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

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Rhonda Patrick, Ph.D. and Rhonda Patrick에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Rhonda Patrick, Ph.D. and Rhonda Patrick 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.

5M ago 51:17

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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

Watch this episode on YouTube

Show notes are available by clicking here

102 에피소드