Understanding the Benefits of Different Exercise Types
No matter what type of exercise you choose, each form impacts your brain and body in unique ways. Here's how different exercises can benefit your health:
High-Intensity Interval Training (HIIT):
Improves VO2Max: This is a key marker for longevity. HIIT involves short bursts of intense exercise followed by rest, significantly enhancing your body's oxygen use. It also boosts circulation of hormones and neuromodulators, crucial for brain health.
Example Intervals:
6-Second Sprints: Popularized by Dr. Andrew Huberman in his brain health series, this involves sprinting for 6 seconds followed by 1 minute of rest or recovery pace. This cycle is repeated 6 times, which can dramatically improve cardiovascular efficiency.
4x4 Method: This method involves 4 minutes of high-intensity exercise at about 85-95% of your maximum heart rate, followed by 3 minutes of low-intensity recovery. This is repeated 4 times. It's known for its effectiveness in boosting aerobic capacity.
Tabata Protocol: 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times. Originally designed for Olympic speed skaters, it's now widely used for general fitness.
1:2 Ratio Workouts: Like what you've been doing, 1 minute of moderate to fast-paced activity followed by 2 minutes of recovery or slow pace, suitable for those starting or looking to improve cardio.
Steady State Training:
Boosts Daily Energy: This includes activities where you maintain a consistent, moderate intensity for a prolonged period, helping build endurance and providing more energy throughout the day. This improves your mitochondrial density!
Example Sessions:
Jogging: A 30-minute run at a pace where you can still hold a conversation, typically in Zone 2 or 3 heart rate zones.
Cycling: 45 minutes of cycling at a steady pace on flat ground or with small hills, where you're breathing harder but not out of breath.
Swimming: Swimming laps at a pace that elevates your heart rate but allows you to keep a steady rhythm for 20-30 minutes.
Walking: Brisk walking for an hour, ensuring it's at a pace that increases your heart rate but is sustainable for the duration.
Strength and Flexibility Training:
Enhances Bone and Muscle Health: Regular strength training and flexibility exercises keep your bones strong and muscles pliable, reducing injury risks from simple falls or missteps, potentially saving you from serious health issues like infections from broken bones.
Strength Training Benefits:
Reduces Disease Risk: Incorporating strength training at least two days a week can:
Lower the risk of type 2 diabetes by 32%.
Decrease cancer mortality risk by 31%.
Reduce the risk of falls in adults by 24%.
Cut the risk of heart disease by 17%.
Decrease all-cause mortality by 21%.
Improves Insulin Sensitivity: More muscle mass means better insulin sensitivity, which can be particularly beneficial for those managing diabetes, sometimes reducing the need for insulin.
How to Get Started:
Exercise doesn't have to be complicated. You can achieve both strength and cardio benefits through activities like dancing or hiking, which get your heart rate up.
Start where you are. If walking down a hallway leaves you breathless, use that as your starting point. Begin with 5 minutes a day, aiming to increase to 10 minutes or more as your body adapts, but always listen to your body to avoid overdoing it.
Remember, the key is consistency and finding an activity you enjoy. Exercise isn't just about physical improvements like better VO2Max, increased muscle mass, or reduced disease risk. As Dr. Andrew Huberman highlights, regular physical activity can significantly enhance mental health by reducing stress, improving decision-making, boosting mood through endorphin release, and even enhancing cognitive functions like memory and concentration. Whether it's through high-intensity workouts, steady-state training, or lifting weights, each type of exercise contributes to a healthier, more vibrant life, benefiting both your body and mind.
