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

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

09/19/23 • 171 min

2 Listeners

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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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

Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

Previous Episode

#081 The Anabolic Potential of Omega-3 Fatty Acids | Chris McGlory, PhD

Dr. Chris McGlory is an assistant professor at Queen's University in Kingston, Ontario, Canada. Known for his work in the field of muscle physiology and aging, Dr. McGlory's research focuses on elucidating the molecular mechanisms underlying muscle protein synthesis and degradation, with a particular emphasis on the roles that omega-3 fatty acids play in maintaining muscle health in older adults.

In this episode, we discuss:

(00:00) Introduction
(05:50) Start of interview
(13:03) Why atrophy is worse for the old than the young
(15:23) Can dietary protein prevent atrophy?
(17:35) Why reduced movement can insidiously mimic short-term immobilization
(22:51) The disability threshold — when atrophy may actually be deadly
(24:58) Does high-dose omega-3 hold the key to fighting atrophy? (5g/day)
(28:35) Does omega-3 help muscle respond more optimally to low protein?
(41:37) Why omega-3 must be preloaded for 4 to 6 weeks
(44:20) Why omega-3 trials have conflicting results
(50:16) Does omega-3 enhance strength?
(52:42) Sex differences in gaining mass and strength
(54:46) Improvements in gait speed and balance (muscle performance / physical performance battery)
(55:49) How to act on mixed evidence — and should we?
(58:17) Why omega-3 may reduce frailty in old age
(1:01:59) Why the anabolic mechanisms are counterintuitive (going beyond the canonical anti-inflammatory role of omega-3)
(1:07:42) Do omega-3s boost tired, dysfunctional mitochondria?
(1:15:16) Why we need an "omega-3 index" for muscle
(1:18:52) Why the inflammation from cancer wastes muscle
(1:20:38) Does omega-3 reduce atrophy from cancer cachexia?

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Show notes are available by clicking here

Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

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Next Episode

#083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick

This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease.

In this episode, I discuss:

(00:00) Introduction
(01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
(08:20) Magnesium's critical role in DNA repair & synthesis
(11:49) The best dietary sources of magnesium
(13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate
(14:14) Exercise staves off age-related disease
(14:52) How genetic SNPs can affect vitamin D deficiency risk
(20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death
(22:22) Why ALA's conversion into EPA & DHA is inefficient
(25:15) Omega-3 index: Optimal levels & ties to increased life expectancy
(28:27) How omega-3s reduce inflammation, a key driver of aging
(30:39) Omega-3s protect against muscle disuse atrophy
(31:38) Why avoiding fish during pregnancy is a huge mistake
(34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
(35:46) What to look for when choosing an omega-3 supplement
(39:57) Hormesis: Why intermittent stressors are beneficial
(46:14) How to choose an exercise regimen
(47:09) “Exercise snacks” reduce all-cause & cancer-related mortality
(49:24) Brain benefits of lactate from vigorous exercise
(52:23) How blood flow generated from aerobic exercise kills circulating tumor cells
(54:30) Rhonda's workout regimen
(55:38) HIIT ameliorates adverse effects of sleep deprivation
(58:32) Exercise is the best longevity "drug"

Watch this episode on YouTube

Show notes are available by clicking here

Get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot