About this video

• Video Title: Scientists Discovered the Best Type of Exercise for Longevity (this is it)
• Channel: FoundMyFitness Clips
• Speakers: Dr. Rhonda Patrick
• Duration: 00:07:13

Overview

This video discusses a recent study that analyzed BioBank data to understand the correlation between exercise intensity (low, moderate, vigorous) and mortality outcomes. Dr. Rhonda Patrick explains that while moderate-intensity exercise has benefits, vigorous-intensity exercise provides a significantly greater "bang for your buck" in terms of reducing all-cause mortality, cardiovascular disease mortality, and type 2 diabetes risk. The video also touches on the benefits of moderate-intensity exercise for building aerobic base and improving cardiorespiratory fitness, but ultimately concludes that vigorous exercise is superior for longevity and various health markers.

Key takeaways

• A recent study using BioBank data analyzed heart rate from wearable devices to correlate exercise intensity with mortality outcomes.
• Vigorous-intensity exercise is significantly more effective for reducing all-cause mortality; 1 minute of vigorous activity provides the same benefit as 4 minutes of moderate or 53 minutes of low-intensity activity.
• For cardiovascular disease mortality, 1 minute of vigorous activity is equivalent to 8 minutes of moderate or 73 minutes of low-intensity activity.
• For type 2 diabetes risk reduction, 1 minute of vigorous activity is equivalent to 9 minutes of moderate or 94 minutes of low-intensity activity.
• While moderate-intensity exercise (like Zone 2) is beneficial for building aerobic base and cardiorespiratory fitness, and can be useful for recovery and consistency, vigorous-intensity exercise is identified as the superior type for longevity and overall health outcomes.

The primary benefits of moderate-intensity exercise, like Zone 2 training, include building an aerobic base and improving cardiorespiratory fitness. It's still recommended because it can be beneficial for consistency, as some people may find it easier to stick to a routine with moderate exercise. Additionally, it can be helpful for recovery and is preferred by some individuals who may experience burnout from too much vigorous activity.