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Summary of Transcript:
The video discusses VO2 max, which measures the volume of oxygen the body can consume and is considered one of the best tests for aerobic fitness and longevity. VO2 max values differ from sedentary to active to very active categories with an average of about 35-40, 42.5-46.4, and up to 85 for men, and 27-30, 33-36.9, and up to 77 for women. Top athletes with high VO2 max have efficient mitochondria and are protected against diseases. The video provides six ways to increase VO2 max: more exercise, high-intensity interval training, increasing CO2 tolerance, increasing lactic acid tolerance with B1 thiamine, hypoxic training, respiratory muscle training, and plyometric training. The video highlights the importance of working with nature and aligned cycles for exercise and intermittent fasting.
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Summary of Description:
The video discusses the importance of VO2 max testing for evaluating overall health and increasing longevity. It explains what VO2 max is and how to improve it through CO2 and lactic acid tolerance, exercise such as HIIT, hypoxic and respiratory muscle training, plyometric training, and sleep. The video also recommends a healthy diet, including the Healthy Keto diet and intermittent fasting, and advises against overtraining. The video is presented by Dr. Eric Berg, a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting, and is for informational purposes only and not a substitute for medical advice.
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Introduction: The Importance of Longevity
In today’s world, people are constantly looking for ways to increase their lifespan. We all know that exercise and a good diet are essential for a healthy life, but did you know that increasing your VO2 max is a key factor in improving your longevity? In this article, we will explore what VO2 max is, how to increase it, and why it is important for our overall health and lifespan.
What is VO2 max?
Firstly, let’s define VO2 max. VO2 max is a measure of the maximum volume of oxygen that an individual can consume during exercise. It is considered the best predictor of aerobic fitness and is widely used to evaluate athletic performance. VO2 max is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
How to Increase Longevity by Increasing Your VO2 max
Now that we understand what VO2 max is, let’s look at how increasing it can help us improve our longevity.
1. Exercise: HIIT
One of the most effective ways to increase your VO2 max is through exercise. Specifically, high-intensity interval training (HIIT) has been proven to be the best type of exercise to improve VO2 max. HIIT involves short bursts of intense exercise followed by a recovery period. Studies show that HIIT can improve VO2 max by up to 46%.
2. Increase CO2 Tolerance
Another way to improve VO2 max is by increasing your CO2 tolerance. CO2 is necessary for oxygen to go deep into the tissues. Practice nasal breathing and holding your breath for short periods of time to improve your CO2 tolerance.
3. Increase Lactic Acid Tolerance
Lactic acid build-up affects your pH and muscles, making breathing and exercising more difficult. By increasing your lactic acid tolerance through HIIT, thiamine intake, and avoiding sugar, you can improve your VO2 max.
4. Hypoxic Training
Hypoxic training involves restricting air while exercising or exercising at high altitudes. This strategy helps to increase red blood cell production, which carries oxygen throughout the body.
5. Respiratory Muscle Training
Inspiratory and expiratory muscle training can help to improve your VO2 max. These exercises involve strengthening the muscles involved in respiration and improving lung function.
6. Plyometric Training
Plyometric training involves explosive short bursts of exercise, such as jumping and sprinting. This type of training has been shown to improve VO2 max by up to 15%.
7. Fartlek Training
Fartlek training involves alternating between periods of high and low-intensity exercise. This type of training can improve VO2 max by up to 13%.
8. Cross-Training
Combining different exercises in one workout can help to prevent boredom and increase VO2 max.
9. Sleep
Sleep is essential for overall health and is critical for improving VO2 max. Aim for eight or nine hours of sleep each night.
10. Don’t Overtrain
Overtraining can have negative effects on the body, including reducing VO2 max. Give your body plenty of recovery time between workouts to avoid overtraining.
11. Healthy Diet
A healthy diet is critical for improving VO2 max. Try the Healthy Keto® diet or intermittent fasting to improve your overall health and increase longevity.
In Conclusion
In summary, VO2 max is a key factor in improving longevity and overall health. By incorporating HIIT, hypoxic training, respiratory muscle training, and plyometric training into your workout routine, and by practicing healthy habits like sleep and a healthy diet, you can increase your VO2 max and live a longer, healthier life. Start incorporating these strategies into your life today for a healthier tomorrow.
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Learn more about increasing longevity by increasing VO2 max.
DATA:
https://www.topendsports.com/testing/records/vo2max.htm
0:00 Introduction: Longevity
0:10 The best test for longevity
0:20 What is VO2 max?
3:32 How to increase longevity by increasing your VO2 max
10:35 Learn more about HIIT!
Today we’re going to talk about one of the best tests for longevity—the VO2 max test.
VO2 max is the volume of oxygen your body can consume over a certain amount of time. You can get this test from doctors who specialize in sports medicine.
To increase your VO2 max, you need to consider two things:
1. CO2 – CO2 allows oxygen to go deep into the tissues.
2. Lactic acid – Built-up lactic acid affects your pH and muscles, making breathing and exercising more difficult.
Top athletes with efficient mitochondria, who have increased their capacity to absorb oxygen and get rid of lactic acid, have bulletproofed themselves against disease. They also have high VO2 max scores. This makes the VO2 max test a good measurement to help evaluate your overall health.
The best ways to increase VO2 max, and therefore, longevity:
1. Exercise
• Do HIIT (high-intensity interval training)
2. Increase CO2 tolerance
• Practice nasal breathing
• Practice holding your breath
3. Increase your lactic acid tolerance
• Do HIIT
• Get plenty of thiamine (vitamin B1)
• Avoid sugar
4. Hypoxic training
• Restrict air while exercising or exercise at high altitudes
5. Respiratory muscle training
• Try inspiratory muscle training and expiratory muscle training
6. Plyometric training
• Try explosive short bursts of exercise
7. Fartlek training
• Try speeding up and slowing down your pace sporadically while running
8. Cross-training
• Combine different exercises in one workout
9. Sleep
• Sleep eight or nine hours a night
10. Don’t overtrain
• Get plenty of recovery between workouts
11. A healthy diet
• Get on the Healthy Keto® diet
• Do intermittent fasting
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps you better understand how to increase longevity by increasing VO2 max. I’ll see you in the next video.
