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now when we talk about exercise we have to talk  about the different parts of exercise the anatomy  

of exercise it’s really simply composed of  the duration the intensity the recovery and  

the frequency how many times you do the duration  intensity in a given workout and then you can also  

talk about the frequency per week and so there’s  different variables to exercise that create  

different effects for example duration if you  exercise at a certain constant rate of exercise  

over a long period of time let’s say you’re doing  a marathon that tends to spike cortisol and the  

third factor of recovery is very very important  too especially if you’re trying to lose weight  

and especially if you’re trying to get rid of  soreness for example because if you over exercise  

you over train and you don’t get the recovery that  puts a tremendous amount of stress on your heart  

on the muscle tissue but today i want to talk  about the importance of intensity so number one  

doing a workout that has a sufficient amount of  intensity can increase your aerobic capacity it  

increases more capacity to deliver oxygen to  your muscles and so more oxygen to the muscles  

is going to get rid of the lactic acid buildup  you’ll have more endurance and overall you’re  

going to repair a lot better all right number  two there’s a greater reduction in cardiovascular  

disease and premature death now you now this  is interesting because you would think the more  

intense you go the more dangerous this exercise  would be but apparently not especially if you keep  

your duration shorter and i think the reason why  especially if you’re comparing an intense workout  

to let’s say a moderate amount of intensity over  a sustained period of time the sustained exercise  

is working against the heart because it’s not  following a wave like pattern where you’re doing  

short duration high intensity short duration  high intensity the heart works on the rhythm  

so any type of exercise you can mimic a rhythm is  a lot healthier than a sustained type of workout  

all right number three significant improvement  in insulin sensitivity so if you’re a diabetic  

if you are a pre-diabetic if you have insulin  resistance or you’re in keto you’re trying to  

speed up the results which is all about improving  insulin resistance and reducing insulin the  

intensity of exercise is what you should focus  on all right number four intensity is a potent  

trigger to increase growth hormone now what  is growth hormone it’s a hormone that’s made  

by your pituitary it works through the liver  and it’s an anabolic hormone that means it  

builds things up builds your muscles up  it helps you make certain proteins other  

proteins other than muscle protein it helps  grow your bones it helps grow your organs  

and as you get older it starts going down so  after the age of 50 it’s very important to do  

some form of exercise that involves intensity with  a lot of recovery also growth hormone is all about  

calcium retention in the bone fat burning  it’s anti-aging it helps your immune system  

and it helps you convert t4 to t3 the active form  of the thyroid hormone interesting so intensity is  

a potent trigger to growth hormone you also have  sleep delta wave sleep that’s when you trigger the  

majority of growth hormone also having low blood  glucose can help stimulate growth hormone that’s  

keto right low carb vitamin b3 niacin can help  stimulate growth hormone fasting is a potent  

trigger of growth hormone keeping your stress low  will also help you enhance growth hormone because  

when as soon as you increase cortisol from stress  you diminish your growth hormone and of course the  

last one which i already mentioned the intensity  of exercise is a potent trigger for growth hormone  

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