episode-header-image

Jun 2024

1h 58m

How & Why to Strengthen Your Heart & Car...

About this episode

Up next

Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)

In this episode, I explain how to increase your control over your nervous system — not just to manage stress, but to recalibrate your autonomic nervous system for long-term physiological resilience and adaptability. This episode goes beyond basic stress management techniques to e ... Show More

Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release

In this episode, my guest is Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. We discuss how fascia—the connective tissue in and around muscles, bones and orga ... Show More

Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery

My guest is Dr. Michael Ormsbee, Ph.D., a professor of nutrition and integrative physiology and the director of the Institute of Sports Sciences and Medicine at Florida State University. We explore how pre-sleep nutrition affects fat metabolism, muscle growth, performance, and re ... Show More

Recommended Episodes

#090 How Exercise Prevents & Reverses Heart Aging | Benjamin Levine, M.D.

#082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D.

<p dir="ltr">Dr. Martin Gibala is a muscle physiologist, professor, and kinesiology department chair at McMaster University in Hamilton, Ontario, Canada. He is best known for pioneering research on the health benefits of high-intensity interval training (HIIT) and his profound un ... Show More

GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat

This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capa ... Show More

GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities ... Show More

#422: Using heart rate to boost your performance

The topic of heart rate related to enhance physical performance is nothing new but the concepts and how we should be using it is still a mystery for some. In this show we debunk it. -What are heart rate training zones -Which zone should you be training in -Using heart rate for ... Show More

Ep. #1138: Q&A: Optimal Cardio for Heart Health, Intermittent Fasting Update, How to Find Your Passion, & More

<p>In this episode, I answer your questions about optimizing strength and hypertrophy phases, whether the latest research changes my view on intermittent fasting, and how much cardio is ideal for heart health. </p> <p>Plus, I offer advice for new personal trainers, discuss my tho ... Show More

2157: Using Cardio as a Weight Loss Tool

In this episode Sal, Adam & Justin cover seven things to consider when using cardio to lose weight. How to use cardio the RIGHT way for fat and weight loss. (2:20) Why cardio is a terrible method to lose body fat as your primary method of training. (4:23) Seven Effective Ways of ... Show More

2090: Cardio And Lifting: What Exercise Should Be Performed First

Josh Anderson of DIY Active talks about whether to lift or do cardio first Episode 2090: Cardio And Lifting: What Exercise Should Be Performed First DIY Active's mission is to help people stay fit and active no matter where they are and no matter what life demands of them. They b ... Show More

#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

In this episode, I discuss the critical importance of building a strong heart and how to do it. I explain why the human body needs to breathe, the importance of cardiorespiratory fitness for sleep and exercise recovery, and its long-term implications for physical health, disease risk, and mortality. I explain how the heart functions, what determines heart rate, why the heart never gets sore, and the unique advantages of cardiac muscle over other muscle types.

I explain how to use the ‘Three I’s’ (investigate, interpret, intervene) to assess and improve your cardiovascular fitness. I explain what VO2 max is (and other related metrics, e.g., heart rate variability), describe ranges based on age and elite performance, and discuss exercise regimens to improve VO2 max.

Listeners of this episode will understand why cardiovascular health is vital for performance and overall health and learn a series of actionable tools to improve their cardiovascular fitness.

Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/perform

Vitality Blueprint: https://vitalityblueprint.com/perform

Rhone: https://rhone.com/perform

Momentous: https://www.livemomentous.com/perform

LMNT: https://drinklmnt.com/perform

Timestamps

00:00:00 Heart

00:02:48 Sponsors: Vitality Blueprint & Rhone

00:06:20 Muscle Types

00:08:47 VO2 max, Health & Mortality

00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality

00:24:16 Sponsor: AG1

00:25:47 Disease, Health & Mortality

00:28:55 Cardiac Muscle & Heart

00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages

00:42:46 Pacemakers & Heart Rate, Vagus Nerve

00:49:28 Why Doesn’t the Heart Get Sore?

00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output

00:58:14 Heart Rate Variability

01:01:34 Sponsors: Momentous & LMNT

01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate

01:12:30 Respiratory Rate & Stress

01:14:01 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max

01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges

01:22:09 Tool: Interpretation: VO2 Max & Ranges

01:29:38 Athletes & Highest VO2 Max Scores

01:34:46 Elite Athletes & Context for VO2 Max Scores

01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle

01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency

01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures