Not really interested in increasing my lifespan but more interested in being in the best shape for whatever my lifespan is.  Living longer isn’t the goal but living well is

7:10 the workout talk actually starts

The best explanation for increasing VO2 max I've found is think of it as a triangle. Zone 2 increases the base of the triangle. HIIT (high intensity interval training) increases the peak.  Increasing the combined area of the triangle is the goal. I find my high intensity output is dependent on zone 2 homework. I need both.

For anyone interested in improving VO2 Max without having to run or cycle, I am 58 and improved mine just by doing mini trampoline classes. After 4 weeks I have an estimated VO2 max of 50 +. I cant run  (plantar fasciitis) and find cycling really boring. Its unbelievable how intense rebounding improved my cardio fitness.

We already knew zone 2 wasn't for VO2 max. It was always meant to create an endurance base. I don't think I've ever seen anyone argue that zone 2 was for vo2 max improvement.

Whoa, when I heard “it’s not zone 2,” I nearly dropped my smoothie because, listen, I spent three whole months convincing myself that slow jogging while contemplating my life choices was the pinnacle of human athleticism—only to find out the real VO2 Max booster is basically anything that makes you question your existence mid‑rep; and hmmm, let me tell you, the first time I tried those spicy intervals, I sounded like a Victorian woman fainting on a chaise lounge while my neighbor jogged by like “you good, Luise?” and I’m over here negotiating with the universe like “if I survive this, I swear I’ll stop eating snacks in bed”; but the wild part is, once you push past that initial “why am I doing this to myself” moment, something clicks, and you realize you’re actually getting stronger, braver, and a little more unhinged in the best way—like your lungs suddenly believe in you again; so if you’re diving into this new VO2 Max magic, I’m cheering for you with both hands because the glow-up on the other side is real, and honestly, if I can do it without spontaneously combusting, you’re already halfway to greatness.

My 4x4 is Wednesday, on the ergometer/ rowing machine, i go hard in the red, unless i’m super run down… i do it every week… i dread it… it’s brutal… i think of everyone i love and wanting to be around for them… then I lock in, go into the basement of my mind and grind.

Been a cyclist for 15 years and mainly did Z2 endurance. At 56yo (Vo2 was around 50 at the time), I started doing more intensity sessions twice a week. I'm 58 in a few months and my Vo2 is now 60 - I concur with everything she said. 🙂

Growth doesnt exist without discipline

The problem is that everyone wants the easy way out. Not many people want to push as hard as they can. Fitness is simple. Ditch the gadgets, put in hard effort, fuel right and eat clean foods , sleep good, do things that decrease your stress

Hands down the best channel; I am impressed by your expertise. I’ve switched to vigorous training and am convinced by what you say—in fact, it feels as though my previous low-intensity training has allowed this new routine to truly blossom.

Almost 74 years old, and still performing a very aggressive bodybuilding routine with 4-5 days of rest in between super-high intensity workouts with near max loads. I also perform a sprint 8 routine once a week, which consists of all-out effort of intensity utilizing both upper and lower body on an elliptical machine with a moderate-high tension level. It consists of an all-out effort for as long as I can last (usually 20-30 seconds) with a 90-second rest immediately followed by another 30-second burst of all-out effort for 30 seconds. When I have completed this 8 times (about 15 minutes), I am spent, and have enormous amounts of lactate in my quadriceps. Because I have been doing this most of my life, my heart rate recovers immediately after completion of the routine, and my resting heart rate is still in the 40s first thing in the morning at rest. I also sit fully immersed up to the neck in 32-degree water for 5 minutes first thing every morning. I feel and function like a 20-year-old and feel fantastic!

Those were great improvements for the group that did the vigorous training!

Great work on the presentation. I've said for many years that you have to include some type of running-like movements for your overall health. No pill or food can replace it. One of the greatest risk factors for shortening life is losing the ability to run at a young age.

11:49 Thanks for doing the research saving our hearts Dr. Patrick!

At 75+, I still use traditional training methods for cycling, a variant on the Greg LeMond training program that I started using in 1988 (micro and macro cycles). Sprint days, intervals, endurance. Intense days are followed by easy days depending on recovery. It is harder to recover as an older cyclist but the training cycles are still the same. To get into race shape, I need about 3 months of 250 mile weeks of structured training but I do not try to stay in top form all year, not anymore. It all feels much the same except I am slower than in my 30s and 40s. I did take a VO2 max test a few decades ago and tested at an elite level: 84.3. Altitude is still my friend, not long ago I tried jogging at 10K feet and it was easy enough. For my part, I have always enjoyed intervals and hard efforts in the 1 to 2 minute range, not many find that burn intensity fun. The only adaptation I use for age is insuring recovery. State championship medals and Strava placements tells me this type of training works.

This lecture is so important! I just wanted today to my doctor and discussed my asthma. And I figured that I am focusing too much just on strength training, and should up my asthma care and do more cardio. And also mild long range cardio like hiking that I really enjoy.

Thank You, Dr. Patrick, for all of the information that you've shared. God Bless you, young lady.

It doesn't always have to be flat out.  I add a walk in nature to my regime for my mental well being.

Movement helps give us more energy, along with a healthier balance in life.  I want to wear a parachute when I go over the cliff and have a softer, steadier possible touchdown and maybe bounce AMAP.  The plate is muscle, and what do you want to put on your plate to complement the muscle....up to us.            Good ol Cooper...brings me back to my-our Youth!