How & Why to Strengthen Your Heart & Cardiovascular Fitness | Perform with Dr. Andy Galpin | Andy Galpin

In this episode of Perform, Dr. Andy Galpin discusses the science and physiology of the heart and cardiovascular performance. He outlines three key aspects: investigating heart function, interpreting the data, and intervening to improve cardiovascular health. Galpin emphasizes the importance of VO2 max as a predictor of longevity, referencing studies by Stephen Blair and Jonathan Myers. He explains the unique properties of cardiac tissue compared to skeletal muscle, including its fatigue resistance and intrinsic contraction mechanisms. He also touches on the autonomic nervous system's influence on heart rate and the significance of respiratory rate as a vital sign. The episode concludes with practical advice on assessing and improving cardiovascular fitness through various training intensities and exercise modalities.

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How & Why to Strengthen Your Heart & Cardiovascular Fitness | Perform with Dr. Andy Galpin

Andy Galpin

00:00Introduction to Heart Function and Performance Enhancement

Introduction to Heart Function and Performance Enhancement

01:22Overview of Topics and Sponsor Introduction

Overview of Topics and Sponsor Introduction

02:53Vitality Blueprint and Introduction to Rhone

Vitality Blueprint and Introduction to Rhone

04:20Rhone Activewear and Apology for Underappreciation of Cardiac Muscle

Rhone Activewear and Apology for Underappreciation of Cardiac Muscle

06:20Muscle Types and Importance of Respiratory Rate

Muscle Types and Importance of Respiratory Rate

08:46Academic Background and Initial Disinterest in Cardiovascular Physiology

Academic Background and Initial Disinterest in Cardiovascular Physiology

11:21The Link Between VO2 Max and Mortality

The Link Between VO2 Max and Mortality

13:34Importance of Maximum Performance and Scientific Definition of Fitness

Importance of Maximum Performance and Scientific Definition of Fitness

15:28Stephen Blair's Study on Physical Fitness and All-Cause Mortality

Stephen Blair's Study on Physical Fitness and All-Cause Mortality

17:57Analysis of Mortality Risk Based on Fitness Quintiles

Analysis of Mortality Risk Based on Fitness Quintiles

20:45Cardiorespiratory Fitness and Mortality Compared to Traditional Risk Factors

Cardiorespiratory Fitness and Mortality Compared to Traditional Risk Factors

22:47Lack of Upper Limit for VO2 Max Benefits and Sponsor: AG1

Lack of Upper Limit for VO2 Max Benefits and Sponsor: AG1

24:17AG1 Supplement and Further Evidence of VO2 Max Importance

AG1 Supplement and Further Evidence of VO2 Max Importance

25:46VO2 Max and Mortality Risk Across Age, Race, and Sex

VO2 Max and Mortality Risk Across Age, Race, and Sex

28:47Assessing, Valuing, and Improving VO2 Max

Assessing, Valuing, and Improving VO2 Max

29:43Why the Heart Doesn't Get Sore

Why the Heart Doesn't Get Sore

31:11Anatomy and Function of the Heart

Anatomy and Function of the Heart

34:42Unique Properties of Cardiac Muscle Fibers

Unique Properties of Cardiac Muscle Fibers

37:21Intercalated Discs and Nervous System Independence

Intercalated Discs and Nervous System Independence

39:56Contraction Duration and Tetany Prevention

Contraction Duration and Tetany Prevention

41:37Intrinsic Heart Rate and Pacemakers

Intrinsic Heart Rate and Pacemakers

43:51Acetylcholine and the Autonomic Nervous System

Acetylcholine and the Autonomic Nervous System

47:23Parasympathetic and Sympathetic Influence on Heart Rate

Parasympathetic and Sympathetic Influence on Heart Rate

50:02Reasons for Lack of Soreness and Heart's Resistance to Fatigue

Reasons for Lack of Soreness and Heart's Resistance to Fatigue

53:40Heart Adaptation to Exercise

Heart Adaptation to Exercise

55:19Stroke Volume, Ejection Fraction, and Resting Heart Rate

Stroke Volume, Ejection Fraction, and Resting Heart Rate

58:20Heart Rate Variability and Respiratory Rate

Heart Rate Variability and Respiratory Rate

1:01:31Sponsor: Momentus and Supplement Industry Concerns

Sponsor: Momentus and Supplement Industry Concerns

1:03:57Sponsor: Element and Electrolyte Importance

Sponsor: Element and Electrolyte Importance

1:05:46Why We Breathe: CO2 Regulation and pH Balance

Why We Breathe: CO2 Regulation and pH Balance

1:07:15CO2 Production and the Role of ATP

CO2 Production and the Role of ATP

1:09:11Hypercapnia, Hypocapnia, and the Bohr Effect

Hypercapnia, Hypocapnia, and the Bohr Effect

1:11:26Inhalation, Exhalation, and Respiratory Rate

Inhalation, Exhalation, and Respiratory Rate

1:14:01Introduction to the Three I's: Investigate, Interpret, Intervene

Introduction to the Three I's: Investigate, Interpret, Intervene

1:14:37Investigating Cardiovascular Fitness: Heart Rate and VO2 Max

Investigating Cardiovascular Fitness: Heart Rate and VO2 Max

1:17:14Estimating VO2 Max and Interpreting Heart Rate

Estimating VO2 Max and Interpreting Heart Rate

1:19:23Resting Heart Rate Interpretation and Examples

Resting Heart Rate Interpretation and Examples

1:21:59Interpreting VO2 Max: The Fick Equation

Interpreting VO2 Max: The Fick Equation

1:23:30AVO2 Difference and Relative VO2 Max

AVO2 Difference and Relative VO2 Max