The Literal Best Exercises to Live Longer (review of 9 major studies)

In November of 22 I weighed 347lbs, I'm now at 210lbs 6'2 60yo. Just got certified as a CPT and am currently taking classes to become certified as a T3 HIIT instructor and in Strength and Conditioning

Why is rowing so seldom mentioned as exercise? It uses 86% of your muscles and is easy on joints. It lends itself very well to HIIT.

based on the last part of video: - walk 10,000 steps per day (replace with any sort of cardio you prefer) - higher intensity longer intervals for 3 to 5 minutes a couple times a few times per week - resistance training twice per week for 30 minutes minimum - yoga one to two times per week

20 minutes of cardio a day. Resistance training 2x a week (2×30 minutes). Sit less than 3 hours a day and end it with bed time yoga.

Thank you Thomas❤

While resistance training primarily focuses on building muscle strength and size, it can also have some positive effects on cardiovascular fitness, including improving VO2 max (the maximum amount of oxygen your body can utilize during intense exercise). Here's how resistance training can potentially contribute to increasing VO2 max:Metabolic Adaptations: Resistance training can increase muscle mass and metabolic efficiency, leading to improvements in overall metabolism. As muscles become more efficient at utilizing energy, they may also become more efficient at utilizing oxygen, which can contribute to improvements in VO2 max.Elevated Heart Rate: Intense resistance training can elevate your heart rate similar to cardiovascular exercise, especially during high-intensity or circuit-style resistance workouts. This increased heart rate over time can contribute to improvements in cardiovascular fitness, including VO2 max.Interval Training: Some forms of resistance training, such as circuit training or high-intensity interval training (HIIT) with weights, can incorporate cardiovascular elements. These workouts involve alternating between periods of intense resistance exercises and short rest periods, which can help improve cardiovascular fitness and potentially increase VO2 max.CrossFit and Functional Training: CrossFit and other forms of functional training often combine resistance exercises with cardiovascular movements, such as sprints, jumps, and plyometrics. These types of workouts can effectively improve both muscle strength and cardiovascular fitness, potentially leading to improvements in VO2 max.While resistance training can contribute to improvements in VO2 max, it's essential to note that traditional cardiovascular exercise, such as running, cycling, or swimming, typically produces more significant increases in VO2 max compared to resistance training alone. Therefore, incorporating a combination of resistance training and cardiovascular exercise into your workout routine is likely to yield the most comprehensive improvements in overall fitness, including VO2 max. 🏋🏻‍♀️ 🏃‍♂️👌 🙏

This is the best video so far, amazing content and summary, thank you !! Running is not easy, but combined with cycling, is mangeable

That is so dense advice on longevity exercise in one video. Very good. Thank you. I would just add, do that and don't get injured. Because when you do your HI intervals on a bicycle on the street and a car hits you, you're gonna be supersedentary, at least for a while. There are ways to cycle a lot, removed from the traffic, in most cities. Good to find tjose for people who cycle. Same for runners, be aware of your surfaces to not rip a tendon. Weight lifting too. Know how to do the exercises quite correctly, so you don't get rekt. Sometimes of course, you are cautious enough and still have an accident, but good to manage risk.

Thank you Thomas for this wonderful analysis. I love your "where the rubber hits the road" approach!

You are a very good Youtuber.