599: Expert insights on improving VO2 max for longevity

“VO2 max is the single largest predictor of how long and how well you're going to live,” explains Andy Galpin, Ph.D.

In this episode, you’ll hear from:

• Andy Galpin, Ph.D., a professor of kinesiology, Executive Director of the Human Performance Center at Parker University, on why VO2 max is the #1 predictor of lifespan and how to improve your VO2 max fast 

• Martin Gibala, Ph.D., professor of kinesiology at McMaster University, on whether heart rate zone or perceived exertion matters more

• Abbie Smith-Ryan, Ph.D., a physiologist and exercise scientist, on the specifics of how to structure your workouts for maximum VO2 max gains.

• Vonda Wright, M.D., double-board certified orthopedic surgeon, on sprint interval training vs VO2 max training

We’ll cover:

- VO2 max is the #1 predictor of lifespan (~1:57)

- You can change your VO2 max fast (~4:05)

- Ways to improve VO2 max (~4:48)

- How often should you be training? (~6:55)

- How to build Vo2 max without injury (~7:35)

- Heart rate zones vs. perceived effort (~9:40)

- The most effective way to improve VO2 max (~11:30)

- Surprising benefits of 1 minute workouts (~13:42)

- Sprint interval training vs. VO2 max training (~15:30)

- What is the fragility line? (~17:48)

- How to train for longevity (~18:55)

Listen to the full episodes here: 

- The largest predictor of longevity we don’t talk about | Performance coach & scientist Andy Galpin, Ph.D.

- How to do less cardio with better results | Martin Gibala, Ph.D.

- A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D.

- Why women should lift heavier & eat more | Vonda Wright, MD, MS

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