A Science-Backed Workout in 10 Minutes, How Collective Narcissism Makes Groups Toxic, and How Dolphins Make Friends

Curiosity Weekly

Warner Bros. Discovery

Science

4.6 • 964 Ratings

🗓️ 24 August 2020

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

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Summary

Learn about how you can slash your exercise time with high-intensity interval training (HIIT) — and the science that backs it up; how “collective narcissism” can make groups toxic; and how dolphins make friends strategically.

HIIT Is the Science-Backed Workout That Can Slash Your Exercise Time by Ashley Hamer

Burgomaster, K. A., Howarth, K. R., Phillips, S. M., Rakobowchuk, M., MacDonald, M. J., McGee, S. L., & Gibala, M. J. (2008). Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. The Journal of Physiology, 586(1), 151–160. https://doi.org/10.1113/jphysiol.2007.142109
Gillen, J. B., Martin, B. J., MacInnis, M. J., Skelly, L. E., Tarnopolsky, M. A., & Gibala, M. J. (2016). Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. PLOS ONE, 11(4), e0154075. https://doi.org/10.1371/journal.pone.0154075
Reynolds, G. (2016, May 2). 1 Minute of All-Out Exercise May Have Benefits of 45 Minutes of Moderate Exertion. Well. New York Times. https://well.blogs.nytimes.com/2016/04/27/1-minute-of-all-out-exercise-may-equal-45-minutes-of-moderate-exertion/?_r=1
Stoppani, J. (2016, July 23). The Ultimate 8-Week HIIT For Fat-Burning Program. Bodybuilding.com. https://www.bodybuilding.com/content/ultimate-8-week-hiit-for-fat-burning-program.html

"Collective narcissism" makes members of groups and nations toxic — but you can fight it by Kelsey Donk

Jarrett, C. (2017). How ‘collective narcissism’ is directing world politics. Bbc.Com. https://www.bbc.com/future/article/20170303-how-collective-narcissism-is-directing-world-politics
Shukla, A. (2020, July 21). Collective Narcissism: Proud Groups & Nationalism make us toxic. Cognition Today. https://cognitiontoday.com/2020/07/collective-narcissism-nationalism-toxic-groups/
Agnieszka Golec de Zavala. (2017, January 25). Welcome to the age of collective narcissism. The Conversation. https://theconversation.com/welcome-to-the-age-of-collective-narcissism-71196
de Zavala, A. G., Cichocka, A., Eidelson, R., & Jayawickreme, N. (2009). Collective narcissism and its social consequences. Journal of Personality and Social Psychology, 97(6), 1074–1096. https://doi.org/10.1037/a0016904
Frankfurt School: The Culture Industry: Enlightenment as Mass Deception. (2020). Marxists.org. https://www.marxists.org/reference/archive/adorno/1944/culture-industry.htm

Dolphins make friends strategically by Steffie Drucker

Young dolphins pick their friends wisely. (2020). EurekAlert! https://www.eurekalert.org/pub_releases/2020-07/du-ydp072320.php
Dolphin Courtship: Brutal, Cunning and Complex. (1992, February 17). The New York Times. https://www.nytimes.com/1992/02/18/science/dolphin-courtship-brutal-cunning-and-complex.html
Galezo, A. A., Foroughirad, V., Krzyszczyk, E., Frère, C. H., & Mann, J. (2020). Juvenile social dynamics reflect adult reproductive strategies in bottlenose dolphins. Behavioral Ecology. https://doi.org/10.1093/beheco/araa068

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0:00.0	Hi, you're about to get smarter in just a few minutes with Curiosity Daily from
0:05.0	Curiosity.com. I'm Cody Gough. And I'm Ashley Hamer. Today you learn about a
0:09.4	science-backed workout that can slash your exercise time, how collective narcissism can make groups toxic,
0:17.0	and how dolphins use strategy to make friends.
0:20.0	Let's satisfy some curiosity.
0:22.0	The pandemic has left us with fewer options for exercise.
0:26.0	Gyms are closed or limiting attendance
0:29.0	and workout classes are happening less often or not at all.
0:32.0	If you're looking for a new way to get your are happening less often or not at all.
0:33.0	If you're looking for a new way to get your sweat on,
0:36.0	I've got a suggestion that's backed by science.
0:39.0	Studies show high intensity interval training, or hit, can get you the benefits of a 45 minute
0:45.7	workout in as little as 10 minutes and you can do it in your living room. Here's how it
0:50.8	works. The basic concept of hit centers on intervals. In other words, short bursts of really intense cardio interspersed with rest periods.
1:01.0	The idea is that making your heart work at a high intensity for short periods
1:05.7	can get you the same benefits as working at medium intensity for one long uninterrupted period of time.
1:16.8	It might sound too good to be true, but it does have science to back it up.
1:27.0	In 2008, researchers had people perform four to six all-out intervals of just 30 seconds each, with rests in between, 3 days per week. Even though their workouts were just 10 minutes long, these people showed the same muscular and fat-burning benefits as participants who
1:35.4	cycled at a moderate pace for 40 to 60 minutes, five days per week.
1:41.1	Another study that had participants do a similar hit workout found that they had the same improvements as moderate intensity cyclists in endurance, insulin resistance, and the microscopic muscle structures responsible for energy production and oxygen consumption.
1:56.0	So the science says that the benefits of hit are mostly identical to that of steady state cardio,
2:01.0	but there are two big differences. The most obvious is that
	...

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