Vigorous intensity exercise provides 4-10 times greater health benefits compared to moderate intensity exercise.

“And I think for a lot of people, it does seem to be, this is how much time I have. You know, maybe it's one hour a week, maybe it's two hours a week. What's the best way that I can utilize that time to promote my overall health? And for those individuals, again, I would submit that there is good evidence that engaging in more vigorous intensity exercise may potentiate the gains.”

“A minute is not a minute is not a minute so we need to just I think get past this idea of yeah it was just like four minutes or it was just um, you know, just we it's just 10,000 steps because what 10,000 steps of how intense, how what was, you know, we're going upstairs. It's >> right. >> Context is key there. >> I challenge people like to what Brady just said. I mean, a minute if you just go for a minute leisure stroll, just walk for one minute and compare that to how you feel after doing just one minute of air squats >> or burpees if you really like want to like you're going to see the difference. They're not equivalent. They're not equivalent. And you can feel it. You can feel it, right?”

“You're talking 3.5 you for every one minute of vigorous activity, you have to spend 3.5 minutes of, you know, moderate intensity activity, almost four minutes, right?”

“It's not just two times as good. I mean, it's it's much more than that. It's four times as good. It's eight times as good. It's 10 times as good, right? Depending on the outcome we're looking at.”