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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