Episode 2567 - On this Friday show, Vinnie Tortorich welcomes Dr. Ben Bocchicchio and Dr. Martin Gibala, discussing maximizing exercise, VO2 Max, HIIT exercise, and more. https://vinnietortorich.com/2024/11/maximizing-exercise-episode-2567 PLEASE SUPPORT OUR SPONSORS YOU CAN WATCH ALL THE PODCAST EPISODES ON YOUTUBE - Maximizing Exercise Vinnie was inspired during a recent trip to Mammoth to try a different approach to his fitness. (2:00 ) Do what you enjoy, but both strength training and cardio are important. What is the best exercise? (9:00 ) People conflate performance training with health training. (11:00 ) Ben recommends HIIT using resistance; there are multiple benefits. Martin explains what VO2 max is and how it’s measured. (16:30 ) Engaging type 2 muscle fibers (fast twitch) doesn’t need to mean lifting super-heavy. (23:00 ) It has more to do with the level the person is at. Zone 2 vs Intervals for cardio. (27:00 ) Mitochondrial formation is different in different types of muscle (29:00 ) How do we grow mitochondria for optimal health? Increasing VO2 Max How to build up VO2 max. (35:30 ) HIIT means 3-minute to 5-minute bouts at high intensity, with a couple minutes of recovery, repeated multiple times. There is debate on the best way to increase VO2 Max. (40:00 ) How many times a week should a proper HIIT be done? (41:00 ) Twice a week is most likely enough for most people. (43:00 ) HIIT workouts are very demanding. Vinnie discourages what he calls “junk miles,”  or doing what is more than necessary. (48:00 ) Rest for recovery is important. Dr Maritn Gibala has a book out called “The One Minute Workout.” (50:00 ) It’s an overview that shows how small bouts of exercise can be helpful. Dr Ben explains his preferred methods for HIIT. (55:00 ) Dr Martin talks about what he calls “exercise snacks.” (56:00 ) The goal is to get out of the lowest fitness level and build up from there. You can find Dr. Ben Bocchicchio at . Dr. Martin Gibala's website is . More News Don’t forget to check out Serena Scott Thomas on Days Of Our Lives on the Peacock channel.  “Dirty Keto” is finally available on Amazon! You can purchase or rent it . Make sure you watch, rate, and review it! Eat Happy Italian, Anna’s next cookbook is available!  You can go to You can order it from . Anna’s recipes are in her cookbooks, website, and Substack–they will spice up your day! There's a new NSNG® Foods promo code you can use! The promo code ONLY works on the NSNG® Foods website, NOT on Amazon. https://nsngfoods.com/ [the_ad id="20253"] PURCHASE  DIRTY KETO (2024) The documentary launched in August 2024! Order it TODAY! This is Vinnie’s fourth documentary in just over five years. Visit my new Documentaries HQ to find my films everywhere: Then, please share my fact-based, health-focused documentary series with your friends and family. The more views, the better it ranks, so please watch it again with a new friend! REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! PURCHASE BEYOND IMPOSSIBLE (2022) Visit my new Documentaries HQ to find my films everywhere: REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! FAT: A DOCUMENTARY 2 (2021) Visit my new Documentaries HQ to find my films everywhere: FAT: A DOCUMENTARY (2019) Visit my new Documentaries HQ to find my films everywhere: