# How to Train According to the Experts Sources: - [How to Train According to the Experts](x-devonthink-item://59BA5816-147A-4A1D-851D-5ABA4E74F2C9) ## Summary [[Rhonda Patrick]]'s take on exercise after interviewing many exercise experts. ## Notes ==Having a high VO2 max is one of the single best predictors of lifespan, with some studies showing as much as an 80% reduction in mortality risk for "elite" performers on a VO2 max test compared to the lowest performers.== ### Resistance Training Resistance exercise — and to some extent, adequate protein intake — is the only thing that stimulates the growth of muscles and the formation of new bone tissue. Non-weight-bearing exercises like swimming, walking, and cycling, while beneficial for cardiovascular health, do not adequately stimulate bones. Four principles drive long-term results: - **Consistency:** Adherence to a resistance training regimen over the long term is crucial. The most effective program is one you can stick to. - **Progressive overload:** Muscles grow when they're continually challenged. Gradually increase the load, volume, and intensity of exercise over time to ensure ongoing improvement and avoid plateaus. - **Recovery:** Adequate rest, nutrition, and sleep are vital for recovering from workouts and making consistent progress, regardless of your specific training goal. - **Mindset and execution:** Overcoming barriers to consistency, focusing on execution rather than perfection, and managing psychological stress in and around training are critical for long-term success. #### Strength tenets - **Load & intensity:** Train with heavy loads (≥85% of 1-rep max) and lower repetition ranges (1–5 reps per set). - **Volume:** Training for strength requires lower overall volume than hypertrophy training. Research shows muscle strength is 46% greater with 2–3 sets per exercise compared to a single set per session. The greatest strength gains occur with a total weekly volume of 5–10 or more sets per exercise per week. - **Frequency:** Each muscle group should be trained at least 1–2 times per week. Strength gains continue to rise as training frequency increases from 1 up to 4 times per week, though this appears to be driven mostly by greater total volume. - **Rest intervals:** Longer rest intervals of 2–5 minutes between sets allow full recovery and maintain maximal strength output, producing the greatest strength gains. - **Exercise tempo:** A fast (<1 second concentric : <1 second eccentric) or moderate (1–2 seconds concentric : 1–2 seconds eccentric) tempo is recommended. - **Exercise selection:** Choose compound, multi-joint exercises that engage large muscle groups — they maximize muscle recruitment and overall strength development. - **Exercise order:** Perform multi-joint/large muscle group exercises before single-joint/small muscle group exercises. For muscle strength, stopping about 3–4 reps before failure produces the same gains as training to failure, without the added risk. #### Strength routines For more gains in less time: - **"Micro-dose" workouts:** One study found that nine 15-minute workouts per week for 8 weeks improved muscle strength and performance as much as three 45-minute weekly workouts. - **Train heavy:** Heavy loads let you perform fewer reps in less time. - **Prioritize multi-joint and bilateral exercises:** More muscle mass per exercise and training both sides of the body simultaneously shortens the session. - **Rest less:** Cut rest intervals to 1–2 minutes. - **Avoid an extensive warm-up:** A few reps with light loads is enough. - **Skip stretching:** There's no evidence it improves performance or reduces injury during strength training — it may even reduce strength and power output. ### Aerobic Training Everyone should complete 150–300 minutes (or more) per week of moderate-intensity aerobic exercise, 75–150 minutes of vigorous-intensity exercise, or a combination of the two. - **Progressive overload:** Gradually increase the intensity, duration, or frequency of training. - **Variety:** Incorporate different aerobic workouts — high-intensity interval training (HIIT), steady-state training, and exercise snacks (described later). - **Individualization:** Consider your age, training history, health conditions, and what you enjoy doing. - **Balancing intensity and volume:** Always follow a high-intensity workout with a lower-intensity or recovery day. Some experts recommend splitting weekly aerobic training into 80% low- and moderate-intensity and 20% high-intensity — the so-called "80/20 rule." - **Training specificity:** Train in a manner specific to your goals. Want to run a faster 5k? Try interval training. Want to increase fat-burning capacity or improve metabolic health? Low-intensity training is the way to go. - **Consider psychology:** Your program should emphasize enjoyment and sustainability above all else to promote long-term adherence. ![[Screenshot 2025-02-25 at 11.28.23 AM.png]] ### HIIT HIIT delivers a long list of benefits: - Greater VO2 max improvements in less than half the time of traditional steady-state workouts. - A 370% increase in glucose transporters in skeletal muscle in individuals with diabetes, improving blood sugar regulation. - A stronger heart, via increased cardiac output and stroke volume and larger, more powerful cardiomyocytes. Superior mitochondrial adaptations compared to low- and moderate-intensity training. - A significant ramp-up in autophagy markers, helping the body clear out damaged cells and maintain cellular health for better aging. - Specific recruitment of the fast-twitch muscle fibers we tend to lose with age, helping preserve muscle power. - A reduction in fat mass, partly due to the "afterburn" effect — continued calorie burn long after the workout. - Elevated lactate and BDNF, which enhance cognitive function and promote the growth of new neurons. - Eliminating "non-responders" — the ~40% of people who experience no improvement from standard endurance training. Nearly everyone makes fitness gains when intensity is cranked up with HIIT. #### The exercise protocol that reverses cardiac aging - **Training volume:** A minimum of 5–6 hours of training each week. - **Interval training:** Norwegian 4x4 — 4 minutes of intense activity at 85–95% of peak heart rate, interspersed with 3 minutes of light activity at 60–75% of peak heart rate, repeated 4 times. Complete this or an equivalent HIIT protocol once per week. - **Light aerobic activity on recovery days:** Follow every interval session the next day with 20–30 minutes of low-intensity aerobic exercise. - **Endurance base building:** One endurance session per week of 1 hour or longer — dancing, a long walk or bike ride, or a fitness class. Use the talk test: you should be able to hold a conversation but not sing. - **Resistance training:** 2 or more resistance training sessions each week. ## Protein - **Spread protein intake across multiple meals:** The body responds best to regular protein intake, so distribute it across breakfast, lunch, and dinner. Each meal should contain at least 20–30 grams of high-quality protein. - **Protein distribution matters more for older adults:** Anabolic sensitivity declines with age. Per protein expert Dr. Luc van Loon, older adults may benefit from 20–40 grams of protein per meal to maximize muscle protein synthesis. Consuming the majority of daily protein at dinner, as many Americans do, may not be optimal for older adults. - **Prioritize protein at breakfast:** If only one meal is going to be higher in protein, make it breakfast (or your first meal). A higher-protein breakfast reduces appetite, increases fullness, and limits food cravings and reward-driven eating throughout the day. The optimal dose appears to be 30 grams.