Dr. Rhonda Patrick

Yeah. Yeah. You just have to have measure your distance. So measure your distance that you ran and the time. And then there's an equation you can plug it into. It's called the Cooper test. And that'll give you pretty much that's what your Apple Watch is doing. Yeah. Or your whatever device that's measuring VO2 max is doing something similar.

But again, if you're just using like I use my Apple Watch and I look at it, I'm like, oh, but it's like I'm running all these hills. It's not really like true. Right. You need a flat. So it could be a flat treadmill or like a track.

But again, if you're just using like I use my Apple Watch and I look at it, I'm like, oh, but it's like I'm running all these hills. It's not really like true. Right. You need a flat. So it could be a flat treadmill or like a track.

That's all you need. You need to know the distance and your time. And then I'll tell you. And then there's an equation.

That's all you need. You need to know the distance and your time. And then I'll tell you. And then there's an equation.

Yeah. There's like an equation. I don't remember.

Yeah. There's like an equation. I don't remember.

No. So it's not. No, it's not. No. Then you can like compare what your VO2 max is based on your height and your gender and your weight and all that. Okay. Age and all that stuff, yeah. Right. You'll know where you rank. The category, yeah. You'll know where you rank, right? Oh, like I'm supposed to be here, but I'm... Top 10%. Right. Yeah, exactly.

No. So it's not. No, it's not. No. Then you can like compare what your VO2 max is based on your height and your gender and your weight and all that. Okay. Age and all that stuff, yeah. Right. You'll know where you rank. The category, yeah. You'll know where you rank, right? Oh, like I'm supposed to be here, but I'm... Top 10%. Right. Yeah, exactly.

And one of the best ways to improve VO2 max is high intensity interval training. So there's been those studies done where even people that are doing... So what do we hear about physical activity requirements? We hear two and a half hours of moderate intensity exercise a week, right? That would be... you know, the kind of exercise where you can, the talk test.

And one of the best ways to improve VO2 max is high intensity interval training. So there's been those studies done where even people that are doing... So what do we hear about physical activity requirements? We hear two and a half hours of moderate intensity exercise a week, right? That would be... you know, the kind of exercise where you can, the talk test.

So you can talk, you can have a, sort of have a conversation, but you're breathy. Yes. Right?

So you can talk, you can have a, sort of have a conversation, but you're breathy. Yes. Right?

Well, so this is where... Where you can't talk. Right. Well, so that... How many minutes a week? It all depends, right? So people that are doing two and a half hours of this moderate intensity, about 40% of those people still can't improve their VO2 max until they add in high intensity. Now, the question is, well, how much? How much do you want to improve? Right?

Well, so this is where... Where you can't talk. Right. Well, so that... How many minutes a week? It all depends, right? So people that are doing two and a half hours of this moderate intensity, about 40% of those people still can't improve their VO2 max until they add in high intensity. Now, the question is, well, how much? How much do you want to improve? Right?

I mean, obviously, you don't want to, like...

I mean, obviously, you don't want to, like...

burn out like like all your exercises hit like it's a bit much right but um you know if you're doing some of the best ways to do it would be like a longer interval so like a one minute interval of like going harder or there's the norwegian four by four this is one of the best ways to improve your vo2 max and that is where you go four minutes at an intensity that's pretty high that you can maintain and sustain for that entire four minutes usually it's about 85 max heart rate

burn out like like all your exercises hit like it's a bit much right but um you know if you're doing some of the best ways to do it would be like a longer interval so like a one minute interval of like going harder or there's the norwegian four by four this is one of the best ways to improve your vo2 max and that is where you go four minutes at an intensity that's pretty high that you can maintain and sustain for that entire four minutes usually it's about 85 max heart rate

So you're going pretty hard for the entire four minutes, as hard as you can maintain for the entire four minutes. And then you rest for three minutes. Rest as in low intensity, very low. You want your heart rate to come down. And then you do it, repeat four, so you do it four times. And that is one of the best ways to improve your cardiorespiratory fitness.