Brady Holmer

So it's not, we'll maybe, you know, we'll talk about this later too, but it doesn't, you don't need to be doing constantly HIIT.

It's just...

These crazy benefits with this purposeful zone two even intensity movement is pretty incredible.

Yep.

And with moderate too.

So up to about 50 minutes per day, you kind of saw this linear dose response, this risk reduction up to about 50 minutes per day of moderate activity.

And then after that, you didn't see more risk reduction basically from getting more moderate activity.

And then moving on to light activity, as we sort of already just mentioned,

not much of or zero dose response relationship.

So you do some light activity, you get about a 10 to 15% risk reduction, but doing more of that up to say even two to three hours a day of that extra light activity didn't really seem to reduce risk much more.

Five to six hours a week.

And I mean, a lot of the, if you read any of the randomized control trials to just comparing, um,

moderate intensity training to high intensity interval training.

If you look at the effects on endothelial function, like you mentioned in artery stiffness, it doesn't even come close, even when they're volume matched.

So you say you do the same amount of volume of moderate intensity and high intensity interval training, it's high intensity interval training always wins in terms of improving vascular function.

And it's just, it all comes down to really that sheer stress that you mentioned.

It's so...

Higher intensity, more shear stress, it's good.

Shear stress is almost like a bad name for it because like you said, it kind of sounds bad.

You don't want shear stress, but like you do, the more shear stress you get, the better.