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Is HIIT Better Than Steady Cardio?

is hiit better than steady cardio there
are three main benefits to exercise and
hiit or high-intensity interval training
uniquely provides that third benefit so
make sure you stay tuned and hear it all
out I am doctor Ekberg with wellness for
life and if you’d like to get as healthy
as possible and truly master health by
understanding how the body really works
make sure you hit that subscribe button
and the notification bell so that you
don’t miss anything why do we exercise
in the first place what’s the purpose
why is exercise necessary for human
health to optimize human health well we
can look at it three different ways the
first and primary benefit of exercise is
that it stimulates the brain and
movement stimulates the brain so this is
dancing or doing Taichi
or stretching or playing hopscotch or
tossing a ball all those things activate
your nervous system there involve
coordination and movement so that’s the
primary purpose of exercise the second
purpose is circulation it increases
circulation you increase your heart rate
you increase the output of the heart so
the increased heart rate multiplied by
the increased heart output how much it
pumps with each heartbeat means that
even something like walking where you
might double your heart rate you might
actually increase your heart output your
blood flow your circulation many times
more than that and what the circulation
do the blood circulating more and faster
and reaching more cells means that
you’re delivering more nutrients and
you’re taking more toxins away
that’s called drainage and that’s a very
healthy that’s part of detoxification
it’s part of staying healthy is
eliminating the waste products the third
thing that a lot of people kind of miss
is that exercise is stress and that can
be a good thing and
can be a bad thing so without stress our
bodies would continuously degenerate
they would just get weaker and weaker
and weaker and weaker until they just
fade away and die stress is absolutely
necessary it’s the only reason the body
has to respond to anything to grow and
get better so think about a muscle if
you lift some weights you build some big
strong muscles and then you hurt
yourself you sprain the wrist you put it
you put your arm in a cast you break a
bone then a couple of months later when
that cast comes off there is no muscle
there because you didn’t activate it you
put didn’t put any stress on it you
didn’t give the body a reason to
maintain that strong muscle and the body
says hey must not be important I’m not
gonna send precious resources to rebuild
that muscle when it obviously has no use
so everything in the body has a purpose
there’s that there’s a reason it’s there
and we have to stress it a little bit so
high-intensity exercise has the purpose
of stressing the body it’s a challenge
it’s a reason for the body to become
more if we don’t push the limits ever
then the body is very comfortable and
there may not be anything wrong with
that if you’re just content walking and
creating some circulation then that may
be enough for you but there are
tremendous benefits to high-intensity
exercise because in order for your brain
in order for your nervous system to
repair in order for your nervous system
to learn learning involves making new
synapses when nerve cells connect to
each other
they create synapses and what’s called
neural networks and the same process is
involved with repair and rebuilding so
they’re kind of the same thing learning
and repairing and there are two hormones
that are required
and they’re called human growth hormone
and brain-derived neurotrophic factor
don’t worry about the name it’s BDNF and
just know these two hormones aren’t
necessary they’re essential for the
brain to make new synapses and they have
also shown very recently that with
enough of these two hormones and enough
of a challenge your brain can actually
make new brain cells all together not
just synapses but new brain cells and
they have found that it can make those
in the areas of the brain responsible
for memory and that’s a major concern
for a lot of people as they age they
lose their memory well there is now a
known mechanism that you can restore
some of those cells but it depends on
human growth hormone and brain derived
neurotrophic factor and the number one
thing to produce more of these two
hormones is high intensity exercise but
you have to really really challenge your
body you have to do something you have
to push your body to failure so if
you’re doing push-ups or you’re doing
squats or you’re doing high-speed
stationary bike you have to do it as if
your life depended on it
until you fail because then your body
says hey what I did this time wasn’t
good enough I need to get better I need
to become more so I can handle this
challenge next time and it produces as
much as three to four hundred percent
more of these hormones these hormones
are so powerful as rejuvenating hormones
that they’re often given to the elderly
as a way of restoring their health the
problem is when you add it from the
outside when you give it as a drug it
has side effects and it has the
potential of increasing risk of cancer
if you do it naturally through exercise
there are none of the side effects none
of the ill effects you have only
natural benefits from it in the thing to
keep in mind with the high-intensity
exercise also is that because it is so
incredibly stressful you don’t want to
do much of it because you want to do
enough that you create a challenge but
not so much that you break the body down
remember exercise breaks the body down
then recovery allows the body to rebuild
so if you break it down too much then it
doesn’t have the time and the resources
in between workouts to recover and
rebuild so the key to high-intensity
exercise is to increase gradually so
that you know that your body’s health
and your physical shape can can tolerate
so you don’t go right into just all-out
you you build up and make sure that your
body can tolerate it and you check with
your physician if there’s any
contraindications or any reasons why you
shouldn’t be able to do that and then
when you do it you can do as little as
five or ten minutes there are different
programs you can check various different
videos look on the Internet age I I T
high-intensity interval trainings and
some of these workouts you can do in as
little as three or four minutes if you
include warm-up you might spend 10 15 20
minutes but the active time that you’re
doing this should be just a couple of
minutes so that also makes it very time
efficient for people who don’t have a
lot of time to exercise you don’t have
to have hours and hours you have 15
minutes you can do it often times you
won’t even break a sweat because it is
so brief and you also don’t need to do
it very often because once you trigger
that growth hormone 2 3 400 percent
increase it stays high for up to 48 72
hours it declines gradually but even 3
days later you’re gonna have some
residual increased level of that growth
hormone and therefore you don’t want to
do it more than 2 or 3 times a week
because it is very stressful but the
benefits stay with you for several days
and another nice benefit for people to
know is that growth hormone is a fat
burning hormone so even though you don’t
exercise for a very long time and you
technically don’t burn all that many
calories during the workout you burn
much much more energy much much more fat
for fuel in the days after the workout
because you increase your metabolism and
you’re increasing this growth hormone if
you enjoy health improving and life
saving content like this then please
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coming your way and that you don’t miss
anything thank you for today

Randall Smitham



  1. Dr. Sten Ekberg Posted on February 12, 2018 at 6:33 pm

    Get the most out of your exercise, so you optimize your health: brain and body.

  2. Dr. Sten Ekberg Posted on February 12, 2018 at 6:36 pm

    Learn why you should exercise regularly

  3. Susan Brownell Posted on February 12, 2018 at 7:05 pm

    Very interesting connection with the brain and exercise. Thanks doc

  4. Pam Duthie Posted on February 12, 2018 at 7:29 pm

    Thank you, that was about the best explanation for that that I have heard, very clear

  5. battle of 1738 Posted on February 12, 2018 at 8:23 pm

    Very informative! I've been enjoying your videos. Just wondering if you could do some more on muscle response testing, maybe some helpful tips…..
    Thanks 🙂

  6. Tarar Support Posted on February 13, 2018 at 3:32 am

    Dr Sten EKberg, I came on your after watching Your Picture and became your follower. oh, I forgot, I am healthy.

  7. FLUFFEWLZ Posted on February 13, 2018 at 4:15 pm

    Very informative thank you:)

  8. spive21 Posted on March 3, 2018 at 2:27 pm

    great info dr. sten

  9. GuDu Ge Holhuashi Posted on April 4, 2018 at 1:46 pm

    Amazing as always. and I can see the videos are improving day by day. I love the info. Thank you.

  10. Jess B Posted on February 7, 2019 at 12:50 pm

    Thank you for this!

  11. Fatma Salem Posted on February 10, 2019 at 5:59 am

    thank u for this v

  12. Eric redraj Posted on April 10, 2019 at 9:47 am

    im 48 and i feel like im in my 20's life bcoz of keto with workout hiit and im a bald guy too..

  13. Rallypojken Posted on April 10, 2019 at 4:30 pm

    You are really really really good. Very focused and in a mild way very encouraging. Thanks!

  14. Mary Buller Posted on April 13, 2019 at 10:51 pm

    Is steady state cardio better if you're trying to use up glucose in the blood?

  15. Lance Dardeen Posted on May 7, 2019 at 10:05 pm

    What is the best way to increase your Max V02?

  16. JWR Posted on May 14, 2019 at 8:16 pm

    Mike Mentzer and Arthur Jones said all of this in 1982

  17. saeed ramadan Posted on May 30, 2019 at 10:16 pm

    Thank You, very informative , i train HIt 5 days a week for 30 min and i dont know if this is too much for my body but i only continue working out if i feel my body is in a good condition.

  18. James Wolf Posted on June 4, 2019 at 6:16 pm

    Enjoyed this video. Very informative and clearly stated. Would just mention that the excessive hand gestures tend to be a bit distracting.