These 3 Workouts Are Guaranteed to Increase Your VO2 Max
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The BDNF Protocol Guide
An essential checklist for cognitive longevity — filled with specific exercise, heat stress, and omega-3 protocols for boosting BDNF. Enter your email, and we'll deliver it straight to your inbox.
In this video, Rhonda Patrick and Brady Holmer discuss 3 workout protocols for increasing cardiorespiratory fitness:
• The Norwegian 4x4 • The 1-minute on/1-minute off protocol • Tabatas
They also discuss how variation in interval training boosts fitness adaptations.
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Exercise News
- Consistency in daily activity rhythms can enhance cardiorespiratory fitness and walking efficiency up to 20% in older adults.
- Resistance exercise in older adults boosts levels of cardiotrophin-like cytokine factor 1—a myokine released during exercise—by nearly 70%, improving muscle strength, bone density, and metabolic functions.
- Replacing just 30 minutes of daily sedentary time with physical activity reduces risk of further cardiac events or death by 61% in heart attack survivors.
- Hot or cold water immersion after intense exercise does not speed recovery in women, despite immediate physiological effects.
- High-intensity interval training boosts brain metabolism in both younger and older adults, potentially protecting cognitive function in brain areas vulnerable to early Alzheimer's-related changes.
