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


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) Why athletes vs. exercisers benefit from different intensity distributions
  • (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?
  • (55:15) Exercise snacks
  • (57:55) Why 'choosing the stairs' reduces early death (VILPA study)
  • (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
  • (1:23:15) 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 people with type 2 diabetes
  • (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 and misconceptions in high-intensity training, for women?
  • (2:27:42) Should post-menopausal women do H.I.I.T.?
  • (2:27:47) Does intense exercise raise cortisol?
  • (2:34:16) Bone density and osteoarthritis
  • (2:36:40) Atrial fibrillation risk
  • (2:39:20) Hypoxic training and blood flow restriction
  • (2:40:45) Tips for training with joint issues

Watch this episode on YouTube

Show notes are available by clicking here

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