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#085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging

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Balanced Approach to Exercise

To achieve high VO2 max and metabolic flexibility, athletes and coaches prioritize a balanced approach to exercise, with a pyramid model emphasizing zone two efficiency as the foundation and VO2 max as the peak. This balanced approach builds a strong cardiorespiratory engine, combining both breadth and peak performance. It is recommended to allocate around 80% of cardio exercise to zone two and 20% to VO2 max training. Balancing strength training with cardio is also crucial, guided by the individual's available exercise time. Traditional high-intensity interval training (HIIT) is effective but may not be the optimal path to enhancing VO2 max, as it typically involves shorter and more intense intervals compared to the ideal three to eight-minute intervals with one-to-one rest for VO2 max development.

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