Fast Fitness! 40 Seconds, 3 Times a Week – Lance Dalleck, Ph.D. : 657

The Human Upgrade with Dave Asprey

Dave Asprey

Fat, Health & Fitness, Meditation, Biohacking, Lifestyle, Diet, Science, Self-improvement, Fasting, Nutrition, Hacking, Fitness, Brain, Wellness, Education

4.6 • 7.3K Ratings

🗓️ 7 January 2020

⏱️ 67 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode of Bulletproof Radio, my guest is Lance Dalleck, Ph.D., a professor of Exercise and Sport Science at Western Colorado University in Gunnison, Colorado.

Lance's research validates the science behind CAR.O.L. FIT AI, a game-changing exercise bike that delivers peak fitness in just 40 seconds. And you don't even have to break a sweat.

He shares some interesting findings that support the effectiveness of high-intensity interval training on the CAR.O.L. bike, an AI-powered, interactive exercise bike with self-learning algorithms. CAR.O.L. stands for CARdiovascular Optimization Logic. You may remember that I talked with the CAR.O.L. FIT AI co-founders on episode #615 of Bulletproof Radio about how to hack your cardiovascular system with the CAR.O.L.

“With a 20-second sprint, you're increasing your energy demand above rest substantially,” Lance says. “That's a severe disruption to your homeostasis. And as a result of that, you're putting in motion a variety of upregulation of metabolic pathways that allow you to provide energy that will regenerate ATP so that you can keep sprinting for 20 seconds. And the research is pretty clear that we've identified that minimum time that turns on these pathways, 20 seconds, two bouts a day, and that's sufficient.”

Lance teaches in both the Exercise and Sport Science and High-Altitude Exercise Physiology programs. He researches primary and secondary prevention of chronic diseases through evidence-based interventions like exercise and nutrition and quantifies the energy expenditure of outdoor and non-traditional types of physical activity. His research into CAR.O.L. culminated in a paper published in the International Journal of Environmental Research and Public Health: “Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training.”

Lance has published more than 100 peer-reviewed articles, delivered 30 conference proceedings, and written 10 book chapters. He is on the Scientific Advisory Panel for the American Council on Exercise.

Enjoy the show!

**Special Offer for Bulletproof Radio Listeners**

To receive $150 off your purchase of a CAR.O.L FIT AI-powered, interactive exercise bike, enter promo code "DAVE" at checkout.

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Transcript

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0:00.0	Hundreds of people come in from the community and they're always inactive and
0:07.0	they're struggling to change that behavior. And so the question really is it
0:11.4	easier to change someone's inactivity behavior by saying go from doing
0:16.7	nothing to 30 or 40 minutes a week versus go to nothing to 150 minutes a week or
0:24.9	somewhere in between.
0:34.9	Bulletin Proof Radio, a state of high performance.
0:38.9	You're listening to Bull Proof Radio with Dave Asbury. When you're stacking your
0:43.2	biohacks one of the most important things you can do is make sure that you recover
0:47.4	properly because you get rest. That's when your body recovers. In fact that's
0:52.7	part of the laziness principle from my book Smarter Not Harder. And one of
0:57.0	the things I like to use is an infrared sauna like Sunlighten. That's
1:01.7	because you actually rest while you're in the sauna but more importantly it
1:05.7	makes you get really good sleep at night. There are tons of studies that show
1:10.4	that sauna heat works really really well and the kind of deeply effective
1:15.8	rest you get when you get out of the sauna is what retarges you physiologically
1:20.2	and mentally. Better yet because you're detoxing in the sauna you'll be able to
1:24.6	handle the stress that you face every single day. Sunlighten has four sauna
1:29.5	collections. Each has a different combination of light and heat and invest in
1:34.0	your rest. Go to sunlighten.com slash Dave.
1:37.4	Mention Dave Asbury and you can save up to $600 on your sauna. I decided that
1:42.2	this year's biohacking conference theme is play. Biohacking tech is cool but
1:46.7	the biohacking community is so important. So we're having two specific sessions
	...

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