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

Update: 2024-04-08

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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