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so today I want to talk about how this

amazing exercise makes you live longer

okay first I want to explain what HIV is

HIV heart rate variability it’s a test

that you can get done that actually can

predict your mortality from heart

attacks

I used to use in my office all the time

and you can pick up some real

interesting information have you ever

heard of the long-distance runner who

crosses the finish line and drops out of

heart attack and they don’t look like

they’re unhealthy it’s because they had

poor heart rate variability so let’s

just explain what this is it’s over time

the heart beats it contracts and relaxes

and you’re using the sympathetic nervous

system contract and the parasympathetic

which is relaxation constantly boom-boom

lub-dub lub-dub so let’s say for example

your heart rate is 60 heartbeats per

minute okay now you would think that

each beat is exactly one second but it’s

not the distance or the time period

between the beats she normally should be

varied so this one might be 0.8 seconds

this one might be 1.1 seconds this one

might be 1.3 seconds this might be point

7 seconds so they’re all varying and

that’s actually a normal healthy body

it’s when they’re the same exact time

frame is where you become very very

unhealthy interesting very contrary to

ative but the more varied that heart is

the greater the ability of it to adapt

to things the more flexible it is but if

it’s the same over and over it’s very

rigid and it doesn’t recover that well

let me just use another diagram right

here let’s say for example you started

exercise you activate the sympathetic

nervous system okay and then at some

point you stop exercising when you stop

exercising the parasympathetic nervous

system which is the recovery system

actively kicks in and actively pushes

that pulse rate down

okay so we have this nice balance of

sympathetic and parasympathetic going on

especially in the heart other parts of

the body there are different ratios but

I’m gonna use the heart as an example so

we really want to align our exercise

based on intervals based on our

heartbeats based on this right here we

don’t want to do this sustained exercise

for a long period of time it’s much

healthier to exercise in waves or

intervals as in high-intensity interval

training so I recommend that you do

short bursts of high-intensity with a

good amount of rest and then do that

over and over and over because that’ll

be very very healthy for your

cardiovascular system and it can extend

your life span and one of the reasons

for that is this most people have a

weakened recovery system a weakened

parasympathetic they’re heavy on the

sympathetic system the stress and very

weak on the recovery system right here

and so I had a patient by the way that

she exercised and then her pulse rate

was like like 150 it’s pretty high she

comes in the next day it’s still at 150

I’m going what the heck is going on here

she has like no recovery I tested her

and like there’s no recovery going on so

there’s nothing to push the pulse rate

down so a really good test to measure

recovery is to do heart rate recovery

testing and just to measure your pulse

rate after a minute of exercise and see

how fast it comes down if it doesn’t

come down fast then you have a problem

so any time you exercise you want to

work with the both systems and not

overdo it

it’s definitely on this system right

here so short bursts of high intensity

of exercise and I’m only talking like

one to one and a half minutes and then

you lie yourself to rest for maybe two

or three minutes back and forth and you

can even apply this to any exercise like

for example where I write my bike I will

go really hard for a period of time and

I’ll coast for a while and ride lightly

and then do it hard back and forth you

don’t want to do sustained anything for

a long period of time

that actually works against the heart so

as far as health goes and cardiovascular

flexibility interval training is by far

the better option

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