2 max in 12 minutes;
(10:07) Reversing 20 years of heart aging
(12:41) Blood pressure benefits of vigorous exercise
(13:29) The BDNF brain benefits of high-intensity exercise
(14:05) The signaling role of lactate production by muscle
(16:13) How training effortfully improves focus & attention
(17:23) Anti-cancer effects of vigorous exercise
(18:11) Why shear stress kills circulating tumor cells
(19:00) What if you exercise in short bursts all day long?
(20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity
(20:49) The best ways to improve mitochondrial biogenesis
(21:47) The mortality benefits of breaking up sedentary time
(26:17) Why the protein RDA is too low
(29:07) Does omega-3 reduce muscle atrophy?
(30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle
(32:03) Is lifting heavy necessary for gaining muscle?
(33:06) What the sauna has in common with exercise
(34:45) Does the sauna enhance the benefits of exercise?
(36:44) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
(38:23) Can sauna after resistance training boost hypertrophy?
(39:06) Optimal sauna parameters
(39:59) Comparing traditional saunas to infrared
(40:59) Hot baths vs. saunas
(42:19) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
(43:53) Are endurance athletes at risk for cardiovascular injury?
(44:57) What mechanisms are responsible for sauna's benefits?
(47:08) Is a sauna temperature above 200 F too hot?
(49:31) My recommended sauna temperature & duration

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