#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

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Show notes are available by clicking here

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