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In this episode, I discuss the critical importance of building a strong heart and how to do it. I explain why the human body needs to breathe, the importance of cardiorespiratory fitness for sleep and exercise recovery, and its long-term implications for physical health, disease risk, and mortality. I explain how the heart functions, what determines heart rate, why the heart never gets sore, and the unique advantages of cardiac muscle over other muscle types.\nI explain how to use the \u2018Three I\u2019s\u2019 (investigate, interpret, intervene) to assess and improve your cardiovascular fitness. I explain what VO2 max is (and other related metrics, e.g., heart rate variability), describe ranges based on age and elite performance, and discuss exercise regimens to improve VO2 max.\nListeners of this episode will understand why cardiovascular health is vital for performance and overall health and learn a series of actionable tools to improve their cardiovascular fitness.\nAccess the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.\nThank you to our sponsors\nAG1: https://drinkag1.com/perform\xa0\nVitality Blueprint: https://vitalityblueprint.com/perform\xa0\nRhone: https://rhone.com/perform\xa0\nMomentous: https://www.livemomentous.com/perform\nLMNT: https://drinklmnt.com/perform\xa0\nTimestamps\n00:00:00 Heart\n00:02:48 Sponsors: Vitality Blueprint & Rhone\n00:06:20 Muscle Types\n00:08:47 VO2 max, Health & Mortality\n00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality\n00:24:16 Sponsor: AG1\n00:25:47 Disease, Health & Mortality\n00:28:55 Cardiac Muscle & Heart\n00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages\n00:42:46 Pacemakers & Heart Rate, Vagus Nerve\n00:49:28 Why Doesn\u2019t the Heart Get Sore?\n00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output\n00:58:14 Heart Rate Variability\n01:01:34 Sponsors: Momentous & LMNT\n01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate\n01:12:30 Respiratory Rate & Stress\n01:14:01 Tool: The \u201cThree I\u2019s\u201d, Investigate: Heart Rate, Respiratory Rate, VO2 Max\n01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges\n01:22:09 Tool: Interpretation: VO2 Max & Ranges\n01:29:38 Athletes & Highest VO2 Max Scores\n01:34:46 Elite Athletes & Context for VO2 Max Scores\n01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle\n01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency\n01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media\nDisclaimer & Disclosures