How often should you be doing Zone 5 training? | Iñigo San-Millán, Ph.D. & Peter Attia, M.D.

Summary

In this insightful transcript, the speaker discusses the four pillars of exercise: stability, strength, low-end aerobic (mitochondrial efficiency), and high-end aerobic (peak aerobic capacity/anaerobic performance). They delve into the importance of maintaining a high VO2 max for longevity, emphasizing the correlation between mitochondrial function and health. The conversation also touches on the sustainability of training regimens, the benefits of high-intensity interval training, and the impact of lactate and cortisol on metabolism, providing a comprehensive view on optimizing exercise for health and performance.

Takeaways

• 🏋️‍♂️ The four pillars of exercise discussed are stability, strength, low-end aerobic (mitochondrial efficiency), and high-end aerobic (peak aerobic capacity/anaerobic performance).
• 😖 The speaker finds peak aerobic training the least enjoyable and feels it's less relevant for personal health compared to when they were competing.
• 📈 VO2 max is strongly correlated with longevity, and maintaining a certain level can significantly reduce health risks.
• 🔑 The speaker suggests that for their age group, a VO2 max of 50 to 53 mL/kg/min is considered elite and is a good target for health.
• 💊 Exercise is likened to a 'medication' for improving mitochondrial function and metabolic health, which are crucial for longevity.
• 🔄 The importance of sustainable exercise routines is emphasized, as very high-intensity training and extreme diets are not sustainable in the long term.
• 🚴‍♂️ The speaker discusses the benefits of high-intensity interval training (HIIT) for stimulating glycolytic capacity, which declines with age.
• 🤔 The question of whether to add a high-intensity session or an additional zone two workout to a weekly routine is raised.
• 🚦 A 'four by four protocol' for high-intensity training is mentioned, suggesting four minutes of high-intensity exercise followed by four minutes of recovery, repeated multiple times.
• 🚴‍♀️ The speaker's personal approach to training includes ending zone two sessions with a high-intensity interval to stimulate both the oxidative and glycolytic systems.
• 🚫 The script warns against starting a workout with high-intensity intervals due to the potential hormonal and metabolic effects, such as lactate inhibiting lipolysis.

Q & A

What are the four pillars of exercise mentioned in the transcript?

The four pillars of exercise mentioned are stability, strength, low-end aerobic (mitochondrial efficiency), and high-end aerobic (peak aerobic capacity/anaerobic performance).

Why does the speaker find peak aerobic training less enjoyable?

The speaker finds peak aerobic training less enjoyable because it is the most challenging and painful if done correctly, and it is also less relevant to them since they no longer compete in any sports.

What is the correlation between VO2 max and longevity according to the data mentioned in the script?

The data suggests that there is a strong correlation between VO2 max and longevity, with VO2 max being one of the variables most strongly linked to a longer life.

What is the VO2 max requirement for the speaker to be considered in the top 2.5 to 2.7 percent of the population?

The speaker's VO2 max requirement to be considered in the top 2.5 to 2.7 percent of the population is about 50 to 53 milliliters per minute per kilogram.

Why is mitochondrial function important for health and longevity?

Mitochondrial function is crucial for health and longevity because it is linked to metabolic health, and there is an aging process where we lose mitochondrial function, which can be improved through exercise.

What is the 'four by four protocol' mentioned for high-intensity training?

The 'four by four protocol' is a training method where the individual performs high-intensity exercise for four minutes, followed by four minutes of recovery, repeated four to six times.

How does the speaker incorporate high-intensity training into their routine?

The speaker incorporates high-intensity training by doing a very high-intensity interval at the end of their regular zone two workouts, aiming for about five minutes of intense effort.

What is the importance of glycolytic capacity and why is it important to stimulate it as we age?

Glycolytic capacity is important because it helps maintain energy production during high-intensity activities. As we age, we lose glycolytic capacity, so it's essential to stimulate it to maintain overall fitness and health.

Why is it recommended not to start a workout with high-intensity intervals?

Starting with high-intensity intervals can lead to hormonal responses and high lactate levels in the blood, which can inhibit lipolysis and the transport of fatty acids, thus affecting the workout's effectiveness.

How does lactate affect the body during and after high-intensity exercise?

Lactate can inhibit lipolysis and decrease the activity of cpt-1 and cpt-2, which are involved in the transport of fatty acids. High lactate levels can also lead to a state of anemia and increase cortisol levels.

What does the speaker mean by 'dedicated energy system' in the context of zone two training?

A 'dedicated energy system' refers to spending a specific amount of time in a targeted heart rate or power output zone, in this case, zone two, without oscillating between different zones, which ensures the training is effective for that specific energy system.