Dr. Casey Means

Yeah.

So you take sort of each type of exercise.

We've got walking, we've got resistance training, we've got high intensity interval training, we've got endurance training, and then we've got sort of more like zone two.

So

We've got these different flavors of how we get our heart rate up, how we get the blood flowing, what we signal to the cells.

And each one actually has like a slightly different impact on the mitochondria.

When we think about biogenesis, we're thinking mostly like endurance exercise and really more of that zone two.

And like that is really going to be a stimulus inside the cell to print more mitochondria.

When we think about improving mitochondrial fusion, high intensity interval training is really, really good for that.

When we think about resistance training, it's like that's like muscle hypertrophy.

We're going to be creating more muscle cells and we need more mitochondria for those.

So each one has kind of a different impact.

And I think this is where, honestly, I think the regular guidelines that we have even by our government, you know, actually make a lot of sense.

It's like work every major muscle group three times a week in a resistance type training and then work to get 75%

to 150 minutes of moderate to strenuous activity.

So 75 minutes of strenuous activity or 150 minutes per week of moderate activity.

So that actually makes a lot of sense.

80% of Americans are not meeting those very basic guidelines and 20% of Americans don't get any physical activity really at all.

Activity for the average American is 3,000 to 4,000 steps per day, which is less than two miles.

So we are not even close to even meeting the basic recommendations that are out there, but I think those are pretty reasonable resistance training two to three times a week, most major muscle groups and working to, you know, get the, get the heart rate up moderate level, uh, for 150 minutes a week or strenuous for 75 minutes a week.