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New research indicates the optimal combination of strength and cardiovascular training for optimal longevity: Wisdom Wednesdays · Hardiness with Dr Paul Taylor

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  Speaker 1: Hey, everyone, welcome to another edition of Wisdom Wednesdays. So
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  Speaker 1: you'll have heard me talk many times about exercise and
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  Speaker 1: its impact on longevity, and just to recap it, we
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  Speaker 1: know that the two biggest predictors of how long you're
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  Speaker 1: going to live are your cardiovascular fitness and your muscle strength,
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  Speaker 1: which is often measured by grip strength. And now there's
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  Speaker 1: some stuff coming out about muscular power being even more
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  Speaker 1: important than muscular strength. But today I want to talk
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  Speaker 1: about a new paper that gives us a really practical
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  Speaker 1: way to think about exercise for longevity. So most of
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  Speaker 1: us already know that cardiovascar exercise is good for us,
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  Speaker 1: whether it's walking, running, cycling, swimming, rowing, all of these
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  Speaker 1: things reduce our risk of chronic disease and premature death really,
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  Speaker 1: really significantly. But this research paper asked a slightly different
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  Speaker 1: question and said, what about resistance training? Does lifting weight
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  Speaker 1: to actually reduce mortality risk? And if it does, how
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  Speaker 1: much we need? Then? Is more always better? What we
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  Speaker 1: talk about as a dose response? And critically, how does
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  Speaker 1: combining both strength and cardio impact upon longevity? So this
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  Speaker 1: paper followed more than one hundred and forty seven thousand
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  Speaker 1: people across three large cohorts or groups of people for
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  Speaker 1: up to thirty years. And that's important because it wasn't
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  Speaker 1: a short term study. Clearly, they were looking at these
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  Speaker 1: long term effects on longevity, and you have to monitor
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  Speaker 1: people for that long so that a bunch of them
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  Speaker 1: die obviously and a bunch don't, and then you can
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  Speaker 1: actually get into the data. So they repeatedly measured people's
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  Speaker 1: resistance training anaerobic physical activity over time and then they
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  Speaker 1: looked at they all cause mortality and caused specific mortality. Now,
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  Speaker 1: the main fan of the paper was that moderate amounts
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  Speaker 1: of resistance training were associated with lower mortality risk, and
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  Speaker 1: the apparents wheat spot was between nineteen minutes an hour
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  Speaker 1: and a half and two hours per week of resistance
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  Speaker 1: training and compared with people not doing any resistance training,
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  Speaker 1: this amount was associated with a thirteen percent lower risk
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  Speaker 1: of all caused mortality and nineteen percent lower risk of
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  Speaker 1: cardiovascular mortality and a twenty seven percent lower risk of
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  Speaker 1: neurological disease mortality, whether it's Alzheimer's, other forms of dementia,
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  Speaker 1: or Parkinson's disease. And that's even after adjusting for the
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  Speaker 1: cardiovascular exercise so this is just due to the resistance training,
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  Speaker 1: and these are really significant numbers. But here's the thing.
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  Speaker 1: More wasn't necessarily better, and this has been shown before.
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  Speaker 1: At about a two hours a week of resistance training,
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  Speaker 1: that benefit seemed to plateau. In other words, doing more
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  Speaker 1: didn't actually move the needle anymore. Now, it wasn't worse
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  Speaker 1: for you, but it didn't move the needle anymore. Now,
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  Speaker 1: doing more of it may still be useful for strength,
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  Speaker 1: for muscle mask, glucose control, overall function, body composition, quality
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  Speaker 1: of life, but in this study it didn't lower mortality
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  Speaker 1: risk in a linear way after it got to those
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  Speaker 1: two hours. Now. The other major finding was that aerobic
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  Speaker 1: or cardiovascar exercise seemed to have a stronger mortality association,
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  Speaker 1: and again this is consistent with the research. The resistance
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  Speaker 1: training give it an extra bump, but the cardiovascar training
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  Speaker 1: appeared to carry the bigger effect. The lowest mortality risk
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  Speaker 1: was seen in people who did both mainly full the
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  Speaker 1: amounts of cardiovascar activity plus moderate resistance training. However, once
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  Speaker 1: people got the very high levels of cardiovascar stuff that's
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  Speaker 1: around forty five met hours per week, I'll tell you
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  Speaker 1: what that means in a bit and the extra mortality
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  Speaker 1: benefit of resistance training was less obvious, right, So what
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  Speaker 1: does that mean? That means if you're doing a shit
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  Speaker 1: low mode of cardio, the extra resistance training is less
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  Speaker 1: beneficial than someone who's doing a modern amount of cardio
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  Speaker 1: and throws in resistance training, or someone who just does
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  Speaker 1: resistance training in and of themselves. But the clear winner
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  Speaker 1: is a moderate amount of both. So let's get back
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  Speaker 1: to the met rs. What did the forty five met
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  Speaker 1: rs actually mean? And remember this was the kind of
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  Speaker 1: upper limit. It's a way of combining intensity and time.
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  Speaker 1: So a met is a measure of energy expenditure. Sitting
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  Speaker 1: on your bumb quietly is about one met so it's
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  Speaker 1: your resting energy expenditure when you're sitting. If an activity
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  Speaker 1: of five mets, it used five times the amount of
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  Speaker 1: energy of sitting on your bump. So the formula simpler simple.
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  Speaker 1: The met value multiplied by the ours equals to the
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  Speaker 1: met rs. So forty five met rs per week could
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  Speaker 1: look about this like something like this, Around eleven hours
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  Speaker 1: per week of brisk walking at roughly four mets, around
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  Speaker 1: seven and a half to nine hours a week of
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  Speaker 1: zone two. That's kind of five to six mets. And
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  Speaker 1: it could be six to seven hours a week of
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  Speaker 1: jogging and that's about seven mets. Or solid running is
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  Speaker 1: it about ten miutes and that's about four and a
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  Speaker 1: half hours a week, or a mixed week might look
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  Speaker 1: like this. I'm about to go golfing today. One round
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  Speaker 1: of golf on a moderately hilly golf course, pushing my
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  Speaker 1: own cart, which I do, and I get about sixteen steps.
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  Speaker 1: That's probably between fourteen sorry, eighteen and twenty four met ours.
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  Speaker 1: Add three sixty minute sessions of zone two that's relatively
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  Speaker 1: easily on a bike, which is about six mets. That
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  Speaker 1: gives you another eighteen so we're up to near around
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  Speaker 1: about the forty. If you did one Norwegian four by
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  Speaker 1: four and that's high intensity cardio four minutes and four
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  Speaker 1: sessions are four cycles of four minutes with three minutes
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  Speaker 1: in between, that will give you about six met hours
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  Speaker 1: across the whole session. That gives you. You know, you're
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  Speaker 1: in the forty five to forty eight so practical terms,
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  Speaker 1: forty five met rs. It's not casual activity. It's pretty high,
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  Speaker 1: but it is achievable. Now, what are something like the
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  Speaker 1: mixed stuff like CrossFit F forty five, hydrog style training
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  Speaker 1: or similar stuff. Now this is where it gets tricky
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  Speaker 1: because the paper analyzed aerobic activity in metals and resistance
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  Speaker 1: training in minutes a week. What it didn't do is
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  Speaker 1: convert everything into metaurs which is a same because that's
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  Speaker 1: where we can really get practical. But if you think
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  Speaker 1: typical CrossFit session or F forty five is a blend
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  Speaker 1: of resistance in cardiovascular some are more strengths focused, some
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  Speaker 1: are more metabolic focus. But if we just do we
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  Speaker 1: use a fifty to fifty split, just a simple one
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  Speaker 1: and somebody was doing. For example, if I'm at home
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  Speaker 1: all week a m I do five sixty minute CrossFit
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  Speaker 1: sessions a week, it's three hundred total minutes. Using the
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  Speaker 1: fifty to fifty split that gets it gives you one
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  Speaker 1: hundred and fifty minutes of resistance training a week and
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  Speaker 1: one hundred and fifty minutes of cardiovascular metabolic conditioning a week.
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  Speaker 1: In front the point of view that paper, the one
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  Speaker 1: hundred and fifty minutes resistant training have already exceeded the
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  Speaker 1: sweet spot. No negative, but I'm not getting much more benefit.
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  Speaker 1: But the cardio side, if the average intensity is around
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  Speaker 1: let's say eight mets and the cardios two and a
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  Speaker 1: half hours a week. Multiply eight mets likely about twenty
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  Speaker 1: metals a week, so five sixty minute CrossFit session would
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  Speaker 1: be about two and a half hours of resistance training
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  Speaker 1: and twenty met rs of cardiovascular training. Now, if they're
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  Speaker 1: very heavy and that that stuff, what often is the
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  Speaker 1: cardio you might get to closer to ten minutes. It
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  Speaker 1: might give you twenty five met rs. Hopefully you're keeping
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  Speaker 1: up here, but you can see then adding in some
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  Speaker 1: walking into that and then you actually kneel it or
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  Speaker 1: a couple of light rods or zone two sessions. So
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  Speaker 1: hopefully that gives you a bit of an idea. It
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  Speaker 1: is about if you're doing that mixed stuff, then you've
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  Speaker 1: got to try and work it out yourself. But if
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  Speaker 1: you're doing pure cardio, you know you want to be
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  Speaker 1: up to that didn't set it was optimal, but up
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  Speaker 1: to about forty five met hours a week, and you
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  Speaker 1: want to be doing two hours of resistance training that
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  Speaker 1: will give you the optimal benefit. Right, you're not going
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  Speaker 1: to get any more benefit adding in higher amounts of
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  Speaker 1: those numbers. But that doesn't mean that you have to
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  Speaker 1: get there in order to give yourself big benefits, because
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  Speaker 1: we know that the vast majority of the benefits go
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  Speaker 1: from doing nothing to doing a little bit. But for
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  Speaker 1: those who are a bit more physical activity focused, hopefully
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  Speaker 1: this gives you an idea about where the real sweet
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  Speaker 1: spot is. So that's it for this week, folks, cat
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  Speaker 1: you next time ahead.