#082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D.

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4.8 • 5.5K Ratings

🗓️ 19 September 2023

⏱️ 172 minutes

🔗️ Recording | iTunes | RSS

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Summary

Dr. Martin Gibala is a muscle physiologist, professor, and kinesiology department chair at McMaster University in Hamilton, Ontario, Canada. He is best known for pioneering research on the health benefits of high-intensity interval training (HIIT) and his profound understanding of HIIT's physiological mechanisms. He is a co-author of the book "The One-Minute Workout."

In this episode, we discuss:

(00:00) Introduction
(11:00) What is high-intensity training?
(11:53) Zone 2 vs. HIIT for VO2 max — which is better?
(13:22) The vital role of vigorous exercise
(14:40) Why VO2 max matters for longevity
(17:45) Elite athletes vs. committed exercisers
(22:09) Measuring maximum heart rate and VO2 max
(30:31) How the heart adapts to HIIT to increase VO2 max
(35:47) Why vigorous exercise accelerates mitochondrial adaptation
(40:06) Enhancing fat oxidation and mitochondrial growth with vigorous exercise
(44:22) How intensive exercise boosts fat breakdown
(45:56) Is high-intensity exercise better for autophagy than fasting?
(58:05) Exercise snacks
(1:00:39) Protocol for VO2 max
(1:05:50) The effect of HIIT on muscle fiber types
(1:10:18) How aging effects muscle fibers
(1:14:09) Does high-intensity training produce an “afterburn effect?
(1:16:13) Why vigorous workouts are better for BDNF and cognition
(1:24:15) Anti-metastatic cancer effects
(1:50:23) Wingate training vs. reHIIT — a comparison of protocols
(1:55:38) Perceived exertion vs. HRmax
(1:59:23) Interval walking for type 2 diabetics
(2:01:06) Contraindications of HIIT
(2:05:06) Why preconditioning reduces risks from exercise
(2:10:44) Can resistance training be a type of aerobic exercise?
(2:16:24) Does cardio and strength training interfere with each other?
(2:18:45) How many minutes per week of high-intensity training?
(2:26:58) Are there sex differences in high-intensity training?
(2:26:58) Misconceptions on high-intensity interval training for women
(2:27:42) Should post-menopausal women do H.I.I.T.?
(2:27:47) Does intense exercise raise cortisol?
(2:34:25) Bone density and osteoarthritis
(2:36:40) Atrial fibrillation risk
(2:32:13) Hypoxic training and blood flow restriction
(2:40:45) Tips for training with joint issues

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Transcript

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0:00.0	Hi friends, today's episode featuring
0:02.8	the world-renowned expert on high-intensity interval training,
0:05.7	also known as HIIT, an author of the One Minute Workout,
0:09.0	Dr. Martin Gabala, is about the power of having options.
0:13.8	The option to be healthy even on the busiest of days.
0:17.1	The option to achieve more by doing less,
0:19.7	but with greater intensity.
0:21.6	The option to make every workout minute count,
0:24.5	whether you have five or 50.
0:27.1	When it comes to how best to achieve
0:28.9	the profound benefits of cardio-respectory training,
0:31.9	the faintest hint, a mere suggestion,
0:34.6	of controversy has begun to emerge,
0:36.7	dividing the discourse into two camps.
0:39.6	On the one side, proponents extoll the virtues
0:42.5	of a conversationally paced lower intensity
0:45.3	but higher volume zone two training.
0:48.1	On the other side, advocates argue for the time-efficient
0:51.2	and metabolically intense benefits
0:53.8	of high-intensity interval training.
0:56.4	This begs the question,
0:58.4	should you spend more of your overall time
	...

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