Brady Holmer

So maybe somebody picks the 4x4.

This week, you're going to do four by four.

Next week, you're doing 10 by one.

The next week, you do a Tabata.

So then you have three different lengths.

You know, you're doing the four minutes, which seem particularly good for improving like VO2 max, the like two to four minute range for intervals.

You're doing the 10 by one again, which is, you know, one minute long.

And then you're doing the 20 seconds, which is your super kind of your sprint interval training as maybe Dr. Kabbalah might refer to it.

So mixing those things up, I think can not only be enjoyable, but then you're hitting really all these bodies, all the bodies like energetic systems, which can be fun as well.

Yeah, I think some of this might be kind of, maybe not surprising to a lot of people, but I think it, based on, you know, everything he said, it seems like the dose appears to be maybe a little bit more, a little bit higher than a lot of people think it might be.

And one of the things I think too, to add of, you know, when you were talking about the changes that occur kind of across the lifespan, one of the, I think, craziest statistics that Dr. Levine cited was that after the age of 70, it became nearly impossible to reverse the structure of the heart.

indicating that, you know, you basically need to do everything that you can before that age to improve the structure of your heart, because after that it takes an unsustainable maybe level of exercise to kind of reverse some of those structural changes, which I found very informative in related to, you know, how to train with age.

So

In the study that he was citing during your interview, yeah, he mentioned, you know, they did a study, an observational study where people self-reported their levels of physical activity kind of throughout their life.

And they bucketed them into different days of activity.

So this wasn't necessarily studying the dose in hours or minutes per week, but they looked at people exercising one to two days per week, two to three days per week, three to four days per week.

four to five, and then five to six or more days per week.

And this was kind of a lifetime of physical activity.

So how long have you exercised?

How many days do you exercise per week for how long?