Rhonda Patrick· PhD
this suggests that adding higher intensity exercise to an exercise routine can help eliminate that non-response and also can lead to Greater benefits in cardiorespiratory Fitness
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this suggests that adding higher intensity exercise to an exercise routine can help eliminate that non-response and also can lead to Greater benefits in cardiorespiratory Fitness
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research has shown that approximately 40% of people do not see a measurable increase in their V2 Max even after engaging in guideline-based moderate intensity exercise which is about 2.5 hours of uh of this type of exercise per week for several months but when these what are called non-responders Incorporated more vigorous intensity exercise such as high-intensity interval training they do start to see improvements in V2 Max
again I think these findings do really sort of highlight the importance of incorporating vigorous intensity exercise particularly incorporating maybe uh high intensity interval training into a training routine
and you mentioned the concept of non-responding ERS which has kind of been around in like exercise physiology for a while and it essentially refers to you give people exercise training program there are some people who don't improve for some reason or another they're V2 Max and I think there's kind of a debate on there where it might just be due to like a measurement error instead of actually a non- response but like you just mentioned when you give those people high-intensity interval training everybody responds there's some kind of recent studies that show that very well you just increase their dose of exercise or their intensity or both and they improve their Fitness so they're just basically not doing enough
what was really interesting to me with respect to to improving cardi respiratory Fitness when Marty came on the podcast he was talking about a metaanalysis that had looked at a variety of different studies where people were meeting the requirements for moderate intensity exercise so they were doing about 150 minutes a week of what is called moderate intensity exercise so they're probably doing you know something more like a zone two where they're or maybe even a little bit less than that but you know something like 60 to 80% their their max heart rate and about 40% of those individuals didn't see improvements in their cardiorespiratory Fitness unless some high-intensity interal training or some more vigorous exercise was sort of added to the equation
When those individuals that did not respond to just normal moderate intensity exercise engage in high-intensity interval training, they are able to improve their cardiorespiratory fitness.
About 40% of people doing that two and a half hours per week cannot improve their cardiorespircatory fitness. They're so-called nonresponders unless they engage in vigorous intensity exercise, particularly highintensity interval training.