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Ультрасаунд про

Петрик Михаил Вадимович

vo2max

%Vo2max

выносливость

силовые тренировки

повышение мпк

мпк

максимальное потребление кислорода

бег

марафон

митохондрии

мышечные волокна

капилляры

ударный объем сердца

минутный объем крови

максимальная чсс

уменьшение максимальной чсс

жить дольше

продлить жизнь

максимальный пульс

количество тренировок в неделю

тренировки для продления жизни

борьба с тревогой

депрессия

00:00:00

hello friends, in the previous video I

00:00:02

talked about the effect of maximum

00:00:05

oxygen consumption on

00:00:06

life expectancy,

00:00:07

today we will talk about how to

00:00:10

increase it, although our MPC is

00:00:17

genetically predetermined, not everyone develops and

00:00:19

reaches their maximum, so people who

00:00:22

train to increase their

00:00:24

MPC find themselves in a more advantageous position,

00:00:26

regardless of genetic giftedness, the

00:00:30

good news is that if you start

00:00:32

training, you can increase your

00:00:34

maximum oxygen consumption by

00:00:37

15-20 percent of the original, or in other

00:00:40

words, become biologically younger by

00:00:43

15-20 years or reduce the risk of death by 135 one hundred and

00:00:47

eighty percent strength and

00:00:50

aerobic training programs

00:00:52

cause a rapid and noticeable increase in

00:00:55

muscle strength mass

00:00:56

aerobic and anaerobic performance

00:00:58

over the course of several weeks, even a 6-

00:01:01

week program consisting of two to

00:01:03

three workouts per week can increase

00:01:06

strength performance by 50 percent in

00:01:08

untrained people; strength training

00:01:10

causes the growth of new muscle fibers and

00:01:13

increases the number of mitochondria in them,

00:01:15

which leads to increased

00:01:18

oxygen extraction from capillaries and

00:01:20

ultimately to an increase in maximum

00:01:22

oxygen consumption, the contribution of increased

00:01:25

muscle function to the overall increase in VO2 max

00:01:28

is 30 percent; if

00:01:31

endurance training is applied to strength loads,

00:01:33

this leads to the development of a capillary network

00:01:35

around muscle fibers and to even more

00:01:37

intense oxygen uptake;

00:01:40

muscle metabolism is also rebuilt the

00:01:42

ability of the muscles to

00:01:44

use fats for energy production improves, and

00:01:46

this preserves muscle glycogen and

00:01:49

leads to improved endurance. We

00:01:51

can use one hundred percent of the mpc

00:01:53

only for a very short time.

00:01:56

If we are talking about long-term work, then the

00:01:59

higher the percentage of mpc we can withstand, the

00:02:02

more endurance we have, namely

00:02:04

muscle training. increase the ability to use the

00:02:07

highest possible percentage of VO2 max

00:02:10

while muscle training provides

00:02:12

us with the opportunity to

00:02:13

perform

00:02:14

high intensity workloads in style while training the

00:02:17

cardiovascular and respiratory

00:02:18

system determines the primary limitations

00:02:21

in VO2 max in the

00:02:22

previous video I already talked about the fact

00:02:24

that our heart is a pump and its

00:02:27

performance is determined by two

00:02:29

parameters: heart rate

00:02:31

and stroke volume,

00:02:34

stroke volume is the amount of blood

00:02:36

that the heart expels in one cycle,

00:02:39

multiplying it by the maximum heart rate,

00:02:41

we get the minute volume of blood flow, the

00:02:44

higher the minute volume of blood flow, the greater the

00:02:46

MPc with age, the maximum

00:02:49

heart rate falls and there is

00:02:52

nothing we can do about it but we can

00:02:54

significantly increase the stroke volume

00:02:56

by increasing it, we will get an increase in the

00:02:59

volume of blood that the heart pumps

00:03:01

per unit time, for example, a young,

00:03:04

untrained person has a

00:03:05

maximum heart rate of one hundred and ninety per

00:03:08

minute and a stroke volume of 70 milliliters,

00:03:10

this gives us a minute volume of 13.3 liters, and

00:03:15

if we Let's calculate this indicator for a

00:03:17

60-year-old trained person with a

00:03:19

stroke volume of 100 milliliters and a

00:03:21

maximum heart rate of

00:03:22

160 minutes, then we get a

00:03:25

minute volume of 16 liters per minute,

00:03:27

so despite the age

00:03:29

limit on the heart rate,

00:03:32

you can have a VO2 corresponding to a

00:03:34

younger age

00:03:35

slightly but still increases your VO

00:03:38

training the respiratory muscles and

00:03:40

increasing the production of nitric oxide

00:03:42

by vascular cells, as

00:03:45

training improves, nitric oxide

00:03:46

promotes the expansion of small vessels in the

00:03:49

muscles and this leads to improved

00:03:51

absorption of oxygen from the blood and

00:03:53

therefore also increases the

00:03:55

maximum oxygen consumption, knowing the

00:03:57

positive effect of training on mtk,

00:04:00

the question arises how much

00:04:02

physical activity is needed for a

00:04:04

beneficial effect to occur, modern

00:04:07

guidelines say 75 minutes per week of

00:04:10

high-intensity exercise or 150

00:04:13

minutes per week of moderate-

00:04:16

intensity exercise, however, even less volume

00:04:19

and exercise still produces positive

00:04:21

changes. A 5-minute run, for example,

00:04:24

generates as much benefit as

00:04:25

again a

00:04:26

20-minute walk for 25 minutes. running

00:04:29

is equivalent to 100 5 minutes of walking if you

00:04:32

run only 5 10 minutes a day then the risk of

00:04:35

mortality from all causes is reduced by

00:04:37

30 percent and from cardiovascular

00:04:41

diseases even by 45 percent it is

00:04:43

not at all necessary to run large volumes, the

00:04:45

same success brings short but

00:04:47

intense runs new

00:04:50

new evidence that the higher the

00:04:52

muscle mass,

00:04:53

the lower the risk of overall mortality and

00:04:56

mortality from cardiovascular

00:04:57

diseases;

00:04:58

regular strength training not only

00:05:01

increases muscle mass but increases

00:05:03

the number of mitochondria and their

00:05:05

sedative properties;

00:05:07

this is especially useful in old age; a

00:05:09

strength training program

00:05:11

should consist of at least of two

00:05:13

classes a week and not two days

00:05:16

in a row, in order to cause

00:05:18

muscle hypertrophy, the load should be with a

00:05:20

weight of 60 80 percent of the maximum,

00:05:23

the maximum is the weight at which you can

00:05:26

do only one repetition, the volume of

00:05:29

loads is from 3 to 6 sets for each

00:05:32

muscle group per week the number of

00:05:34

repetitions in a set is

00:05:35

from 10 to 15 times on my channel there is a

00:05:39

separate video that is devoted to the topic of the

00:05:42

optimal volume of physical activity

00:05:44

to increase life expectancy;

00:05:46

all these volumes are quite feasible for an ordinary

00:05:50

person and do not cause suffering during

00:05:51

training; the main rule for

00:05:54

physical activity to be beneficial is

00:05:57

to pass the test medical

00:05:58

research for safety, but

00:06:00

if you want to significantly increase

00:06:02

your mpc and become endurance, then you

00:06:05

will have to suffer a lot in training

00:06:07

and it is unlikely to improve your physical

00:06:09

health

00:06:10

but will be a good way to combat

00:06:13

anxiety and depression thank you for

00:06:15

watching subscribe to my channel

00:06:17

before dates

Description:

Для записи на персональную консультацию: https://ecarium.clinic/ Почта: [email protected] Телефон: +380953229612 ----------------------------------------------------------------------------------------------------------------------------------------- Курс «Как победить старение организма. Практическое руководство» https://www.udemy.com/course/romikwvf/?referralCode=ED03F182A33DF76AF0FF Курс «Как перепрограммировать организм и навсегда стать стройным» https://www.udemy.com/course/bxbphbez/?referralCode=5C93AF4FDA5AC278AB64 Курс «Лечение гипертонии без лекарств» https://www.udemy.com/course/vhqksohh/?referralCode=7BB94125D1E8D3A12063 -------------------------------------------------------------------------------------------------------------------------------------------------------------- Второе видео. Первая часть здесь :https://www.youtube.com/watch?v=jbEVWquOj-A Увеличение максимального потребления кислорода делает человека биологически моложе. Это доказанный факт. В этом видео я расскажу как, сколько и что надо тренировать, чтобы повысить уровень МПК (VO2max). Вы получите ориентиры, которые сделают вашу жизнь качественней.

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