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4 episodes with gibala
4 episodes with gibala
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2 episodes with gibala
2 episodes with gibala
4 episodes with gibala
2 episodes with gibala
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. Welcome back to The Optimal Protein Podcast! In this episode, we're diving into the science of high-intensity interval training (HIIT) with none other than Dr. Martin Gibala, a leading exercise physiologist and author of The One-Minute Workout. Dr. Gibala has revolutionized our understanding of time-efficient exercise and how just a few minutes of effort can deliver incredible health and fitness benefits. We explore the physiological magic behind HIIT, its impact on metabolism, and how it compares to traditional workouts. Whether you're a seasoned athlete or a beginner, Dr. Gibala shares practical advice for incorporating HIIT into your routine safely and effectively. Plus, he debunks common myths about fitness and offers insights on the future of exercise science. If you've ever felt too busy to work out, this episode is a must-listen! What You'll Learn in This Episode: 1. HIIT & V02 MAX 101: What high-intensity interval training is and why it's so effective for boosting VO2 Max, a vital sign 2. The One-Minute Workout: How short bursts of effort can deliver comparable results to longer, steady-state workouts. 3. Key Adaptations: The physiological changes that occur with HIIT and how they benefit your health. 4. Practical Tips: How to safely incorporate HIIT into your fitness routine, regardless of your starting level. 5. Myth Busting: Debunking common misconceptions about HIIT and time-efficient workouts. 6. Future Trends: Dr. Gibala's insights into where exercise science is headed. Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women's fitness and evidence-based training approaches! Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions. Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos. About Our Guest: Dr. Martin Gibala is a renowned professor of kinesiology and the author of The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. His groundbreaking research focuses on high-intensity interval training (HIIT) and time-efficient exercise strategies that have helped countless people transform their fitness with less time. Dr. Gibala is a professor of kinesiology at McMaster University in Hamilton, Canada. He is an expert on the science of exercise and applications for health and performance.
Dr Gibala's book : https://amzn.to/4eAa1gs In this episode I speak with exercise scientist Dr Martin Gibala who believes the is real value in High Intensity Interval Training (HIIT) for a variety of reasons ranging from improved cardiovascular health to weight management. We learn about the minimum amount of time high effort / high intensity exercises should be performed for in order to make a difference. Plus we hear how anyone regardless of fitness levels or age can see benefits from performing short bursts of high intensity activity for literally only a few minutes per week. The dangers of high carbohyrate foods : https://www.youtube.com/playlist?list=PLSKlhyEANfi8hZFoFoJun_lLhULcYg5JW Weightloss series : https://www.youtube.com/playlist?list=PLSKlhyEANfi-pO3W2hejnDUsgMQ9GPvpZ The health benefits fo exercise : https://www.youtube.com/playlist?list=PLSKlhyEANfi_vM1nbpcV-PlvWjSZ872EC Order Happy Habits for Mind and Body Audiobook: https://amzn.to/3KeQmGr Order Kindle copy of Happy Habits for Mind and Body : https://amzn.to/4c9T38f Order US paperback of Happy Habits for Mind and Body : https://amzn.to/4bxczeT Order UK paperback of Happy Habits for Mind and Body : https://rb.gy/jtfea5 Listen to all previous podcast episodes of the Happy Habit Podcast via these podcast platforms : Apple Podcasts https://podcasts.apple.com/ie/podcast/happy-habit-podcast Amazon https://www.amazon.com/Happy-Habit-Podcast/dp/B08K5887J8 Amazon music : https://music.amazon.com/podcasts/670836c2-ea4c-4a23-a67d-a54dd804ef61/happy-habit-podcast Spotify https://https://open.spotify.com/show/2VKIhQK6mYTzLCO8haUoRd Google Podcasts : https://t.ly/hTU8q ----- Follow the Happy Habit Podcast at: Website: https://happyhabitpodcast.wordpress.com/Facebook: Twitter: https://twitter.com/mathieunorry Instagram: https://www.instagram.com/happyhabitpodcast/ Music used is Purple planet Music crediit goes to them
“Brief, vigorous, hard work can be very, very beneficial for your health,” explains Martin Gibala, Ph.D. Martin Gibala, professor of kinesiology and cutting edge researcher on the science of exercise, joins us to discuss the power of high intensity interval training and training for longevity, plus: - What is HIIT? (~1:42) - How to do the 1 minute workout (~3:43) - Rate of perceived exertion vs heart rate (~7:37) - When is too much HIIT? (~13:00) - Training to avoid injury (~15:15) - How to train for your goals (~18:16) - How to train for longevity (~18:40) - How to get the most out of your training? (~21:15) - Benefits of HIIT training (~24:24) - Exercise snacking (~29:30) - Bodyweight exercises (~34:20) - Gender differences (~40:00) - Gibala's recent studies (~41:21) Referenced in the episode: - Connect with Dr. Martin Gibala online (www.martingibala.com/) - Follow him @gibalam (X) and on Youtube (@theone-minuteworkout5729) - Pick up his book, The One Minute Workout (https://martingibala.com/index.php/book/) - Research on sprint interval training for cardiometabolic health (DOI:10.1371/journal.pone.0154075) - Research on sprint interval training for muscle oxidative stress and cycle endurance (DOI:10.1152/japplphysiol.01095.2004) - Research on Sitting Time, Physical Activity, and Risk of Mortality in Adults (DOI:10.1016/j.jacc.2019.02.031) - mbg podcast with Andy Galpin, Ph.D. on VO2 max We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices
Dr. Martin Gibala is a professor and the Faculty of Science Research Chair in Integrative Exercise Physiology at McMaster University. His research examines the mechanistic basis of exercise responses and the impacts on health and performance. Dr. Gibala is widely known for his work on high-intensity interval training. He has published over 150 peer-reviewed articles and his work is frequently cited by major media outlets. Dr. Gibala also coauthored a bestselling book on the topic of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. Dr. Gibala's Website www.martingibala.com Dr. Gibala's Published Research https://link.springer.com/article/10.1007/s40279-023-01938-6 https://pubmed.ncbi.nlm.nih.gov/36121130/ https://pubmed.ncbi.nlm.nih.gov/34669625/ https://pubmed.ncbi.nlm.nih.gov/32362039/ https://pubmed.ncbi.nlm.nih.gov/31691289/ Work with RAPID Health Optimization Dr. Martin Gibala on X Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram
In this episode, Luke sits down with special guest Dr. Martin Gibala to discuss HIIT and Zone Two Training. Dr. Martin Gibala is the world leading researcher from McMaster University in Canada on High Intensity Interval Training and the author of The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !
Jinane El-Hage from the University of Ottawa interviews Dr. Martin Gibala from the University of McMaster. Dr. Gibala is a professor of kinesiology, and his research focuses on the beneficial effects of exercise at the molecular to whole body level in both healthy individuals and those with chronic diseases. Dr. Gibala and his team are renowned for their work on high-intensity interval training and its impact on health, performance, metabolism, and even cognitive function. Dr. Gibala's expertise has led to the publication of "The One Minute Workout: Science Shows a Way to Get Fit That's Smarter, faster, and Shorter," a book that offers science-backed exercises and workouts for individuals seeking to achieve their health and fitness goals. Have you sought science-backed exercises and workouts that suit your lifestyle and health goals? Look no further as Dr. Gibala dives deep into what makes a healthy, practical, and uncomplicated exercise lifestyle. Learn more: https://martingibala.com/
This is Part 2 of a 2 part interview.Discover the transformative power of interval training tailored for you, not just the elite athletes. Dr. Marty Gibala brings his expertise to our conversation, demystifying this fitness strategy and making it accessible for everyone seeking to enhance their health. Our discussion sheds light on the personal nature of intensity in workouts and how using simple ratings of perceived exertion can create a high-intensity workout that's customized to your fitness level. You're guaranteed to walk away with a fresh perspective on pushing past your comfort zone in a manageable, yet highly effective manner.Delving into the practicalities of impactful workouts, we reveal the surprising benefits of "The One Minute Workout," where just 60 seconds of high-intensity effort within a 10-minute session can significantly boost your health. We unravel the importance of heart rate measurements, explore optimal work-to-rest ratios, and compare the effects of HIIT with Zone 2 cardio, making these concepts easy to understand and implement into your routine. The conversation promises to enlighten you on achieving the right balance for maximal health gains, no matter your starting point.To wrap things up, we celebrate the joy of integrating fitness with social life, sharing tales from my weekly hockey games and the bonus health benefits they deliver. Thanks to insights from Dr. Gibala, we showcase how to translate scientific knowledge into actionable steps for those facing health challenges. Join us for a heartfelt discussion that not only provides practical guidance based on sound science but also extends an invitation for continued dialogue on the power of short, intense exercise 'snacks' and their role in our overall well-being.You can listen to the Inflammation Nation podcast on Apple Spotify and all other major podcast platform You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial ConsultationVisit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4pSOCIAL LINKSInstagramFacebookTikTok
This is Part 1 of a 2 Part Interview.Unlock the secrets to maximizing your health and fitness with minimal time investment as we sit down with Dr. Marty Gabala, a trailblazer in exercise physiology. In our heart-pumping exploration of interval training, we'll discover how fitting in just minutes of targeted exercise can revolutionize your wellbeing, whether you're an Olympic hopeful or someone simply looking to overcome metabolic hurdles. Dr. Gabala's insights on the historical underpinnings and personal resonance of these strategies promise to energize your routine and perspective on fitness.Ever wondered how to gauge your cardiorespiratory fitness or what VO2 max truly reveals about your health? This episode takes you through an in-depth analysis, bridging triathlete anecdotes and scientific discourse that demystify these concepts. We also scrutinize the role of wearable technology, weighing its pros and cons in health metrics monitoring, and present 'exercise snacking' as a viable approach to physical activity for those juggling busy schedules or metabolic challenges. Prepare for a deep dive into the systemic impacts of exercise that go beyond the gym and into the very cells of your body.As we wrap up Part 1 of our conversation with Dr. Gabala, we take an intimate look at the relationship between body mass and VO2 max, understanding how shedding weight can amplify your body's efficiency and health. We share practical insights on the physiological benefits of losing nonfunctional mass, comparing it to the newfound financial freedom of an empty nest. Whether you're an exercise enthusiast or seeking to enhance your wellness journey, this episode promises to leave you informed, inspired, and equipped with strategies to optimize your health and fitness.You can listen to the Inflammation Nation podcast on Apple Spotify and all other major podcast platform You can also watch on YouTube. Check out my online store for self-learning/DIY programs for thyroid, gut health and detox. You can use this form to reach out and request an Initial ConsultationVisit my LabShop store to self-order the same tests I use with my one-on-one coaching clients. https://labs.rupahealth.com/store/storefront_3GMxe4pSOCIAL LINKSInstagramFacebookTikTok
In this week's episode of "The Discover Strength Podcast" we are thrilled to be joined by Dr. Martin Gibala, PhD. from McMaster University in Canada.Dr. Gibala is a Senior Professor of Kinesiology at McMaster, and one of the world's foremost experts on High Intensity Interval Training (H.I.I.T.). His research starting in the early 2000's has helped inspire and lead the way for numerous other authors to publish thousands of papers on the topic of Interval Training.In this episode Dr. Gibala and I talk about just want constitutes Interval Training, why it's so effective and efficient, and reasons why busy people who are interested in improving their health may look to incorporate its principles into their exercise routine.For more information on Dr. Gibala's work, you can see a list of his peer reviewed publications on Research Gate, here.I would also highly recommend his best selling book "The One-Minute Workout", which details his history with Interval Training, and some of his own preferred methods for training. Purchase the book here.Schedule your FREE Introductory Workout Session in studio or online by following the link HERE.
Dr. Martin Gibala is a professor and the Faculty of Science Research Chair in Integrative Exercise Physiology at McMaster University in Hamilton, Canada. His research examines the mechanistic basis of exercise responses and the impacts on health and performance. Dr. Gibala's laboratory is internationally recognized for studies on interval training. This work has attracted immense scientific attention and worldwide media coverage. Dr. Gibala's science communication efforts include a bestselling book on the topic of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. He also co-teaches a massive open online course, Hacking Exercise For Health. The surprising new science of fitness. Developed with McMaster colleagues, the course content can be accessed for free through the Coursera learning platform, and to date it has attracted over 60,000 learners. In this episode we discuss:Is high intensity exercise just as good as longer workouts?The minimum amount of high intensity training for health benefits.How to individualize your exercise plan to optimize results.Do supplements really enhance fitness performance?This episode is brought to you by Bite Toothpaste, Koze Health, 1stPhorm, InsideTrackerTake Martin's free courseOrder Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/Mentioned in this episode:Inside Tracker 20% Off the Entire Storehttps://info.insidetracker.com/drlyonVisit 1st Phorm Website for Free Shippinghttp://www.1stphorm.com/drlyon10% off your first orderhttps://kozehealth.com/DRLYON20% off your first orderhttps://trybite.com/DRLYON
Olá pessoas! Existe uma categoria de exercícios chamada de "Exercises Snacks" que se referem a pequenas doses de exercícios realizadas algumas vezes durante o dia. Essas doses são de atividades intensas e com menos de 1 minuto de duração. Dá uma conferida nesse episódio para ficar sabendo tudo sobre esse assunto! A música de abertura do programa (Podium) é de autoria do compositor e músico Anderson Botega e as vozes da introdução são do Diogo Bob e Marlos Sanuto. Se você acha muito importante nosso projeto, saiba que você pode nos ajudar financeiramente. Independente do valor, você vai permitir que possamos expandir e gerar mais conteúdo de qualidade. Para saber CLIQUE AQUI e conheça nosso programa de patronato. Siga-nos nas redes sociais procurando por @Quatrode15_ no instagram e Quatrode15 no facebook. Não deixe de entrar em contato conosco através do nosso e-mail contato@quatrode15.com.br ou deixando aqui o seu comentário! Se não estiver cansado das nossas vozes você pode nos seguir a nossa equipe nas redes sociais Yuri Motoyama, Gilmar Esteves, Fabiano Fonseca, Daisy Motta e Ana Luiza Lopes. Referências ISLAM, Hashim; GIBALA, Martin J.; LITTLE, Jonathan P. Exercise snacks: A novel strategy to improve cardiometab
Brian Gibala and Joe Lynch discuss 5 things your carrier wants. Brian serves as Vice President of Sales at LTI Trucking Services, an asset-based truckload carrier and 3PL specializing in temperature-controlled contract service. About Brian Gibala Brian Gibala is the VP of Sales at LTI Trucking Services, an asset-based truckload carrier and 3PL specializing in temperature-controlled contract service. He studied Logistics and Operations Management at The University of Missouri-St. Louis and got his start in the industry at Hub Group in the Highway Brokerage division. Brian has worn many hats in his 8 years at LTI, holding various roles with responsibilities in operations, sales, pricing, customer success, and network strategy. Brian is passionate about Freight Network Engineering, building relationships, continuous improvement, analytics, and taking a hands-on approach in working with clients and teammates to achieve win-win solutions. Brian is a competitive and compassionate leader and happily married father of two young boys that love trucks. About LTI Trucking Services LTI Trucking Services is an asset-based, super-regional, truckload carrier and 3PL headquartered in St. Louis, MO offering reliable, consistent, quality capacity. One of The Top 500 For-Hire Carriers in United States, their network consists of nearly 300 tractors, 600 trailers, and 15,000 vetted partner carriers. LTI has strong density and capabilities in the Midwest and select markets in Georgia, Eastern Pennsylvania, Texas, and Colorado. Obsessed with efficiency and delivering on promises, LTI Trucking's niche strengths are leveraged by many Fortune 500 food manufacturers and retail corporations. Their professional drivers and experienced operations team work diligently to deliver value utilizing technology, proven processes, and resilience. Key Takeaways: 5 Things Your Carrier Wants Brian Gibala is the VP of Sales at LTI Trucking Services, an asset-based truckload carrier and 3PL specializing in temperature-controlled contract service. In the podcast interview, Brian and Joe discuss 5 things your carrier wants: Carriers want consistent shipments so they can manage their assets. Carriers want shippers who forecast their shipments and then meet those forecasted volumes - within reason because no forecast is perfect. A solid shipper/carrier partnership characterized by collaboration, communication, and great relationships. Consistent communication cadence (daily, weekly, monthly, quarterly, yearly) Load and unload quickly and move to drop & hook if feasible. Mutual respect LTI's fleet is based in St. Louis, a central location that enables them to cover the Midwest, East Coast, and South. LTI utilize their logistics division for increasing that coverage. The combination of both allows LTI to remain efficient and network-dense, while also covering freight across the nation, wherever it needs to go. Learn More About 5 Things Your Carrier Wants Brian on LinkedIn LTI Trucking Services on LinkedIn LTI Trucking Services The Tusk Logistics Story with Ben Emmrich The Logistics of Logistics Podcast If you enjoy the podcast, please leave a positive review, subscribe, and share it with your friends and colleagues. The Logistics of Logistics Podcast: Google, Apple, Castbox, Spotify, Stitcher, PlayerFM, Tunein, Podbean, Owltail, Libsyn, Overcast Check out The Logistics of Logistics on Youtube
Podle Dobravy Moldanové vzniklo příjmení Gibala z rodného jména, ale neuvádí, z jakého, snad z německého Gebhard ‒ alespoň tak se vykládá německé příjmení Giebel. Pokud by bylo příjmení Gibala variantou německého příjmení Giebel, mohlo by se uvažovat i o odvození ze středohornoněmeckého gebel, tj. „lebka“, „hlava“, nebo z gibel, tj. „štít“. Bylo by však třeba vidět archivní zápisy.Všechny díly podcastu O původu příjmení můžete pohodlně poslouchat v mobilní aplikaci mujRozhlas pro Android a iOS nebo na webu mujRozhlas.cz.
Připravili a provázejí Iva Bendová a Mirek Vaňura.Všechny díly podcastu O původu příjmení můžete pohodlně poslouchat v mobilní aplikaci mujRozhlas pro Android a iOS nebo na webu mujRozhlas.cz.
In this episode of the Brawn Body Health and Fitness Podcast, Dan is joined by Dr. Martin Gibala from McMaster University to discuss his book, work, and research on Interval Training, including the benefits and how to incorporate interval training into a fitness program. Dr. Martin Gibala is a professor and the Faculty of Science Research Chair in Integrative Exercise Physiology at McMaster University. His research examines the mechanistic basis of exercise responses in humans and the effects on health and performance. Dr. Gibala's science communication efforts include a bestselling book on the topic of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. He also co-teaches a massive open online course, Hacking Exercise For Health. The surprising new science of fitness. Developed with McMaster colleagues, the course content can be accessed for free through the Coursera learning platform. For more on Dr. Gibala, his research, and McMaster University, please check out https://science.mcmaster.ca/kinesiology/component/comprofiler/userprofile/gibalam.html and https://martingibala.com/ To keep up to date with everything Dan is doing on the podcast, be sure to subscribe and follow @brawnbody on social media! Episode Sponsors: MedBridge: https://www.medbridgeeducation.com/brawn-body-training or Coupon Code "BRAWN" for 40% off your annual subscription! CTM Band: https://ctm.band/collections/ctm-band coupon code "BRAWN10" = 10% off! TRX: trxtraining.com coupon code "TRX20BRAWN" = 20% off Red Light Therapy through Hooga Health: hoogahealth.com coupon code "brawn" = 12% off Ice shaker affiliate link: https://www.iceshaker.com?sca_ref=1520881.zOJLysQzKe Training Mask: "BRAWN" = 20% off at checkout https://www.trainingmask.com?sca_ref=2486863.iestbx9x1n Make sure you SHARE this episode with a friend who could benefit from the information we shared! Check out everything Dan is up to, including blog posts, fitness programs, and more by clicking here: https://linktr.ee/brawnbodytraining Liked this episode? Leave a 5-star review on your favorite podcast platform! --- Send in a voice message: https://anchor.fm/daniel-braun/message Support this podcast: https://anchor.fm/daniel-braun/support
Is it possible that 2 or 3 bursts of high-level exertion, often known as high-intensity interval training or HIIT, can result in measures of fitness and metabolism comparable to moderate, continuous exercise for 30-45 minutes? This week Dr. Kahn discusses the Tabata, Gibala, and Carol Bike protocols. All of which he uses in his own exercise routine. The Carol Bike features ReHIT or Reduced Exertion HIIT where even 5 minutes of exercise has been studied and shown to be favorable. New data from a large British database provides further support that there is just no time excuse not to exercise some most or all days. Thanks to sponsor memoryhealth.com and the discount code Kahn15.
Glenn McConell chats with Professor Marty Gibala from McMaster University in Canada about the physiological effects of high intensity interval training (HIIT) compared with continuous submaximal exercise training. Comparisons between the effects of HIIT and sprint interval training (SIT) are also discussed. The immense interest in HIIT was initiated by a ground breaking study that Marty conducted in 2005 comparing HIIT to submaximal exercise training. He has since been at the forefront of the area. The discussion focussed on HIIT vs SIT vs continuous submaximal exercise in regards to aerobic capacity, exercise performance, cardiovascular function, weight loss, insulin sensitivity and adherence to training. Sex differences in response to exercise training were also discussed. It was apparent from the discussion that although a lot is known in the area there is still much to learn. Twitter: @inside_exercise @gibalam @GlennMcConell1
¿Series de 30 segundos? ¿Para carreras de maratón y ultras? Sí, ya sabemos que al trail-runner lo que le gusta es la tirada larga, aquello de perderse horas y horas por el monte, y es por lo general poco amigo de las series, ¡mucho menos de las cortas y agónicas! Este episodio vamos a ver que esos intervalos de sprint tienen mucho que ofrecernos y, sobre todo, en sesiones de muy corta duración. Esto es pura magia, de verdad te lo digo. Hoy vamos a ver qué es el entrenamiento por intervalos de sprint, qué beneficios nos puede aportar y qué mecanismos explican su éxito. Terminaremos con algunas ideas y consideraciones. Bibliografía del episodio: Gibala and McGee (2008). Metabolic Adaptations to Short-term High-Intensity Interval Training. A Little Pain for a Lot of Gain? https://pubmed.ncbi.nlm.nih.gov/18362686/ Gist et al. (2014). Sprint Interval Training Effects on Aerobic Capacity: A Systematic Review and Meta-Analysis. https://pubmed.ncbi.nlm.nih.gov/24129784/ ✌️Guión y redacción: Héctor García Rodicio ¿Quieres seguir viendo más? 📍https://www.instagram.com/xim_escanellas/ 📍https://www.instagram.com/estrategas.Trail/ 📍https://www.instagram.com/estrategas.spartan/ Youtube: 📍https://www.youtube.com/c/XimEscanellasEstrategas/videos __________________________________________________________________ ¿Te gustaría saber más sobre nuestro filosofía de entrenamiento y como podemos ayudarte a dar un paso más en tus entrenamientos? Si es así entonces hablemos :) ✔️ Envíame un WhatsApp aquí: http://ximescanellas.com/hablamos/ ✔️ Regalo de bienvenida al podcast: https://ximescanellas.com/pagina-registro-5-claves/
When it comes to exercise, you are probably aware that it's a beneficial and healthy thing to do. Exercise helps build strong bodies, improve heart and lung functioning, reduce stress, improve sleep, and reduce body fat. When it comes to weight loss though, is there one form of exercise that's better than all the others? In this episode I discuss: - What the research shows when it comes to the best form of exercise. - What the benefits are of that form. - What EPOC is and why this is often overlooked when it comes to metabolism. - The key to any workout program...hint, it has nothing to do with sweat. Don't forget to sign up for the Metabolic Jumpstart waitlist! The Metabolic Jumpstart is a 30-day virtual group program that addresses 4 root-cause sources of weight gain and helps you take action on each. We focus on getting whole food ingredients MOST of the time, and not attaching guilt or shame for the times when we don't. Program starts May 1st! CLICK HERE to join the waitlist and receive $50 off cost of enrollment! Resources and referenced mentioned in this episode: - Join the Metabolic Jumpstart waitlist HERE! American Council on Exercise. “7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC)” retrieved from: https://www.acefitness.org/resources/pros/expert-articles/5008/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc/ Blackwell, J., Doleman, B., Herrod, P., Ricketts, S., Phillips, B. E., Lund, J. N., & Williams, J. P. (2018). Short-Term (
On episode 25 of The Buddy Ruski Show, Justin interviews Anna Gibala. Anna spent her childhood in Durham after being adopted from South Korea at 3 months old. Her interest in the culinary arts started early in life, watching cooking shows with her father and using food as a centerpiece for good times with her friends. (4:52)After graduation, Anna enrolled in culinary school at Johnson & Wales before venturing out to the west coast to further explore a career in food and level up her skills at a number of restaurants. (23:33) Clove & Hoof, a whole-animal butcher shop and restaurant in Oakland, left a lasting impression on Anna. It was here that visions for her own business began to materialize.Eventually, Anna moved back to her hometown to start Moonbelly Meat Company, a woman-owned sausage and charcuterie business serving locally sourced, humanely raised pork products. (38:47) We talked about the distinct branding for Moonbelly, why ethical, local sourcing is so important to the company's values, and the joy Anna gets from experimenting with different recipes, even for things as simple as hot dogs.As always, thank you for listening. If you like what you hear, be sure to share with your friends.You can always find new episodes of this podcast and so much more at BuddyRuski.com. Make it a part of your regular content digest.Follow on Twitter and Instagram: @buddyruski ★ Support this podcast ★
Mary Gibala is the Chief Revenue Officer at 33 Realty, a company specializing in multifamily property management. She joins Drew on the podcast to discuss lessons she learned running the property management division at 33 Realty, thinking like an owner, advice for individuals who self-manage their properties, and much more. -- The Rise and Invest Podcast is hosted by Drew Breneman, real estate investor and founder of Breneman Capital. Drew began his real estate career at just 19 years old when he bought his first two rental properties. At that early age, he learned real estate was the best method to generate cash flow and build wealth long-term when he was looking at how to invest his own money. He has since dedicated his career to building an organization that makes investing in high-quality real estate opportunities available to passive investors. His company, Breneman Capital, is a private real estate investment management firm specializing in the multifamily property sector. Breneman Capital employs a deliberate investment approach, leveraging data analytics and proprietary technology to generate superior risk-adjusted returns for investors. Breneman Capital has developed an investment strategy that aims to exploit market inefficiencies and reveal superior risk-adjusted opportunities through comprehensive use of technology and analytics. Get started today as an investor or learn more at: https://www.breneman.com -- Follow Drew on Social: Twitter: https://twitter.com/drewbreneman LinkedIn: https://www.linkedin.com/in/drewbreneman
In this week's episode of "The Discover Strength Podcast" I sat down with Exercise Physiologist and trainer Logan Morrison (Saint Louis Park) to discuss some exciting findings wrapped around short workouts. Firstly, we discuss some information in more detail from one of our previous episodes with Dr. Martin Gibala based on his book "The One-Minute Workout". A study that showed one bout of interval training per week was enough to greatly mitigate cardiovascular disease risk over the course of a 16-year study. More importantly, MORE exercise, didn't improve your decreases in risk, one workout was all that was needed. To brush up on our previous episode with Dr. Gibala click HERE. In the second half of the episode Logan and I discuss the importance of VO2 max and decreases in all cause mortality. Essentially the higher your VO2 max, the less likely you are to die from all causes. This becomes especially important because research indicates that the main driver of improvements in VO2 max is intensity of exercise, not the length. So shorter, higher intensity efforts are correlated with marked improvements in VO2 max, and a higher VO2 max is correlated with lower incidence of death from all causes.Just another reason to train harder, not longer. If you're interested in checking out this article in its entirety, please follow the link HERE to read more.To schedule your free introductory MedX Medical Session click HERE.
Should we break up our work days with short bouts of exercise? Should we exchange the single 45-minute workout for three 15-minute bouts, or even smaller units of physical activity? According to The One-Minute Workout author and McMaster kinesiology professor Martin Gibala, a series of short exercise bursts distributed throughout the day provides a wide variety of health and longevity benefits. In this episode, Prof. Gibala chats with host Shaun Francis about the benefits of exercise snacking, and how to do it right. Episode 91 webpage LINKS Check out Prof. Martin Gibala's website, and follow him on Twitter. Gibala wrote his book in collaboration with Eat Move Think producer Chris Shulgan. In it, Prof. Gibala distills the scientific evidence that shows how to gain the benefits of exercise in a more time-efficient manner than ever before. It's called The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter and it's available at Indigo and Amazon. In episode 91, Gibala references a large Norwegian study that suggested interval training is as good or better than traditional moderate exercise for longevity benefits. Here's the link from the British Medical Journal. Read Canada's 24-Hour Movement Guidelines Exercise snacks can simply involve climbing up a set of stairs. Here's a 2021 study published in Frontiers in Sports and Active Living (and co-authored by Gibala) suggesting that brief, vigorous stair climbing is effective to improve aerobic fitness. Here's Gibala's study that showed that one minute of all-out exercise three times a week could have similar benefits to 150 minutes of moderate exercise per week. Read other studies and trials Gibala has co-authored here. Here's a link to the Oura ring fitness tracker discussed in this episode. INSIGHTS According to Gibala, breaking up our exercise into short bursts throughout the day may be a better strategy to promote longevity and fitness compared to a single bout of exercise in an otherwise sedentary workday. For example, three 15-minute exercise breaks throughout the day is better for us than one 45-minute workout, Gibala says. [04:33] Long bouts of sitting or reclining—what scientists term “sedentary behaviour”—come with their own health risks regardless of whether you're getting in a daily workout. For example, a sedentary lifestyle has been tied to such risks as developing diabetes, or dying from cardiovascular disease. That's part of the reason why the snacking strategy is so beneficial—it breaks up periods of inactivity. [09:49] Gibala recommends breaking up our levels of exercise intensity into green, yellow and red zones. A light walk around the block would be a green zone exercise, and running up and down a flight of stairs might bring you into the “sub-maximal” yellow zone, which corresponds to above 80 percent of maximal heart rate. And then the red zone is as hard as you can go. “An extremely vigorous sprint would put you in the red zone...The more intense the better,” says Gibala. [10:21] One of Gibala's best-known studies (linked above) showed that three 20-second all-out sprints set into a 10-minute long protocol, repeated three times a week, could have the same benefits as the exercise guidelines' recommended 150 minutes of moderate exercise per week. In other words, one minute of hard exercise repeated three times a week could be as efficient as two and a half hours of physical activity. “We're talking minutes in order to reap some significant benefits,” said Gibala. [10:57] One simple protocol for exercise snacking discussed by Shaun and Gibala is one minute of hard exercise followed by a minute-long break, repeated five times. Shaun tends to repeat the minute-on, minute-off protocol ten times, to great effect. “It kills me… more than any other routine that I do,” Shaun says. “It's amazing, I can't even stop sweating when I'm done.” Gibala points out that if you're interested in time efficiency, five repeats will provide 70-80 percent of the benefit in just half the time. [22:15]
In this episode I talked to Dr. Martin Gibala, who is a Professor in the department of Kinesiology at McMaster University in Ontario (Canada). He is a world renown scientist who has done pioneering work to understand the physiological effects of interval training in general and, more specifically, high intensity interval training (HIIT). HIIT is a very time efficient type of training that is characterized by short bouts of high intensity exercise combined with short periods of complete rest or active recovery. We start talking about how time efficient really this type of training is. We also talk about recent studies showing that, even very short sessions of HIIT involving only three bouts of exercise of 20 seconds, can trigger very strong physiological adaptations. We discuss the mechanisms behind HIIT and whether this type of exercise could be a viable alternative to more traditional types of training. Dr. Gibala is the author of the book: The one minute workout. You can follow his research at https://martingibala.com or on twitter https://twitter.com/gibalam.
In this week's episode of "The Discover Strength Podcast" we are thrilled to be joined by Dr. Martin Gibala, PhD. from McMaster University in Canada.Dr. Gibala is a Senior Professor of Kinesiology at McMaster, and one of the world's foremost experts on High Intensity Interval Training (H.I.I.T.). His research starting in the early 2000's has helped inspire and lead the way for numerous other authors to publish thousands of papers on the topic of Interval Training. In this episode Dr. Gibala and I talk about just want constitutes Interval Training, why it's so effective and efficient, and reasons why busy people who are interested in improving their health may look to incorporate its principles into their exercise routine. For more information on Dr. Gibala's work, you can see a list of his peer reviewed publications on Research Gate, here. I would also highly recommend his best selling book "The One-Minute Workout", which details his history with Interval Training, and some of his own preferred methods for training. Purchase the book here.
Going back to the early 1900s, interval training has been used by athletes to develop the fitness required for their specific sport. As a result, most of the research conducted on high intensity interval training (HIIT) was focused on how it benefits for athletes, the prevailing belief was that HIIT was too intense for the average individual. However, because they can provide so many benefits in a limited amount of time, HIIT workouts were introduced to the consumer fitness market in the early 2000s. Over the past fifteen years HIIT has become a standard component of many fitness programs and remains one of the most popular fitness trends today. Dr. Martin Gibala is a professor of kinesiology from McMaster University in Hamilton, Canada who was one of the first exercise science researchers to study the benefits of HIIT for the average population and individuals dealing with chronic disease. Dr. Gibala's work demonstrating the health benefits of HIIT for non-athletes is one reason why it has become a mainstay of fitness programs. On this episode of All About Fitness, originally recorded in 2017, Dr. Gibala discusses the origins of HIIT, what his studies show about the health benefits and shares insights for how you can get a great workout with only one minute of high intensity exercise. To learn more about HIIT, its benefits and how you can use it to get results in only a limited amount of time, pick up a copy of Dr. Gibala's book: The 1 Minute Workout Catch the video version of this podcast on the All About Fitness Podcast channel on YouTube https://www.youtube.com/channel/UCkSEaOx8uEBksDjvcVjnizg BRAND NEW: Follow the @AllAboutFitnessPodcast feed on Instagram! Want to learn how to design your own programs to slow down the effects of the aging process? Invest in a copy of Smarter Workouts: The Science of Exercise Made Simple www.petemccallfitness.com - sign up for the mailing list to receive a free chapter and workout from Smarter Workouts AND be eligible to be invited to FREE HIIT at Home workouts! Learn more about the human body and how to design your own exercise programs with one of the All About Fitness e-books Exercise for the Fountain of Youth - $7; reviews the research of how exercise slows down the aging process, includes exercises and workouts to help you slow the effects of time. Functional Core Training - $7; based on the research of Dr. Stuart McGill, it teaches you how to design workout programs that will have you looking great and moving pain-free. Dynamic Anatomy - $7; reviews how the muscles in your body actually function, provides a number of exercises for how your muscles are really designed to work. Each one of the All About Fitness workout programs includes exercises for strength, metabolic conditioning and mobility to help you earn the body you want: 8 week Dumbbell Strength Training - $12 8 week Kettlebell Conditioning - $12 8 week Functional Core Strength Training - $12 Bundles of e-books and workout programs - train your brain as well as your muscles! Functional Core Training and Dynamic Anatomy - $12 Dynamic Anatomy and Core Training Workout Bundle - $19 Dynamic Anatomy recorded webinar and e-book - $19 If you are a fitness professional, you can earn CECs with one of the following courses, approved for continuing education credits by the American Council on Exercise (ACE), National Academy of Sports Medicine (NASM) and Athletics and Fitness Association of America (AFAA): Dynamic Anatomy: Learn how the muscles and fascia function as an integrated system and how to use that information to design the workout programs that deliver results for your clients. 0.2 CECs - $29 Glute Reboot: Learn how the most visible muscles in your body work as well as a variety of exercises to help them function (and look) better 0.2 CECs - $29 Total Body Core Training: Learn the science of exercise program design and how to apply it to build a stronger core from the inside out. 0.4 CECs - $67 Contact: Pete@petemccallfitness.com
In our chat you’ll learn about:What is high intensity interval training? How is it different from traditional kind of training? Different from long same-pace cardio?Exercise “snacks”, that take 10 or less minutes, can make all the difference – we don’t need to train for hours to get a lot of positive health and fitness effects of exercise. Sometimes, 10 minutes is all we have – what’s best way to use them when it comes to exercise?Why is interval walking is better than regular walking?Working on insulin sensitivity? HIIT might be a thing for you!Getting fitter result of exercise is so undervalued! 10% fitter - 13% less of dying of all-cause mortality, 50% less developing cardio vascular disease…Why high-performing pro-athletes might consider adding interval training not just mileage. What percentage of training should be HIIT VS traditional training? For pros and non-pros who have a whole other life to take care of?Is there better training to better manage hunger levels?Which training burns more calories? HIIT or longer cardio? In a 24-hour time period?What’s best training to keep as much muscle mass as possible? The answer might surprise you!Martin’s training – from interval training cardio, to weight training to exercise snacks, warm-ups and cool downs, foam rolling. Dr Martin Gibala, BIO:https://martingibala.com/https://twitter.com/gibalamFREE COURSE: "Hacking Exercise For Health. The surprising new science of fitness."BOOK: "The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter"Dr. Martin Gibala is a professor and the Faculty of Science Research Chair in Integrative Exercise Physiology at McMaster University. His research examines the mechanistic basis of exercise responses in humans, and associated health impacts. Dr. Gibala's science communication efforts include a bestselling book on the topic of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. He also co-teaches a massive open online course, Hacking Exercise For Health. The surprising new science of fitness. Developed with McMaster colleagues, the course content can be accessed for free through the Coursera learning platform.Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBE
High intensity exercise is kind of like wine. Let me explain, the occasional glass of wine isn't bad for you and could provide health benefits. However, drinking too much wine it could definitely be bad for your health. High Intensity Interval Training (HIIT) is the same way; some HIIT could be good for you and deliver many health benefits, but doing too much HIIT could cause an overuse injury or lead to overtraining syndrome. If you're an avid exercise enthusiast or hardcore fitness junkie going nuts because you can't do your favorite workouts in the gym and you're worried about losing your fitness level or falling out of shape, don't worry! Doing less than 10 minutes of HIIT could improve your overall fitness while helping you to maintain a healthy bodyweight and other significant health benefits. Side note: doing few minutes of HIIT will NOT help manage a healthy weight if you spend the rest of the day binging on demand TV while eating sugary snacks, you're going to have to step away from the couch, put down the junk food and get ready to sweat! Dr. Martin Gibala is the Chair of the Kinesiology Department at McMaster University in Canada and one of the top researchers on High Intensity Interval Training (HIIT). Dr. Gibala wrote the book, 1 Minute Workout based on his extensive study of HIIT and joins All About Fitness to share how doing just a little high intensity exercise can deliver numerous benefits. Dr. Gibala talks about practical HIIT solutions that you can easily do while sheltering in place to help flatten the curve. If you're looking for excellent, research-based options for how to maintain your fitness from the safety of your home, you will definitely learn a LOT from this conversation. Learn more about HIIT, take Dr. Gibala's open source class on Hacking Exercise for Health by following THIS LINK Pick up a copy of Dr. Gibala's book: The 1 Minute Workout All About Fitness does not take advertiser dollars, nor will it hide valuable content behind a pay wall; if you enjoy what you learn and want to support the podcast please consider purchasing one of the following resources that can help you learn how to use exercise to enhance your quality of life. Do your hamstrings really extend the knee? What's the best way to exercise your inner thigh muscles? Are crunches the best exercise for your abs? FOLLOW THIS LINK to the recorded webinar on Dynamic Anatomy, it includes a copy of the Dynamic Anatomy e-book that will help you understand how your muscles function during exercise so you can stay injury-free while you train! Only $27 for both The All About Fitness 8 week exercise programs will you gain strength, improve definition, burn calories while helping to reduce the effects of the passage of time on your body. Each program includes HIIT workouts to help you get in top shape in less than 10 minutes. 8 week Dumbbell Strength Training - only $19 8 week Kettlebell Conditioning - only $19 8 week Functional Core Training - only $19 Dynamic Anatomy e-book - learn how your muscles function when you exercise for $14! To learn how to design exercise programs using only 1 piece of equipment, pick up a copy of Smarter Workouts: The Science of Exercise Made Simple Free information and sample HIIT workouts you can do at home can be found on the All About Fitness podcast YouTube channel - including this recorded webinar on how high intensity exercise can slow down the aging process: https://youtu.be/F6rd-1SCjtc Go to www.petemccallfitness.com and sign up for the mailing list to receive a FREE CHAPTER and workout from my book Smarter Workouts @PeteMcCall_fitness on Instagram to learn great exercise tips and workout ideas
https://construyetufisico.com/entrenamiento/mito-entreno-hiit-y-epoc/ Es posible que haya oído hablar de EPOC, o como se le conoce comúnmente, el efecto de seguir quemando calorías después de hacer ejercicio. Recientemente, se ha puesto muy de moda como una explicación de los beneficios del entrenamiento en intervalos de alta intensidad (HIIT). Muchos dicen que el entrenamiento a intervalos es mejor que el cardio continuo, y específicamente que el entrenamiento a intervalos es más efectivo para perder peso o quemar grasa porque aumenta el EPOC más que el cardio continuo. Según esa lógica, quemas más calorías después de terminar un entrenamiento de intervalos, lo que te llevaría a la pérdida de peso. Si todo el mundo lo dice, debe ser cierto ¿no? Pues no. Este es un caso de investigación que se saca de contexto y se tergiversa para dar un argumento para un tipo de ejercicio sobre otro. Esto sucede con demasiada frecuencia en la industria del fitness. Hay que vender el entrenamiento nuevo, con nuevo equipamiento, nueva suplementación, nueva dieta asociada… Yo llevo por aquí 20 años y he visto pasar unas cuantas ya. Todas son mejores que la anterior, pero cada vez estamos igual, sino peor. ¿Qué es el EPOC? EPOC significa consumo de oxígeno después del ejercicio. Es un aumento en el consumo de oxígeno por encima de los niveles de reposo que ocurre después del ejercicio. El aumento del consumo de oxígeno requiere energía, por lo que EPOC significa que tú quemas calorías incluso después de hace un ejercicio. El propósito del EPOC es recuperar el cuerpo a su estado de reposo y crear adaptaciones las fisiológicas. Algunos estudios han encontrado que el EPOC dura hasta 24 horas, mientras que otros han encontrado que es mucho más corto, menos de una hora en algunos casos. Dependiendo de cómo o a quién le hagan el experimento. A pesar de lo que muchos nos quieren vender, las investigaciones dicen que el efecto del EPOC es bastante pequeño, por tiempo de duración y por intensidad del mismo. Y solo hace que quemes unas cuantas calorías extras. Poco relevantes si las comparas con las quemadas durante el ejercicio en sí. La cantidad de energía extra quemada durante el EPOC es sólo alrededor del 6-15% de la que se usa durante el ejercicio. Por ejemplo, 20 rondas de intervalos de 1 minuto de carrera hechos al 105% del VO2máx, separadas por 2 minutos de descanso quemaron un promedio de 537 calorías durante el ejercicio y 64 calorías adicionales en las 9 horas posteriores a la sesión. También se ha visto grandes diferencias individuales en las respuestas al EPOC. Eso significa que dos personas que hacen exactamente el mismo entrenamiento probablemente quemarían diferentes cantidades de calorías tanto durante como después de la sesión. Esto cambia según tu género, edad, fisiología y estado de entrenamiento. Y factores de estilo de vida como la dieta, el sueño y el estrés. Ten esto en cuenta la próxima vez que escuches que cierto entrenamiento o ejercicio quemará X calorías, o cuando mires el contador de calorías de la máquina del gimnasio, el Apple watch, la pulsera de 20€ de los chinos o la super app que te has bajado “gratis” al movil. La raíz del EPOC y el mito de los intervalos El EPOC aumenta exponencialmente con el aumento de la intensidad del ejercicio para la misma distancia o tiempo. En otras palabras, si corres cinco Km en 25 minutos, tienes un EPOC mayor que si te tiras 50 minutos correr esos mismos cinco Km. Si ese es el caso, tendría sentido que los intervalos, que se realizan a una intensidad mucho más alta que el cardio continuo, tendrían un efecto EPOC mucho mayor. Aunque esta explicación tiene sentido “lógico”, los estudios que han investigado directamente el EPOC entre el entrenamiento a intervalos y el cardio continuo no respaldan exactamente la teoría, especialmente cuando consideran la investigación en su aplicación en el mundo real. ¿Qué dice la investigación sobre el EPOC? Los estudios han demostrado que cuando el gasto de energía se mide durante varias horas después de una sesión de entrenamiento, los intervalos y el cardio continuo queman aproximadamente la misma cantidad de calorías después del ejercicio. Tres estudios vieron que los participantes quemaron una cantidad similar de calorías en las horas posteriores al entrenamiento de intervalos o al cardio de toda la vida, pero la sesión de intervalos solo duró 20 minutos en total. Mientras que el cardio de toda la vida duró 30, 50 o 60 minutos, dependiendo de cuál de los 3 estudios mires. Otro estudio comparó las sesiones de entrenamiento por duración, por lo que los participantes hicieron aproximadamente 45 minutos de entrenamiento por intervalos y 45 minutos de cardio continuo. El EPOC fue más alto después del entrenamiento de intervalos que el cardio continuo, con los participantes quemando aproximadamente 12 calorías por hora más después de los intervalos en comparación con el cardio continuo. Por supuesto, uno de los principales beneficios del entrenamiento de intervalos es la capacidad de tener mejoras parecidas en el estado físico y la pérdida de grasa, pero teniendo que entrenar menos tiempo. Según estos estudios, parece que el entrenamiento de intervalos tiene una mayor capacidad para inducir EPOC que el cardio continuo. Solo lleva un tiempo relativamente corto para que los intervalos creen la misma cantidad de EPOC que el cardio continuo, aunque el ejercicio debe hacerse a una intensidad mucho mayor para lograr ese efecto. Cuando las investigaciones se encuentra con el mundo real Vamos a pensar en todo lo que te he dicho en algo menos teórico, en algo más del día a día. Algo más de ir un rato al gimnasio después de trabajar y antes de liarte con tu casa. Usaré los datos del estudio Skelly como ejemplo. En este estudio, los participantes respiraron a través de una boquilla y se analizó su aire exhalado para medir el consumo de oxígeno y calcular su gasto de energía. El aire expirado se recogió cada pocas horas durante un período de 24 horas. Con un entreno de 1 hora. Durante esa hora, unos descansaron durante toda la hora (grupo control), otros descansaron durante 10 minutos y luego pedalearon durante 50 minutos continuamente a una intensidad moderada, y otro grupo descansaron durante 40 minutos y luego hicieron intervalos de ciclismo de alta intensidad de 10 rondas de 60 segundos pedaleando con 60 segundos de descanso. Aquí está el número promedio de calorías que quemaron durante el ejercicio: Descanso: 125 calorías. 50 min en bicicleta: 547 calorías Intervalos de 20 minutos: 352 calorías. Durante las 24 horas siguientes incluido el período de ejercicio. La hora de entreno y las 23 horas siguientes juntas, aquí están aproximadamente cuántas calorías quemaron: Descanso: 3005 calorías. 50 min en bicicleta: 3464 calorías Intervalos de 20 minutos: 3368 calorías. Quemaron más calorías durante 50 minutos de ciclismo continuo que durante la sesión de intervalos de 20 minutos en la hora de entrenamiento. Y quemaron más calorías totales durante 24 horas cuando hicieron ciclismo continuo. La diferencia entre el cardio continuo y el entrenamiento de intervalos en este caso es de sólo 100 calorías en 24 horas. Más importante aún, como era de esperar, tanto el entrenamiento continuo de cardio como el intervalo quemaron más calorías que no hacer ejercicio. Aproximadamente 350-450 calorías adicionales durante las 24 horas. ¿Hago HIIT o cardio de baja intensidad? A ver, es probable que quemes una cantidad similar de calorías si haces una sesión de intervalo corta pero muy intensa, o una sesión de cardio de intensidad moderada-baja y larga. Si realiza una sesión de intervalos larga, debe tener un efecto EPOC mayor que si haces la misma duración de cardio de intensidad moderada. Pero recuerda que los intervalos deben hacerse a una intensidad muy alta, repito muy alta para tener los beneficios. Estirar una sesión de intervalo más allá de unos 20-25 minutos es inutil, porque la mayoría de las personas no podemos mantener la intensidad necesaria durante todo ese tiempo. Para ser claros, no estoy tratando de desanimarte a no hacer entrenamiento a intervalos. Se ha demostrado que los intervalos son una forma muy eficiente de mejorar la condición física y la pérdida de peso y grasa. Solo que no es el EPOC lo que te dará esos superbeneficios que tan de moda están. Ahora se está viendo que el HIIT puede hacer ciertos cambios hormonales por llevar al cuerpo a un estado de estrés mayor por la alta intensidad. Tener menos hambre, lo que hace que comas menos calorías totales lo que hace que tengas un déficit calórico mayor. O forzar al cuerpo a utilizar grasa como combustible, haciendo que tu organismo sea más eficiente a la hora de gestionar la energía. No te compliques la vida con el entrenamiento Un ejercicio no es "mejor" o "peor" que otro. Las personas que dicen que el entrenamiento por intervalos es mejor que el cardio de baja intensidad (o incluso que es malo), y que tiran del EPOC para validar su afirmación, están equivocados y es un problema. Enfrentar una forma de ejercicio contra otra simplemente hace que sea más difícil para las nosotros hacer lo correcto. Y lo correcto es encontrar un ejercicio, un entrenamiento que disfrutes, que te vaya bien, que te ayude a conseguir tus objetivos y que puedas mantener en el tiempo. Por muy científicamente probado que sea un entrenamiento, si no te gusta o no puedes seguirlo, lo vas a acabar dejando. Y como ya te he dicho antes, no hacer ejercicio si tiene una diferencia grande. Ya te lo he dicho al principio, entrenamientos simples para vidas complicadas. En mi entrenamiento hay entrenos con pesas clásico de toda la vida del estilo press banca 4 X 10 o sentadillas 5 X 5. Hay entrenos metabólicos, tipo HIIT, sesiones de larga duración con intensidad media… Te propongo un poco de todo para que pruebes y compares. Que veas que te gusta más, que te sienta mejor. Todo con una programación, compensando un entreno con otro, una sesión con otra. Así al final de todo podrás decidir que es lo que quieres seguir o trabajar más, y que es lo que no se ajusta a ti, a tu vida, a tus gustos o a tus objetivos. References: 1. Elisabet Børsheim and Roald Bahr. "Effect of exercise intensity, duration and mode on post-exercise oxygen consumption." Sports Medicine 33, no. 14(2003): 1037-1060. 2. Joseph Laforgia, Robert T. Withers, N. J. Shipp, and Christopher J. Gore. "Comparison of energy expenditure elevations after submaximal and supramaximal running." Journal of Applied Physiology 82, no. 2(1997): 661-666. 3. Joseph Laforgia, Robert T. Withers, and Christopher J. Gore. "Effects of exercise intensity and duration on the excess post-exercise oxygen consumption." Journal of Sports Sciences 24, no. 12(2006): 1247-1264. 4. Tom J. Hazell, T. Dylan Olver, Craig D. Hamilton, and Peter W.R. Lemon. "Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise." International Journal of Sport Nutrition and Exercise Metabolism 22, no. 4 (2012): 276-283. 5. Lauren E. Skelly, Patricia C. Andrews, Jenna B. Gillen, Brian J. Martin, Michael E. Percival, and Martin J. Gibala. “High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment.” Applied Physiology, Nutrition, and Metabolism 39, no. 7(2014): 1-4. 6. Cameron B. Williams, Jason G.E. Zelt, Laura N. Castellani, Jonathan P. Little, Mary E. Jung, David C. Wright, Michael E. Tschakovsky, and Brendon J. Gurd. “Changes in mechanisms proposed to mediate fat loss following an acute bout of high-intensity interval and endurance exercise.” Applied Physiology, Nutrition, and Metabolism 38, no. 12(2013): 1–9. 7. Beau Kjerulf Greer, Prawee Sirithienthad, Robert J. Moffatt, Richard T. Marcello, and Lynn B. Panton. “EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training.” Research Quarterly for Exercise and Sport 86, no. 2(2015): 190–195
https://construyetufisico.com/entrenamiento/mito-entreno-hiit-y-epoc/ Es posible que haya oído hablar de EPOC, o como se le conoce comúnmente, el efecto de seguir quemando calorías después de hacer ejercicio. Recientemente, se ha puesto muy de moda como una explicación de los beneficios del entrenamiento en intervalos de alta intensidad (HIIT). Muchos dicen que el entrenamiento a intervalos es mejor que el cardio continuo, y específicamente que el entrenamiento a intervalos es más efectivo para perder peso o quemar grasa porque aumenta el EPOC más que el cardio continuo. Según esa lógica, quemas más calorías después de terminar un entrenamiento de intervalos, lo que te llevaría a la pérdida de peso. Si todo el mundo lo dice, debe ser cierto ¿no? Pues no. Este es un caso de investigación que se saca de contexto y se tergiversa para dar un argumento para un tipo de ejercicio sobre otro. Esto sucede con demasiada frecuencia en la industria del fitness. Hay que vender el entrenamiento nuevo, con nuevo equipamiento, nueva suplementación, nueva dieta asociada… Yo llevo por aquí 20 años y he visto pasar unas cuantas ya. Todas son mejores que la anterior, pero cada vez estamos igual, sino peor. ¿Qué es el EPOC? EPOC significa consumo de oxígeno después del ejercicio. Es un aumento en el consumo de oxígeno por encima de los niveles de reposo que ocurre después del ejercicio. El aumento del consumo de oxígeno requiere energía, por lo que EPOC significa que tú quemas calorías incluso después de hace un ejercicio. El propósito del EPOC es recuperar el cuerpo a su estado de reposo y crear adaptaciones las fisiológicas. Algunos estudios han encontrado que el EPOC dura hasta 24 horas, mientras que otros han encontrado que es mucho más corto, menos de una hora en algunos casos. Dependiendo de cómo o a quién le hagan el experimento. A pesar de lo que muchos nos quieren vender, las investigaciones dicen que el efecto del EPOC es bastante pequeño, por tiempo de duración y por intensidad del mismo. Y solo hace que quemes unas cuantas calorías extras. Poco relevantes si las comparas con las quemadas durante el ejercicio en sí. La cantidad de energía extra quemada durante el EPOC es sólo alrededor del 6-15% de la que se usa durante el ejercicio. Por ejemplo, 20 rondas de intervalos de 1 minuto de carrera hechos al 105% del VO2máx, separadas por 2 minutos de descanso quemaron un promedio de 537 calorías durante el ejercicio y 64 calorías adicionales en las 9 horas posteriores a la sesión. También se ha visto grandes diferencias individuales en las respuestas al EPOC. Eso significa que dos personas que hacen exactamente el mismo entrenamiento probablemente quemarían diferentes cantidades de calorías tanto durante como después de la sesión. Esto cambia según tu género, edad, fisiología y estado de entrenamiento. Y factores de estilo de vida como la dieta, el sueño y el estrés. Ten esto en cuenta la próxima vez que escuches que cierto entrenamiento o ejercicio quemará X calorías, o cuando mires el contador de calorías de la máquina del gimnasio, el Apple watch, la pulsera de 20€ de los chinos o la super app que te has bajado “gratis” al movil. La raíz del EPOC y el mito de los intervalos El EPOC aumenta exponencialmente con el aumento de la intensidad del ejercicio para la misma distancia o tiempo. En otras palabras, si corres cinco Km en 25 minutos, tienes un EPOC mayor que si te tiras 50 minutos correr esos mismos cinco Km. Si ese es el caso, tendría sentido que los intervalos, que se realizan a una intensidad mucho más alta que el cardio continuo, tendrían un efecto EPOC mucho mayor. Aunque esta explicación tiene sentido “lógico”, los estudios que han investigado directamente el EPOC entre el entrenamiento a intervalos y el cardio continuo no respaldan exactamente la teoría, especialmente cuando consideran la investigación en su aplicación en el mundo real. ¿Qué dice la investigación sobre el EPOC? Los estudios han demostrado que cuando el gasto de energía se mide durante varias horas después de una sesión de entrenamiento, los intervalos y el cardio continuo queman aproximadamente la misma cantidad de calorías después del ejercicio. Tres estudios vieron que los participantes quemaron una cantidad similar de calorías en las horas posteriores al entrenamiento de intervalos o al cardio de toda la vida, pero la sesión de intervalos solo duró 20 minutos en total. Mientras que el cardio de toda la vida duró 30, 50 o 60 minutos, dependiendo de cuál de los 3 estudios mires. Otro estudio comparó las sesiones de entrenamiento por duración, por lo que los participantes hicieron aproximadamente 45 minutos de entrenamiento por intervalos y 45 minutos de cardio continuo. El EPOC fue más alto después del entrenamiento de intervalos que el cardio continuo, con los participantes quemando aproximadamente 12 calorías por hora más después de los intervalos en comparación con el cardio continuo. Por supuesto, uno de los principales beneficios del entrenamiento de intervalos es la capacidad de tener mejoras parecidas en el estado físico y la pérdida de grasa, pero teniendo que entrenar menos tiempo. Según estos estudios, parece que el entrenamiento de intervalos tiene una mayor capacidad para inducir EPOC que el cardio continuo. Solo lleva un tiempo relativamente corto para que los intervalos creen la misma cantidad de EPOC que el cardio continuo, aunque el ejercicio debe hacerse a una intensidad mucho mayor para lograr ese efecto. Cuando las investigaciones se encuentra con el mundo real Vamos a pensar en todo lo que te he dicho en algo menos teórico, en algo más del día a día. Algo más de ir un rato al gimnasio después de trabajar y antes de liarte con tu casa. Usaré los datos del estudio Skelly como ejemplo. En este estudio, los participantes respiraron a través de una boquilla y se analizó su aire exhalado para medir el consumo de oxígeno y calcular su gasto de energía. El aire expirado se recogió cada pocas horas durante un período de 24 horas. Con un entreno de 1 hora. Durante esa hora, unos descansaron durante toda la hora (grupo control), otros descansaron durante 10 minutos y luego pedalearon durante 50 minutos continuamente a una intensidad moderada, y otro grupo descansaron durante 40 minutos y luego hicieron intervalos de ciclismo de alta intensidad de 10 rondas de 60 segundos pedaleando con 60 segundos de descanso. Aquí está el número promedio de calorías que quemaron durante el ejercicio: Descanso: 125 calorías. 50 min en bicicleta: 547 calorías Intervalos de 20 minutos: 352 calorías. Durante las 24 horas siguientes incluido el período de ejercicio. La hora de entreno y las 23 horas siguientes juntas, aquí están aproximadamente cuántas calorías quemaron: Descanso: 3005 calorías. 50 min en bicicleta: 3464 calorías Intervalos de 20 minutos: 3368 calorías. Quemaron más calorías durante 50 minutos de ciclismo continuo que durante la sesión de intervalos de 20 minutos en la hora de entrenamiento. Y quemaron más calorías totales durante 24 horas cuando hicieron ciclismo continuo. La diferencia entre el cardio continuo y el entrenamiento de intervalos en este caso es de sólo 100 calorías en 24 horas. Más importante aún, como era de esperar, tanto el entrenamiento continuo de cardio como el intervalo quemaron más calorías que no hacer ejercicio. Aproximadamente 350-450 calorías adicionales durante las 24 horas. ¿Hago HIIT o cardio de baja intensidad? A ver, es probable que quemes una cantidad similar de calorías si haces una sesión de intervalo corta pero muy intensa, o una sesión de cardio de intensidad moderada-baja y larga. Si realiza una sesión de intervalos larga, debe tener un efecto EPOC mayor que si haces la misma duración de cardio de intensidad moderada. Pero recuerda que los intervalos deben hacerse a una intensidad muy alta, repito muy alta para tener los beneficios. Estirar una sesión de intervalo más allá de unos 20-25 minutos es inutil, porque la mayoría de las personas no podemos mantener la intensidad necesaria durante todo ese tiempo. Para ser claros, no estoy tratando de desanimarte a no hacer entrenamiento a intervalos. Se ha demostrado que los intervalos son una forma muy eficiente de mejorar la condición física y la pérdida de peso y grasa. Solo que no es el EPOC lo que te dará esos superbeneficios que tan de moda están. Ahora se está viendo que el HIIT puede hacer ciertos cambios hormonales por llevar al cuerpo a un estado de estrés mayor por la alta intensidad. Tener menos hambre, lo que hace que comas menos calorías totales lo que hace que tengas un déficit calórico mayor. O forzar al cuerpo a utilizar grasa como combustible, haciendo que tu organismo sea más eficiente a la hora de gestionar la energía. No te compliques la vida con el entrenamiento Un ejercicio no es "mejor" o "peor" que otro. Las personas que dicen que el entrenamiento por intervalos es mejor que el cardio de baja intensidad (o incluso que es malo), y que tiran del EPOC para validar su afirmación, están equivocados y es un problema. Enfrentar una forma de ejercicio contra otra simplemente hace que sea más difícil para las nosotros hacer lo correcto. Y lo correcto es encontrar un ejercicio, un entrenamiento que disfrutes, que te vaya bien, que te ayude a conseguir tus objetivos y que puedas mantener en el tiempo. Por muy científicamente probado que sea un entrenamiento, si no te gusta o no puedes seguirlo, lo vas a acabar dejando. Y como ya te he dicho antes, no hacer ejercicio si tiene una diferencia grande. Ya te lo he dicho al principio, entrenamientos simples para vidas complicadas. En mi entrenamiento hay entrenos con pesas clásico de toda la vida del estilo press banca 4 X 10 o sentadillas 5 X 5. Hay entrenos metabólicos, tipo HIIT, sesiones de larga duración con intensidad media… Te propongo un poco de todo para que pruebes y compares. Que veas que te gusta más, que te sienta mejor. Todo con una programación, compensando un entreno con otro, una sesión con otra. Así al final de todo podrás decidir que es lo que quieres seguir o trabajar más, y que es lo que no se ajusta a ti, a tu vida, a tus gustos o a tus objetivos. References: 1. Elisabet Børsheim and Roald Bahr. "Effect of exercise intensity, duration and mode on post-exercise oxygen consumption." Sports Medicine 33, no. 14(2003): 1037-1060. 2. Joseph Laforgia, Robert T. Withers, N. J. Shipp, and Christopher J. Gore. "Comparison of energy expenditure elevations after submaximal and supramaximal running." Journal of Applied Physiology 82, no. 2(1997): 661-666. 3. Joseph Laforgia, Robert T. Withers, and Christopher J. Gore. "Effects of exercise intensity and duration on the excess post-exercise oxygen consumption." Journal of Sports Sciences 24, no. 12(2006): 1247-1264. 4. Tom J. Hazell, T. Dylan Olver, Craig D. Hamilton, and Peter W.R. Lemon. "Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise." International Journal of Sport Nutrition and Exercise Metabolism 22, no. 4 (2012): 276-283. 5. Lauren E. Skelly, Patricia C. Andrews, Jenna B. Gillen, Brian J. Martin, Michael E. Percival, and Martin J. Gibala. “High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment.” Applied Physiology, Nutrition, and Metabolism 39, no. 7(2014): 1-4. 6. Cameron B. Williams, Jason G.E. Zelt, Laura N. Castellani, Jonathan P. Little, Mary E. Jung, David C. Wright, Michael E. Tschakovsky, and Brendon J. Gurd. “Changes in mechanisms proposed to mediate fat loss following an acute bout of high-intensity interval and endurance exercise.” Applied Physiology, Nutrition, and Metabolism 38, no. 12(2013): 1–9. 7. Beau Kjerulf Greer, Prawee Sirithienthad, Robert J. Moffatt, Richard T. Marcello, and Lynn B. Panton. “EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training.” Research Quarterly for Exercise and Sport 86, no. 2(2015): 190–195
Intervall er en av de mest effektive øktene du kan trene. I tillegg passer intervaller for de fleste mennesker og det har blitt en utrolig populær måte å trene på. Til tross for dette er det et av de temaene Eirik og Melina har fått aller mest spørsmål om opp igjennom, og det er mange filosofier rundt hvordan de bør gjennomføres, enda mer erfaring og selvfølgelig litt vitenskap. Bli med og dykk ned inn i dette temaet der øktdesign, intensiteter, varighet, fart, pauser og mer til diskuteres! Linker til episoden: Spilsbury, Kate L, Barry W Fudge, Stephen A Ingham, Steve H Faulkner, and Myra A Nimmo. "Tapering Strategies in Elite British Endurance Runners." European Journal of Sport Science 15.5 (2015): 367-73. Web. Link: https://www.tandfonline.com/doi/citedby/10.1080/17461391.2014.955128?scroll=top&needAccess=true Tønnessen, Espen, Øystein Sylta, Thomas A. Haugen, Erlend Hem, Ida S. Svendsen, and Stephen Seiler. "The Road to Gold: Training and Peaking Characteristics in the Year Prior to a Gold Medal Endurance Performance." 9.7 (2014): E101796. Web. Link: https://www.researchgate.net/publication/263010572_The_Road_to_Gold_Training_and_Peaking_Characteristics_in_the_Year_Prior_to_a_Gold_Medal_Endurance_Performance Seiler, Stephen, and Tonnessen, Espen. "Intervals, Thresholds, and Long Slow Distance: The Role of Intensity and Duration in Endurance Training.(Perspectives / Training)(Report)." Sportscience 13 (2009): 32. Web. Link: https://www.researchgate.net/publication/233855836_Intervals_Thresholds_and_Long_Slow_Distance_the_Role_of_Intensity_and_Duration_in_Endurance_Training MacInnis, and Gibala. "Physiological Adaptations to Interval Training and the Role of Exercise Intensity." Journal of Physiology 595.9 (2017): 2915-930. Web. Link: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273196Helgerud et al. 2007: Aerobic high-intensity intervals improve VO2max more than moderate training. Link: https://www.ncbi.nlm.nih.gov/pubmed/17414804 See acast.com/privacy for privacy and opt-out information.
Dr. Martin Gibala is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada. The author of the best selling book "The One Minute Workout", Dr. Gibala is an expert in the realm of High Intensity Interval Training, also known as HIIT. On this episode of the podcast, we discuss HIIT for triathletes and how HIIT training can bring more benefits in a shorter amount of time than traditional, long, steady-state training.
Martin Gibala PhD (@Gibalam) is a professor and chair of the Department of Kinesiology at McMaster University in Hamilton, Canada. His research on the health benefits of interval training has attracted immense scientific attention and worldwide media coverage. He is the author of a bestselling book, The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter. Martin has published more than a hundred peer-reviewed articles, is frequently invited to speak at international scientific meetings, and has received multiple awards for teaching excellence. Listen to my first podcast with Martin HERE In this follow-up episode, I took some time to digest Martin's comments in Part 1, read more scientific literature, and use your questions and comments to expand on our first conversation. There has been a lot of debate in the high intensity strength training (HIST) community about whether or not high intensity interval training is an important adjunct for optimising cardiovascular fitness and health span. We discuss: How important is HIIT if you're already doing HIST? How long does it take for cardiovascular fitness to de-condition? How much can you improve your VO2 max and how much is genetic? An ideal template for overall fitness … and much, much more Learn how to grow your high intensity strength training business – Click Here This episode is brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilised by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $500 OFF install, please go to ARXFit.com and mention Corporate Warrior in the how did you hear about us field – Learn more HERE For all of the show notes, links and resources - Click Here
Martin Gibala, Ph.D. is a professor and chair of the Department of Kinesiology at McMaster University in Hamilton, Canada. His research on the health benefits of interval training has attracted immense scientific attention and worldwide media coverage. He is the author of a bestselling book, The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter. Martin has published more than a hundred peer-reviewed articles, is frequently invited to speak at international scientific meetings, and has received multiple awards for teaching excellence. Highlights: HIT vs HIIT - do you need both? The potential downsides of HIIT How HIIT can help you perform in endurance based events …. and much, much more Let me know what you think about the HIT vs HIIT in the comments below! Get access to behind-the-scenes, my random thoughts, HIT tips and tricks, and other goodies on my Patreon HERE This episode is brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilised by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $500 OFF install, please go to ARXfit.com and mention Corporate Warrior in the how did you hear about us field – ORDER HERE For all of the show notes, links and resources - Click HERE
Estudios por orden según los nombro: https://www.ncbi.nlm.nih.gov/pubmed/8897392 https://www.ncbi.nlm.nih.gov/pubmed/26121248 https://www.ncbi.nlm.nih.gov/pubmed/17991697 https://www.ncbi.nlm.nih.gov/pubmed/16825308 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/ https://www.ncbi.nlm.nih.gov/pubmed/12960015 https://www.ncbi.nlm.nih.gov/pubmed/19268526 Lo que tu sientes no importa. Lo que te quiero decir es que tu sensación subjetiva de lo duro que es un entrenamiento no vale para nada. Lo que importa es lo que la ciencia tiene que decir de forma objetiva sobre el entrenamiento y el cambio en la composición corporal. El entrenamiento HIIT deja a las personas tiradas en el suelo en un charco de sudor con la sensación de que si dura un `poco más hubieran muerto. En este artículo, propongo una forma más inteligente de entrenamiento, que debería tener un mayor efecto sobre la resistencia y los efectos de la composición corporal a largo plazo. Este entrenamiento de repetición de alta intensidad (HIRT) puede no "sentirse" tan bien, pero tus sentimientos no importan. Historia de HIIT El entrenamiento por intervalos con intensidades altas ha existido desde hace muchos años. El punto de inflexión del HIIT parece haber venido con la investigación del Dr. Izumi Tabata. ¿Te suena de algo el apellido del japonés? Pues a principios de la década de los 90’, colaboró ??con Irisawa Koichi, el entrenador del equipo japonés de patinaje de velocidad que había desarrollado un protocolo de ráfagas cortas y máximas de sprints seguidas de cortos períodos de descanso. Esta ráfaga máxima corta mejoró y mantuvo el rendimiento máximo en atletas de élite de patinaje de velocidad. Tabata quería probar el protocolo con atletas de diferentes niveles. El documento inicial de Tabata de 1996 examinó dos grupos de hombres atléticos aficionados de veintitantos años: El primer grupo remó en un ergómetro (que es el nombre técnico de las máquinas de remo) durante sesenta minutos a intensidad moderada (70% del VO2 máx). Similar a una sesión de carrera contínua o lo que se ha denominado trabajo de larga distancia lenta (LIIS). O Low Intensity Steady State. O correr al trote cochinero. El segundo grupo remó durante 20 segundos, seguido de 10 segundos de descanso, durante 4 minutos (completando 8 series en total) al máximo esfuerzo. La clave es el esfuerzo máximo, ya que se esperaba que cada intervalo fuera un sprint. Si el atletas no podía mantener los requisitos de velocidad, se para en la 7ª serie.. Ambos grupos entrenaron durante 5 días a la semana por un total de 5 horas a la semana o 20 minutos. El protocolo duró 6 semanas. HIIT versus HIRT - Fitness, VO2 Max, HIIT, entrenamiento de intervalos de alta intensidad, atp, HIRT, tabata, entrenamiento de alta intensidad, Intervalos Burgomaster y Gibala, ADP Como se esperaba, el grupo de Sprint de estilo Tabata mejoró su rendimiento mientras que el grupo de larga duración no lo hizo. Estos resultados tienen sentido dado que los sprints usan muchos más procesos anaeróbicos. Los resultados del consumo de oxígeno, que es una medida de la eficiencia de las personas en las actividades aeróbicas (cuanto más oxígeno podamos captar, más eficientes serán nuestros procesos aeróbicos). Ambos grupos mejoraron en esta medida de manera similar. Este resultado se esperaba para el grupo de larga duración ya que estaban entrenando específicamente para este objetivo. El resultado para el grupo que hizo sprints es lo que sorprendió, ya que mejoraron de manera similar. Por lo tanto, parece que un entrenamiento Tabata de intensidad máxima de cuatro minutos tiene los mismos beneficios aeróbicos que un entrenamiento de intensidad moderada de sesenta minutos. Esta noticia fue bastante impactante en cuanto a que podría obtener beneficios de dos en uno solo con un entrenamiento de cuatro minutos. Aquí es donde empieza la revolución del HIIT. Posibles problemas con HIIT Los sprints de máximo esfuerzo son un componente clave para los entrenamientos de Tabata. Muchas personas tienen dificultades para mantener el máximo esfuerzo durante 20 segundos en 8 series. Por lo que muy pocas personas realmente hacen un entrenamiento de estilo Tabata. Hay muchos entrenamientos "inspirados por Tabata" que duran de 20 minutos a 60 minutos. Estas mutaciones de los protocolos de Tabata siempre llevan a un menor esfuerzo en cada intervalo. Los protocolos de estilo Tabata han demostrado ser beneficiosos a corto plazo. El alto estrés en el cuerpo puede hacer que se adapte al deshacerse de las mitocondrias que funcionan mal y reemplazarlas. Esto es la mitofagia. Los problemas vienen cuando lo haces por largos períodos de tiempo. El alto estrés de estos entrenamientos puede tener efectos perjudiciales a largo plazo como la degradación de las mitocondrias. Demasiado de algo bueno se convierte en algo malo (Ramos-Filho 2015). Intervalos Burgomaster y Gibala Kirsten Burgomaster y Martin Gibala han modificado los protocolos de esfuerzo máximo de Tabata. La gran diferencia en sus protocolos de Tabata es que permiten un descanso más largo (4 minutos), pero también intervalos de trabajo más largos (30 segundos de esfuerzo máximo). Parece que son solo 10 segundos más. Pero primero es un 50%. Y segundo 30 segundos a intensidad máxima “real”, pero real de verdad, es mucha tela. Igual que la investigación original de Tabata, Burgomaster y Gibala han encontrado beneficios para los sistemas aeróbicos y anaeróbicos. Otros han encontrado beneficios en la pérdida de grasa. Aquí hay un artículo donde dice que: Cuatro minutos de descanso permiten que se recupere más nuestro sistema de ATP y fosfato de creatina y pueden proporcionar un mejor rendimiento en los intentos de esfuerzo máximo. Un beneficio importante de los intervalos Burgomaster y Gibala es que activa la vía AMPK que es responsable de la mejora mitocondrial. En pocas palabras, cuando agotamos rápidamente nuestras reservas de ATP (adenosin trifosfato), creamos ADP (adenosín difosfato) y después AMP (adenosín monofosfato) Cada iteración tiene una molécula menos de fosfato, desde trifosfato a difosfato. Y de difosfato a monofosfato. Nuestro cuerpo usa la relación ATP / AMP para señalizar AMPK, que luego conduce a más mitocondrias para procesar las demandas extremas de energía El estudio donde lo dice. ATP -> ADP + energía -> AMP + energía Un solo sprint de 30 segundos aumenta la relación AMP / ATP en hasta 21 veces. Sin embargo, estamos a un paso entre el crecimiento mitocondrial y desgarrando el marco de nuestro sistema de energía. Una vez que llegamos a AMP, podemos arrancar el último fosfato y toda la estructura se rompe. Ya no tenemos una estructura para agregar fosfatos. Algunos de los mayores daños de un ataque al corazón se producen después de que el oxígeno regresa al corazón Te dejo un estudio. El corazón ha usado todo el fosfato y las mitocondrias comienzan a producir radicales libres, ya que no hay suficientes marcos de adenosina ribosa para aceptar moléculas de fosfato. Con demasiado tiempo de entrenamiento intenso, realmente comenzamos a producir amoníaco a medida que la molécula de AMP se descompone. Así que el tiempo es importante. El descanso más largo de los protocolos de Gibala y Brugomaster es bueno. Pero para algunos atletas, podría estar causando demasiado daño a las moléculas de adenosina en intervalos de 30 segundos. Se podría mejorar estos protocolos acortando los intervalos de trabajo, lo que permite recuperarnos más rápido y tanta cantidad de ácido láctico. Entrenamiento de repetición de alta intensidad (HIRT) El entrenamiento por intervalos se diferencia del entreno por repeticiones en cuando ocurre la recuperación. En el HIIT, la recuperación es incompleta, por lo que el próximo intervalo comienza cuando ya estás fatigado. Esta recuperación incompleta conduce a una disminución en el rendimiento después de cada intervalo. El entrenamiento HIRT permiten mantener la intensidad máxima durante todos y cada uno de los intervalos. HIRT reduce el estrés a largo plazo en el cuerpo que tiene el entrenamiento HIIT. El componente clave de HIRT es mantener el esfuerzo y la intensidad en cada intervalo. Charlie Francis, entrenador de muchos velocistas olímpicos de récord mundial, era conocido por maximizar los intervalos de descanso, por lo que cada sprint podría ser mejor o al menos igual al sprint anterior. El descanso era vital para que la gente pudiera "repetir" su actuación, y no ver cómo se degradan. Pavel Tsatsouline, quien popularizó el uso de las kettlebells en Occidente. Es conocido por su entrenamiento de fuerza, pero su trabajo reciente sobre resistencia ha tenido algunos descubrimientos interesantes. El trabajo reciente de Pavel en fuerza-resistencia modifica los intervalos de descanso y las duraciones de trabajo para maximizar los efectos del trabajo de alta intensidad. Los participantes pueden mantener la intensidad durante la duración de la sesión en sus protocolos. En la mayoría de sus protocolos, mantiene el trabajo en alrededor de 10 segundos o menos, por lo que la recuperación puede ocurrir mucho más rápido. Un ejemplo es el EMOM de Crossfit. EMOM: every minute on a minute. Sería hacer diez swing con Kettlebells cada minuto durante unos 10 minutos. Por poner algo con kettlebells La clave es tener la máxima en cada serie. En resumen clave para HIRT: La persona debe ser capaz de repetir el rendimiento de alta intensidad. Si no se puede repetir, la sesión de entrenamiento debe finalizar o se necesita más descanso. La intensidad es la clave. El objetivo es practicar los ejercicios con intensidad máxima durante un período corto de tiempo. No te preocupe por tus sentimientos de culpa por no entrenar más tiempo. Hacer más series de las marcadas no te ayudará en el largo plazo. La duración del trabajo debe ser de entre 5 a 15 segundos. Los intervalos de tiempo más largos llevarán a una disminución del rendimiento y la necesidad de un descanso más prolongado Gibala necesita 4 minutos de descanso durante 30 segundos de trabajo. Mantener el tiempo de trabajo corto permite un esfuerzo máximo y un rendimiento Mayor. Se necesitan generosos intervalos de descanso. Durante 10 segundos de trabajo, debe haber aproximadamente 45 segundos de descanso como mínimo. Elije ejercicios con poco riesgo de lesión y con capacidad de mantener la intensidad máxima. Sprint es una dificultad para muchas personas. Además, la potencia en un sprint solo se puede maximizar durante los primeros segundos del sprint. Una bicicleta estática es mejor y probablemente más seguro para un principiante. Los remeros o la natación también son buenas alternativas. Para los avanzados con buena técnica para hacer movimientos olímpicos o como poco swings con kettlebell también funciona muy bien. La clave es la capacidad de hacerlo con la máxima potencia. El volumen varía según los objetivos. Si tu objetivo es la fuerza máxima, entonces hacer ejercicio HIRT una o dos veces a la semana puede ser lo mejor. Si tu objetivo es construir una mayor resistencia, entonces de cuatro a cinco días a la semana es lo que necesitas.. No piense en HIRT como una forma de desarrollar fuerza. Debes ser fuerte primero. Y luego aplicar estos protocolos. Un protocolo de muestra Esprinta durante 8 segundos lo máximo posible. Mide la distancia que has recorrido. Tienes que mantener esa distancia en cada sprint. Haz un sprint cada minuto durante4 a 10 minutos. Si no puede mantener la distancia, la sesión de entrenamiento está completa y necesitas descansos más largos la próxima sesión de entrenamiento. Varía el volumen de cada sesión haciendo días de volumen medio, alto y bajo.
There's compelling evidence that interval training is going to elicit superior benefits including boosting your fitness or improving your blood sugar control and maybe even your blood pressure. On an apple to apple comparison, I thin interval training is superior. - Dr. Martin Gibala STARTING MONDAY, SEPTEMBER 10 Click here to join us for our 5-Week Transition Challenge AND the next 8-Week Sky Fit Challenge! Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challenge! Do the 7 Day Paleo Reset! This week, Rob had an amazing interview with the Author of The One-Minute Workout as well as professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario, Dr. Martin Gibala, about interval training, building healthy habits, and enjoying a healthier lifestyle that'll match your interests and make you happy. As you listen to this interview, Dr. Gibala uncovers and answers the following questions: Why is interval training is so effective for people who have busy schedules? From walking to HIIT, what benefits can people expect once they begin doing interval training workouts? Are there any specific movements that are better than others when it comes to working out? Can I do interval training if I have poor health or was recently injured? The great debate: Are burpees good or bad for us? What nutrition guidelines should I follow when I begin interval training? Is it possible to train for a marathon by just doing interval training workouts? To what point are we overtraining our bodies? When is something too much? What workouts should you be focusing on as you get older? "Interval training can be a time-efficient way to burn calories and improve body composition." - Dr. Martin Gibala Which Exercises and Movements Are Best? "We need to liberate people from this idea that exercise means changing into spandex, going to the gym, lifting weights or doing cardio on the bike and just remind them that exercise is about physical activity and there are so many ways to incorporate it throughout the day and with bursts of 10-15 minute interval training with workout snacks." - Dr. Martin Gibala A lot of people want to solely know what the best workouts and movements are but what they should actually be considering are their goals. For example, do you want to focus on: Weight loss Cardiovascular conditioning Muscular strength Maybe you want to focus on a combination of them or even all of them but the first step is to know your why. Why do you want to begin a new fitness regime? What results do you want to see? Answering those questions will help lead you to which exercises you should be doing for yourself. Incorporate traditional exercise, cardio interval, and resistance training. But make sure you do the activities that you like and enjoy more. If you hate burpees, it's not going to resonate with you at all and you shouldn't force yourself to do them. The 1-Minute Workout A decade ago, Martin Gibala was a young researcher in the field of exercise physiology—with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go? Gibala’s fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths (“it’s only for really fit people”), explains astonishing science (“intensity trumps duration”), lays out time-saving life hacks (“exercise snacking”), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala’s latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week. Including the eight best basic interval workouts as well as four micro-workouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute. Intervals Don't Have To Be 'All Out' https://www.youtube.com/watch?v=OoyU3k5qVSA What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15 Opening comments with Rob 2:00 About today's interview with Dr. Martin Gibala 3:10 Check out last week's show: OSF 216 - Seasonal Allergies: Causes and Natural Alleviation 3:40 Starting September 10 - Join us for our 5-Week Transition Challenge (included in the price of the normal SFC!) before doing the 8-Week Sky Fit Challenge! 8:30 Introduction to Dr. Martin Gibala 9:00 What led his interest in kinesiology. 11:30 The start of his research on interval training for everyone. 12:50 Various types of interval training between easy cardio, resistance, HIIT and more. 13:30 How interval training compares to LISS and long amounts of cardio. 15:20 Why interval training is so effective and appealing for people who have busy schedules. 16:00 The Wingate Test he performed and how that impacted his research and opinion on interval training. 17:50 What benefits including weight loss people can expect from doing an interval training workout including the after-burn of calories during recovery time. 19:40 Skepticism and criticism he faced and how those opinions have changed to be more favorable to interval training. 21:00 How to safely approach interval training despite injuries or health concerns. 22:00 Easy interval workouts such as alternating walking speeds. 23:00 How to incorporate interval training into your lifestyle including how often you should do it and is it all they need for cardio? 25:00 The latest research that maybe doing 3 short, separate bursts of exercise throughout the day could be better for you in terms of blood pressure and pressure control instead of a long workout. 25:30 How you can take your cardio (rowing, biking, swimming, walking) and turn it into a resistance workout. 26:00 Tabata vs. Wingate exercise 27:20 Specific movements that might be better than others. 29:40 Are burpees good or bad for us? 33:00 How Dr. Gibala schedules his own exercise time. 35:40 Why exercise, like dieting, doesn't have to be so complicated plus why more isn't better. 38:50 Your World Fitness Level A good way to let people know whether or not they're improving in their physical fitness. 40:35 High-intensity nutrition - how the foods you eat or methods like intermittent fasting can aide your interval training and health. 43:00 Is it possible to train for a marathon by just doing interval training workouts? 44:40 To what point are we overtraining our bodies? When is something too much? 47:00 What workouts should you be focusing on as you get older? 50:50 Final comments with Rob 54:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our 7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 216 - Seasonal Allergies: Causes & Natural Alleviation Connect with Dr. Martin Gibala via: Twitter YouTube Get your own copy of The One-Minute Workout Learn more about the kinesiology department at McMaster University Check out these other podcast interviews with Dr. Martin Gibala JOIN THE SKY FIT CHALLENGE! Our next 5-week Transition Challenge begins on Monday, September 10 followed up by the 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 217 - Interval Training: Which Type Is Best For You? with Dr. Martin Gibala! We hope you have gained more knowledge on how to be a healthier you.
Estudios por orden según los nombro: https://www.ncbi.nlm.nih.gov/pubmed/8897392 https://www.ncbi.nlm.nih.gov/pubmed/26121248 https://www.ncbi.nlm.nih.gov/pubmed/17991697 https://www.ncbi.nlm.nih.gov/pubmed/16825308 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/ https://www.ncbi.nlm.nih.gov/pubmed/12960015 https://www.ncbi.nlm.nih.gov/pubmed/19268526 Lo que tu sientes no importa. Lo que te quiero decir es que tu sensación subjetiva de lo duro que es un entrenamiento no vale para nada. Lo que importa es lo que la ciencia tiene que decir de forma objetiva sobre el entrenamiento y el cambio en la composición corporal. El entrenamiento HIIT deja a las personas tiradas en el suelo en un charco de sudor con la sensación de que si dura un `poco más hubieran muerto. En este artículo, propongo una forma más inteligente de entrenamiento, que debería tener un mayor efecto sobre la resistencia y los efectos de la composición corporal a largo plazo. Este entrenamiento de repetición de alta intensidad (HIRT) puede no "sentirse" tan bien, pero tus sentimientos no importan. Historia de HIIT El entrenamiento por intervalos con intensidades altas ha existido desde hace muchos años. El punto de inflexión del HIIT parece haber venido con la investigación del Dr. Izumi Tabata. ¿Te suena de algo el apellido del japonés? Pues a principios de la década de los 90’, colaboró ??con Irisawa Koichi, el entrenador del equipo japonés de patinaje de velocidad que había desarrollado un protocolo de ráfagas cortas y máximas de sprints seguidas de cortos períodos de descanso. Esta ráfaga máxima corta mejoró y mantuvo el rendimiento máximo en atletas de élite de patinaje de velocidad. Tabata quería probar el protocolo con atletas de diferentes niveles. El documento inicial de Tabata de 1996 examinó dos grupos de hombres atléticos aficionados de veintitantos años: El primer grupo remó en un ergómetro (que es el nombre técnico de las máquinas de remo) durante sesenta minutos a intensidad moderada (70% del VO2 máx). Similar a una sesión de carrera contínua o lo que se ha denominado trabajo de larga distancia lenta (LIIS). O Low Intensity Steady State. O correr al trote cochinero. El segundo grupo remó durante 20 segundos, seguido de 10 segundos de descanso, durante 4 minutos (completando 8 series en total) al máximo esfuerzo. La clave es el esfuerzo máximo, ya que se esperaba que cada intervalo fuera un sprint. Si el atletas no podía mantener los requisitos de velocidad, se para en la 7ª serie.. Ambos grupos entrenaron durante 5 días a la semana por un total de 5 horas a la semana o 20 minutos. El protocolo duró 6 semanas. HIIT versus HIRT - Fitness, VO2 Max, HIIT, entrenamiento de intervalos de alta intensidad, atp, HIRT, tabata, entrenamiento de alta intensidad, Intervalos Burgomaster y Gibala, ADP Como se esperaba, el grupo de Sprint de estilo Tabata mejoró su rendimiento mientras que el grupo de larga duración no lo hizo. Estos resultados tienen sentido dado que los sprints usan muchos más procesos anaeróbicos. Los resultados del consumo de oxígeno, que es una medida de la eficiencia de las personas en las actividades aeróbicas (cuanto más oxígeno podamos captar, más eficientes serán nuestros procesos aeróbicos). Ambos grupos mejoraron en esta medida de manera similar. Este resultado se esperaba para el grupo de larga duración ya que estaban entrenando específicamente para este objetivo. El resultado para el grupo que hizo sprints es lo que sorprendió, ya que mejoraron de manera similar. Por lo tanto, parece que un entrenamiento Tabata de intensidad máxima de cuatro minutos tiene los mismos beneficios aeróbicos que un entrenamiento de intensidad moderada de sesenta minutos. Esta noticia fue bastante impactante en cuanto a que podría obtener beneficios de dos en uno solo con un entrenamiento de cuatro minutos. Aquí es donde empieza la revolución del HIIT. Posibles problemas con HIIT Los sprints de máximo esfuerzo son un componente clave para los entrenamientos de Tabata. Muchas personas tienen dificultades para mantener el máximo esfuerzo durante 20 segundos en 8 series. Por lo que muy pocas personas realmente hacen un entrenamiento de estilo Tabata. Hay muchos entrenamientos "inspirados por Tabata" que duran de 20 minutos a 60 minutos. Estas mutaciones de los protocolos de Tabata siempre llevan a un menor esfuerzo en cada intervalo. Los protocolos de estilo Tabata han demostrado ser beneficiosos a corto plazo. El alto estrés en el cuerpo puede hacer que se adapte al deshacerse de las mitocondrias que funcionan mal y reemplazarlas. Esto es la mitofagia. Los problemas vienen cuando lo haces por largos períodos de tiempo. El alto estrés de estos entrenamientos puede tener efectos perjudiciales a largo plazo como la degradación de las mitocondrias. Demasiado de algo bueno se convierte en algo malo (Ramos-Filho 2015). Intervalos Burgomaster y Gibala Kirsten Burgomaster y Martin Gibala han modificado los protocolos de esfuerzo máximo de Tabata. La gran diferencia en sus protocolos de Tabata es que permiten un descanso más largo (4 minutos), pero también intervalos de trabajo más largos (30 segundos de esfuerzo máximo). Parece que son solo 10 segundos más. Pero primero es un 50%. Y segundo 30 segundos a intensidad máxima “real”, pero real de verdad, es mucha tela. Igual que la investigación original de Tabata, Burgomaster y Gibala han encontrado beneficios para los sistemas aeróbicos y anaeróbicos. Otros han encontrado beneficios en la pérdida de grasa. Aquí hay un artículo donde dice que: Cuatro minutos de descanso permiten que se recupere más nuestro sistema de ATP y fosfato de creatina y pueden proporcionar un mejor rendimiento en los intentos de esfuerzo máximo. Un beneficio importante de los intervalos Burgomaster y Gibala es que activa la vía AMPK que es responsable de la mejora mitocondrial. En pocas palabras, cuando agotamos rápidamente nuestras reservas de ATP (adenosin trifosfato), creamos ADP (adenosín difosfato) y después AMP (adenosín monofosfato) Cada iteración tiene una molécula menos de fosfato, desde trifosfato a difosfato. Y de difosfato a monofosfato. Nuestro cuerpo usa la relación ATP / AMP para señalizar AMPK, que luego conduce a más mitocondrias para procesar las demandas extremas de energía El estudio donde lo dice. ATP -> ADP + energía -> AMP + energía Un solo sprint de 30 segundos aumenta la relación AMP / ATP en hasta 21 veces. Sin embargo, estamos a un paso entre el crecimiento mitocondrial y desgarrando el marco de nuestro sistema de energía. Una vez que llegamos a AMP, podemos arrancar el último fosfato y toda la estructura se rompe. Ya no tenemos una estructura para agregar fosfatos. Algunos de los mayores daños de un ataque al corazón se producen después de que el oxígeno regresa al corazón Te dejo un estudio. El corazón ha usado todo el fosfato y las mitocondrias comienzan a producir radicales libres, ya que no hay suficientes marcos de adenosina ribosa para aceptar moléculas de fosfato. Con demasiado tiempo de entrenamiento intenso, realmente comenzamos a producir amoníaco a medida que la molécula de AMP se descompone. Así que el tiempo es importante. El descanso más largo de los protocolos de Gibala y Brugomaster es bueno. Pero para algunos atletas, podría estar causando demasiado daño a las moléculas de adenosina en intervalos de 30 segundos. Se podría mejorar estos protocolos acortando los intervalos de trabajo, lo que permite recuperarnos más rápido y tanta cantidad de ácido láctico. Entrenamiento de repetición de alta intensidad (HIRT) El entrenamiento por intervalos se diferencia del entreno por repeticiones en cuando ocurre la recuperación. En el HIIT, la recuperación es incompleta, por lo que el próximo intervalo comienza cuando ya estás fatigado. Esta recuperación incompleta conduce a una disminución en el rendimiento después de cada intervalo. El entrenamiento HIRT permiten mantener la intensidad máxima durante todos y cada uno de los intervalos. HIRT reduce el estrés a largo plazo en el cuerpo que tiene el entrenamiento HIIT. El componente clave de HIRT es mantener el esfuerzo y la intensidad en cada intervalo. Charlie Francis, entrenador de muchos velocistas olímpicos de récord mundial, era conocido por maximizar los intervalos de descanso, por lo que cada sprint podría ser mejor o al menos igual al sprint anterior. El descanso era vital para que la gente pudiera "repetir" su actuación, y no ver cómo se degradan. Pavel Tsatsouline, quien popularizó el uso de las kettlebells en Occidente. Es conocido por su entrenamiento de fuerza, pero su trabajo reciente sobre resistencia ha tenido algunos descubrimientos interesantes. El trabajo reciente de Pavel en fuerza-resistencia modifica los intervalos de descanso y las duraciones de trabajo para maximizar los efectos del trabajo de alta intensidad. Los participantes pueden mantener la intensidad durante la duración de la sesión en sus protocolos. En la mayoría de sus protocolos, mantiene el trabajo en alrededor de 10 segundos o menos, por lo que la recuperación puede ocurrir mucho más rápido. Un ejemplo es el EMOM de Crossfit. EMOM: every minute on a minute. Sería hacer diez swing con Kettlebells cada minuto durante unos 10 minutos. Por poner algo con kettlebells La clave es tener la máxima en cada serie. En resumen clave para HIRT: La persona debe ser capaz de repetir el rendimiento de alta intensidad. Si no se puede repetir, la sesión de entrenamiento debe finalizar o se necesita más descanso. La intensidad es la clave. El objetivo es practicar los ejercicios con intensidad máxima durante un período corto de tiempo. No te preocupe por tus sentimientos de culpa por no entrenar más tiempo. Hacer más series de las marcadas no te ayudará en el largo plazo. La duración del trabajo debe ser de entre 5 a 15 segundos. Los intervalos de tiempo más largos llevarán a una disminución del rendimiento y la necesidad de un descanso más prolongado Gibala necesita 4 minutos de descanso durante 30 segundos de trabajo. Mantener el tiempo de trabajo corto permite un esfuerzo máximo y un rendimiento Mayor. Se necesitan generosos intervalos de descanso. Durante 10 segundos de trabajo, debe haber aproximadamente 45 segundos de descanso como mínimo. Elije ejercicios con poco riesgo de lesión y con capacidad de mantener la intensidad máxima. Sprint es una dificultad para muchas personas. Además, la potencia en un sprint solo se puede maximizar durante los primeros segundos del sprint. Una bicicleta estática es mejor y probablemente más seguro para un principiante. Los remeros o la natación también son buenas alternativas. Para los avanzados con buena técnica para hacer movimientos olímpicos o como poco swings con kettlebell también funciona muy bien. La clave es la capacidad de hacerlo con la máxima potencia. El volumen varía según los objetivos. Si tu objetivo es la fuerza máxima, entonces hacer ejercicio HIRT una o dos veces a la semana puede ser lo mejor. Si tu objetivo es construir una mayor resistencia, entonces de cuatro a cinco días a la semana es lo que necesitas.. No piense en HIRT como una forma de desarrollar fuerza. Debes ser fuerte primero. Y luego aplicar estos protocolos. Un protocolo de muestra Esprinta durante 8 segundos lo máximo posible. Mide la distancia que has recorrido. Tienes que mantener esa distancia en cada sprint. Haz un sprint cada minuto durante4 a 10 minutos. Si no puede mantener la distancia, la sesión de entrenamiento está completa y necesitas descansos más largos la próxima sesión de entrenamiento. Varía el volumen de cada sesión haciendo días de volumen medio, alto y bajo.
Dr. Martin Gibala is a professor and chair of the Department of Kinesiology at McMaster University in Hamilton, Canada. Martin studies the integrative physiology of exercise from the molecular up to whole body level, including the impact of training and nutrition on human health and performance. Gibala’s research on the physiological adaptations to interval training has attracted immense scientific attention and worldwide media coverage. He has published more than 100 peer-reviewed articles, the results of which have been featured by outlets including The New York Times, The Wall Street Journal, TIME, Vox, CNN, NBC Nightly News, and Conan. He is the author of a bestselling book, The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter. For complete show notes, please click here to visit our website. This was a fascinating podcast conversation for me. I geek out on this stuff, because I've been doing different versions of interval training for decades. It was fantastic to talk to someone who spends his life studying the effectiveness of interval training, to get his specific perspective and recommendations (of which this interval is full of!) Martin is incredibly personable, sharing stories from his life and lab, and puts things into very easy to understand perspective about training effectiveness. It also had the bonus effect for me of motivating me to get out and do some intervals on days when I only have 15-20 minutes. Check out the convo - I know you'll be glad that you did!
Tune in to learn: What is Interval training? What are the 3 types of interval training? What is High Intensity Interval Training (HIIT)? What is SIT – sprint interval training and how is it different from HIIT? How to turn your walking into an interval workout? What type of workouts can be done as HIIT? Who is it good for? Bad for? Why intervals are more fun than steady cardio. HIIT VS steady regular cardio. Weight loss, fat burning, calorie burning and HIIT training. Muscle building and muscle preservation with HIIT training. And so much more… And last but not least, definitely get Gibala’s book, “The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter” to learn more and design proper, most effective, suitable for your fitness level and goals Interval Workout. Dr. Martin Gibala is a professor and chair of the Department of Kinesiology at McMaster University in Hamilton, Ontario. He studies the integrative physiology of exercise at the molecular to whole body level, including the impact of training and nutrition on human health and performance. Gibala's research on the physiological adaptations to interval training has attracted immense scientific attention and worldwide media coverage. He has authored over 100 peer-reviewed articles, the results of which have been featured by outlets including The New York Times, CNN, NBC Nightly News, Today and TIME. Gibala's science communication efforts include a bestselling book, "The One-Minute Workout", which was published in 2017 by Penguin Random House. The One-Minute Workout Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/abetteryou2018Support the show (https://www.patreon.com/FoodSchool)
Yes, High Intensity Interval Training (HIIT) has been a big trend in fitness over the past five-to-seven years, but did you know that HIIT was originally used for athletes decades ago? Only recently has HIIT transcended the realm of athletic performance to the world of everyday fitness. This episode of All About Fitness features my interview with Dr. Martin Gibala, a researcher who has been studying the benefits of HIIT for the average population for a number of years. If you don't want to read through the plethora of academic studies that Dr. Gibala has published on HIIT then I strongly suggest you pick up a copy of The One Minute Workout, his recent consumer-facing book which explains the benefits of HIIT and how you can use it to improve your fitness as well as optimize your health. Dr. Martin Gibala is a professor and the Chair of the Kinesiology Department at McMaster University in Hamilton, Ontario (Canada). While HIIT was originally developed for athletes, researchers like Dr. Gibala have been studying it's benefits for the averaging population including for weight loss and preventing onset diabetes. On this episode of All About Fitness, Dr. Martin Gibala and I discuss the science of HIIT and how you can use it to improve your life. Want a copy of The One Minute Workout? Follow THIS LINK Follow Dr. Gibala on Twitter: @gibalam Please visit the sponsor of All About Fitness: Terra Core by Vicore Fitness - Better Products for Better Results - use code AAF to save 20% on the purchase of a Terra Core! Have a fitness question you want answered on a future episode? E-mail or tweet it to Pete: pete@petemccallfitness.com Twitter: @PeteMc_fitness Instagram: @PeteMcCall_fitness
Our guest here in Episode 26 is Dr. Martin Gibala, the author of the book, The One-Minute Workout, Science Shows a Way to Get Fit, Smarter, Faster, Shorter. Martin Gibala, Ph.D., is also a professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario. His research on the physiological and health benefits of high-intensity interval training has attracted immense scientific attention and worldwide media coverage. Dr. Gibala and Adam Zickerman compare and contrast the high-intensity interval training as Dr. Giballa explains in his book with high-intensity strength training performed at all 7 InForm Fitness locations across the US.For The One-Minute Workout audio book in Audible click here: http://bit.ly/OneMinuteWorkoutTo purchase The One-Minute Workout in Amazon click here: http://bit.ly/IFF_TheOneMinuteWorkoutDon't forget Adam's Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution. You can buy it from Amazon by clicking here: http://bit.ly/ThePowerofTenTo find an Inform Fitness location nearest you to give this workout a try, please visit www.InformFitness.com. At the time of this recording, we have locations in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg and RestenIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question. The number is 888-983-5020, Ext. 3. For information regarding the production of your own podcast just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.comThe transcription for the entire episode is below:26 Life is an Interval Training Workout InForm Fitness - The One Minute WorkoutAdam: Dr. Gibala, you have this book with an eye-raising title called the One Minute Workout, and the argument, if I may, is this. That what you're saying is the benefits we gain from traditional two and a half hours of recommended a week exercise with moderately intense exercise, also known as steady state exercise, can also be obtained with just one minute of extremely intense exercise. Now for many this sounds too good to be true, and I'll allow you to explain how these exercise benefits can be obtained in just one minute. Now before you do that, maybe we should start with what are the benefits of exercise that we're looking for?Dr. Gibala: We're mainly interested in three primary outcomes, one being cardiorespiratory fitness so, of course, that's the cardio health that everybody normally thinks about. The ability of the heart, lungs, blood vessels to deliver oxygen to muscle. We know that's a really important measure for athletes, but it's equally important for health. We also look at skeletal muscle health, so we'll take biopsies and look at the capacities of muscles to use the oxygen to produce energy, so we like to think of that as a measure of muscle health, and we'll also measure health-related parameters like insulin sensitivity, as well as things like blood pressure. So we're looking at a range of physiological markers that translate into improved health outcomes, and we know that any type of exercise is beneficial for all of those parameters. We're of course interested in time efficient versions to produce those benefits.Adam: Exactly. So speaking of those time efficient ways, you have termed it high-intensity interval training and would you agree with that? That's the official term for the protocol?Dr. Gibala: Absolutely. Why I just raised my eyebrows a little bit, it's been around of course since the turn of the century so high-intensity interval training is rediscovered every decade or so and that was my only reason for doing that.Adam: Got you, you're right. So how can these benefits be obtained in one minute, using the sensory old protocol?Dr. Gibala: So where the title of the book comes from is work in our lab where we've had people do as little as three twenty second hard bursts of exercise, so that's the quote unquote, one-minute workout. Now typically that's set within a timeframe of about ten minutes, so you have a little bit of warmups, cool downs, and recovery in between, but as you alluded to in your intro, we've shown that that type of training program so one minute of workout done three times a week can confer at least over several months, many of the benefits that we associate with the more traditional approach to fitness. So in our recent study where we directly compared that type of protocol to the hundred and fifty minutes a week of moderate-intensity training, the improvement in cardiorespiratory fitness was the same over three months of training. The improvement in markers of muscle health was the same, and the improvement of insulin sensitivity was the same as well. So in our lab when we made these head to head comparisons, we have some pretty compelling evidence I think at last over a couple of months, you can reap the benefits that we associate with a more traditional approach with these short, intense workouts.Adam: Let's talk a little bit more about these intense workouts. I'd like you if you will to take us back to turn of the century, 2004, when you were brainstorming with your grad students. Can you please tell us about that first experiment, and what did those muscle biopsies show? Since your first study, as a follow-up, have the results been repeated in similar studies and with other independent labs as well?Dr. Gibala: Yeah, so I guess our work at the turn of this century was influenced by work from a hundred years prior and part of my interest in this topic was I teach a course in the integrated physiology of human performance, and my students are always interested in the training regimes of elite athletes. They would wonder why do these elite endurance athletes, world champions, Olympic distance medal winners, train using these short, hard sprints. So in short, how can short, hard sprints confer endurance capacity. So that really influenced our thinking, and we wanted to ask the question well how quickly can you get these benefits, and how low can you go? We've subsequently gone lower, but at the time, there was a very common test and physiology known as the Wingate test, I'm sure you're familiar with it. It's a test that involves thirty seconds of all-out exercise on a cycle odometer, and we knew that Wingate training was effective from some other studies, but we said okay, let's have people do just six training sessions over a period of two weeks. So we argued back and forth about the number of Wingates, and how long we would have the training program last, but we settled on this very simple design; a two-week study with six sessions of interval training over the two weeks, and our primary outcomes were endurance capacity, so basically how long subjects could ride a bike until they fatigued, and muscle biopsies to look at those measures of muscle health. Lo and behold after just two weeks of training, we found a doubling of endurance capacity in the recreationally trained students, and so it was a very dramatic illustration of the potency of these short, hard workouts, to confer endurances like benefits. Since then, we've continued to push the envelope I guess in terms of how low can you go, and our work has extended out to less healthy individuals, so we've done work on people with type two diabetes, and of course have been very pleased to see other laboratories around the world replicating and extending these findings as well.Adam: We're going to get to that, what you're referring to now, with Catarina Myers work for example, that you mentioned in later chapters. What I wanted to ask you was when you said, what I want to point out right now, what you said is that you're seeing these incredible improvements and you said that study lasted two weeks. That is mind blowing. Two weeks to have those changes occur? So first of all, I want to point out number one that that is mind blowing, secondly have you done other studies where you would do it for longer than two weeks and have those changes gotten better even after two weeks, or do they just basically stabilize at just being fantastically endurance but you're not seeing it continually — like a straight line, maybe it's more of — obviously it plateaus a little bit eventually, but anyway what do you think?Dr. Gibala: Our longest studies have gone out to a couple of months, so I think you continue to see improvements but the rate of improvement starts to decline. So in some ways it's a microcosm of what happens with any training program, the longer you do it, there's points of diminishing returns and of course, that can be very frustrating to people and it leads to periodization and all these techniques that we use. In short, you get a lot of benefit early on, so there's a tremendous boost of fitness early on, and like I said, a point of diminishing returns after that so it's not a continuous straight line. I think that's one of the benefits of interval training is you can get a boost in fitness very very quickly, and in some ways that helps with lots of other sports and events that you might want to take on after that, but you get this rapid boost in a very short period of time.Adam: Great, so now let's get to who I just mentioned a little bit earlier, Catarina Myers. The German cardiovascular physiologist who did some important research trying to answer this question: what sort of exercise can substantially slow and possibly even reverse the age-related loss of our cardiovascular function?Dr. Gibala: Catarina Myer, and actually the history there is fascinating because some of her training dates back to other classic German researchers. The Germans have had an interest in this since at least the late 1950s. Catarina Myers worked in the late 80s and early 90s — what was particularly unique about her work is she was applying interval training to patients with cardiovascular disease. So in a cardiac rehabilitation setting, these individuals who had had a heart attack and what was the best way to train these individuals to improve their function,improve their heart capacity. So it was quite revolutionary at the time because it'll go back 30 or 40 years, if an individual had a heart attack, they were basically told to take it easy, right? Lie on the couch, don't challenge past your system because you were worried about subsequent adverse events, and so Myers' work, she had cardiac patients exercise at about 90% of their maximum heart rate for typically about one minute at a time, with a minute of recovery, and she showed very profound improvements in their health outcomes and cardiovascular parameters. So she was a real pioneer I think in applying interval training to disease populations, and in particularindividuals who have cardiovascular disease, and since then, her work has expanded. In Norway for example, there's another large research center that's doing a lot of this work. It's quite common to incorporate interval training in cardiac rehabilitation settings now. Adam: It's breaking major paradigms there, to think that you could apply high-intensity exercise to somebody that just had a heart attack. It's fantastic. I'm familiar with Dr. Myers work actually. One of her papers in particular was this paper that she published in 1997. This paper was showing that of three groups, only the group that performed very intense exercise at 80% of their max were able to improve their cardiovascular function. So she had another group at 60% of their max and the control group didn't do anything, and neither one of them showed the kind of the improvements. These kinds of improvements I'm talking about is increased venus return, decreased systemic vascular resistance, an increase in cardiac index, and an increase in stroke vine. Now these are consistent with her other research that you were talking about because she did a lot of these, and what struck me about this particular one is that these cardiovascular improvements in function were done on a leg press. They weren't done on a bicycle, they were done on a leg press, so my question is do you think high-intensity resistance training can also be used to change our physiology? That it can improve our endurance, our VO2 max, and citrate synthase for example, if you were to do a muscle biopsy. The same way as say a bicycle or a treadmill.Dr. Gibala: I don't think you get the same effects, but it's going to depend on the protocol there. I think without question, high-intensity resistance exercise can be applied in an interval training manner, especially if you keep recovery durations short, and you can see some aerobic improvement. There's research to show that interval style resistance training can improve cardiorespiratory fitness, can boost some mitochondrial enzymes, can improve other health-related indices as you alluded to. My personal opinion is that a varied approach to fitness is always going to be best, and I don't think you're going to see the same cardiovascular fitness improvement with interval based cycling as you might see with high-intensity resistance exercise, but of course, the gains in strength or hypertrophy that you might see with the bike protocol are going to be markedly lower as well. So I think high-intensity resistance training applied in an interval based manner can sort of provide multiple benefits. You can get a cardiovascular boost and obviously get muscular strengthening, and some hypertrophy benefits as well.Adam: So you think the high-intensity strength training protocol is really a separate and distinct program?Dr. Gibala: I do. I think the resistance exercise element is different there, and so the stimulus for adaptation is not going to be exactly the same. Adam: Has that been tested? Have you compared let's say a Wingate type of protocol with say somebody doing a high-intensity strength training program where you're doing one set to failure with major compound movements. You're going from machine to machine with the heart rate staying elevated, and each rate is going to at least 20 seconds of what you would probably consider an interval. Like a twenty-second sprint, those last twenty seconds on the leg press ,for example, are pretty darn intense as well. Do you think it would be worthy of comparing those two types of protocols to see if you get the same benefits and improvements in citrate synthase that way, VO2 max, etc?Dr. Gibala: Yeah, I think without question it would be. Of course,we can come up with all of these comparisons that we would like and there are only so many ways that you can do it in the laboratory. When you do a Wingate test for example, we know that there's no stimulation of growth pathways, so if we look at [Inaudible: 00:13:35] signaling and some of these pathways that we know lead to skeletal muscle hypertrophy, even though Wingate test is perceived as very demanding, the relative resistance on the leg, or the relative stress on the leg is quite low as compared to heavy resistance exercise. So with most forms of cardio based, high-intensity interval training, you're not seeing growth of muscle fibers because the stimulus is just not sufficient to provide the hypertrophy stimulus. Now when you do high-intensity resistance training, as you alluded to, especially with short recovery periods, you maintain the heart rate so it's elevated, you can see improvements in cardiorespiratory fitness in addition to the strengthening and hypertrophy elements as well.Adam: I'm with you on that. I think you're right. What would you think for example, we don't know everything yet about how low we can go and the style, what tools we use for these things. I'm wondering, knowing what we know at this point, what would you think would be the perfect — for somebody who is pressed for time and doesn't have the time to put the recommended 150 minutes a week into it. What do you think would be perfect, do you think maybe two interval training workout sessions a week with some high-intensity strength training? Like what are you doing, what do you recommend to a relative of yours that just wants to get it all, and what do I need to do?Dr. Gibala: Obviously an open ended question and it depends a lot on the specific goals of the individual, but I'll sort of take the question at —Adam: Not an elite athlete. I know you work with a lot of elite athletes, we also have the population that Myers works with. Your typical person, your middle aged —Mike: Busy professional who just wants to be in shape and have the markers that you were talking about before.Dr. Gibala: If they want the time efficiency aspect — you alluded earlier, what do I do. I'm someone who trains typically every day, rarely are my workouts more than thirty minutes, and I typically go back and forth between cardio style interval training, my go to exercise is a bike. I can't run anymore because of osteoarthritis in my knee, so typically three days a week I'm doing cardio cycling. As the weather starts to get nicer it's outside, but typically in long Canadian winters, it's down in my basement. 20-25 minutes of interval based work for primary cardiovascular conditioning. The other days are largely body weight style interval training, I sort of have the classic garage set up in the basement. I've got a weight rack, I do large compound movements to failure, pushups, pull-ups, and so that's typically the other three days of the week. Usually a rest day a week, or I'll play some ice hockey as well. That's something that works really well for me, so I think for individuals, I would recommend that style of approach. If you're someone that can mentally tolerate the demanding nature of intervals, because let's be realistic here, there's no free lunch at the end of the day, but if you want that time efficiency, high quality workout, then I would recommend that alternating pattern of some sort of cardio style interval training with some sort of full body resistance style training. If you're really pressed for time and you have maybe three sessions a week, then using all interval based — maybe two resistance sessions and one cardio or vice versa. Obviously a lot of the work that you advocate is showing tremendous benefits with even one session a week, and maybe even two sessions a week in terms of that quality of style training.Adam: The search continues. Like you said, it depends on a lot of things, goals, and body types, genetics, response to exercise, and even somebody's neurological efficiency. So I get that, and the question always is when we work with thousands of individuals on a monthly basis, do you mix intervals with their strength training, how much of it, balancing all of this with their schedules, with their schedule, with their lifestyle. Are they stressed out, max type A people, do they get enough sleep. So that's why it's so valuable to talk to you, you're on the cutting edge of doing a lot of this stuff and trying to incorporate research into somebody's every day life is the art and trick to all of this I think. Until we keep learning more and more.Dr. Gibala: Absolutely, and sometimes the most fundamental questions science still doesn't have the answers to which is quite ironic, but you're right. The book was written really as an effort to translate the science around time-efficient exercise. As you all know, the number on cited reason for why people don't exercise is lack of time. Nothing wrong with the public health guidelines, based on really good science, but 80% of us aren't listening and the number one barrier is time. So if we can find time-efficient options so that people can implement this style of training into their every day life, we think that's a good thing. The more menu choices, the better. The more exercise options the better, because then ideally, people can find something that works for them, and there's no ‘one size fits all' approach.Adam: That brings me exactly to the next thing that I wanted to talk about. It's this idea that we're being told we need 150 minutes. That's two and a half hours a week to work out, and you make a very interesting point in chapter five of the One Minute Workout. You say despite knowing that exercise has all these near magical qualities, approximately 80% of the people from America, Canada, and the United Kingdom don't get the recommended 150 minutes that they need, and you say that's a problem. You point out something very interesting, I didn't know this, it's very cool. You point out that lifespan has jumped ahead of our health span, and I'd love for you to tell us what the difference is between lifespan and health span and what that means.Dr. Gibala: Yeah sure. So lifespan is just that, how long you're going to live, but health span encompasses — I call it how close to the ceiling you can work. So basically you want to live a long life, but ideally, you want a long, healthy life as well so you can think of it as functional capacity in addition to longevity. I think most of us, you want to live as long as you can and as my grandmother would say, you sort of fall off the perch right at the very end. In a high standard of living, a high quality of living, so that you can do all the things that you like as long as possible and so exercise I think is a tremendous way to do that. You bring up a good point, that as we age, perhaps there's a little shift there. Obviously, strength is important and cardiorespiratory fitness is important, but especially as we start to get older, functional strength is really important. If you look at what's going to keep people out of assisted living, it's basically can you squat down and go the toilet and get up from that.Mike: It's getting off the floor, exactly.Dr. Gibala: So functional training to maintain lower body strength, that's what we're talking about in terms of health span. You may be living a long time but if you need all this assistance in order to get by, that's not necessarily a high standard or quality of living. So that's what we're really talking about here and improving both of them.Adam: So think about this. Despite knowing how important it is to put those 150 minutes in because you're going to have this life of misery and your health span is going to be horrible, people don't do it. You quote this guy Allen Batterham from Teesside University in the United Kingdom, who says that we have, I'm quoting him — actually quoting you quoting him, that we have this perverse relationship with exercise. So here we are, we know what we have to do but we don't, and this is where high-intensity training is so cool because — well first of all, why do we have this perverse relationship with exercise?Dr. Gibala: There's a multifaceted answer. I think Allen made the observation that we have hunger pains to get us to eat, so there's that innate biological drive. For reproduction, there's a sex drive, but there's not necessarily this innate biological drive to be physically active and that was the perversity that Allen was making the point, that even though it's so good for us. Obviously, you can take the evolutionary perspective and for the vast majority of human civilization, we had to be physically active to survive. We had to either sprint and hunt down an animal and kill it and eat it, or you had to spend a long time gathering food. Especially over the last hundred years or so, we've done a great job of engineering physical activity out of our lives through the ways we designed cities and — so now we basically have to make time to be doing this activity that's so good for us, and ironically we seemingly don't have time to do it. Clearly an excuse for a lot of people, you just look at time spent on social media, but a lot of lead very busy, time pressed lives so we're looking for more efficient options to be able to fit all of that other stuff into our day, and I think this is where intervals can play a really big role.Adam: Exactly, it's fascinating. So keeping this exercise avoidance issue mind, what has your friend and exercise psychologist, Mary — how does she pronounce her last name — Jung, I'm assuming there's no relationship to the psychiatrist Carl Jung. What did she discover and what was her advice, because you talk about that she has these five tips for starting an exercise program.Dr. Gibala: Sure, and I'm not a psychologist — what I tried to do in the book was consult with some other experts, and there's a real rift right now, as we make the point in the book, around the potential application of high-intensity interval training for public health, there's sort of two schools of thought. The traditional school of thought would be that people aren't going to do this because if exercise is intense, they find it uncomfortable, they're unlikely to do it and stick with it, but there's a whole new school of thought and Mary epitomizes this. We're saying wait a minute, continuous vigorous exercise is very different from vigorous exercise where we give people breaks, and especially if they don't have to do very much of it. So Mary is very interested in issues of motivation, mood, adherence; what keeps people to stick with healthy behaviors, and her research is showing that a large number of people actually rate the enjoyment of interval exercise higher, and they would prefer this type of training and they're more than willing to make this type of tradeoff between volume and intensity. So if they have to do less total work, they're more willing to work hard for short periods of time. We get this habit, Mary makes the point that if people can't do 30-45 minutes of continuous exercise, they consider themselves a failure, they might beat themselves up a little bit. She's like wait a minute, even if you can do a few minutes of exercise, take a break, do it again, let's celebrate that. So rather than beat yourself up, view it as I'm an interval training, I'm doing this type of training that elite athletes have used for a long time. It's sort of turning a negative into a great message.Mike: For us, failure is the only option.Adam: When you were talking about this in your book and talking about her work, I was screaming amen, because for twenty years that I've been in the high-intensity business myself, I'm seeing the same thing. So many people would much rather do this, in a much briefer time and get it over with than drag it out all week long. I remember when I told my mom twenty years ago that I was going to do this for a living, and she knew that I was a little nutty when it came to high-intensity work and she said Adam, people are not going to workout that hard, you're nuts. I would never workout the way you workout. Granted I was doing crazy like Crossfit stuff, high force, dangerous stuff. I've created a more gentler, kinder way of doing that but nonetheless, it was really intense but much shorter. I said mom, I don't know, I think if someone thinks they're going to be — number one safe, and getting it over with even though it's more intense, I think they're going to do it. I said wish me look, because I'm going for it, and by the way I'm moving back into the house because I have no money. Anyway I moved out a year later. I didn't know about Mary Jung's work, and I was reading in your chapter I was like see mom, I told you there's proof now.Dr. Gibala: In some ways science plays catch up a little bit. You alluded to the fact that you've been doing it for twenty years, so people are seeing this in real life and again the book was really just an effort to say there's some gaps in the science, but here's science to hopefully validate what a number of individuals are already doing, but they can point to this and say see it is backed up by science. So it was really an effort to translate that science into a message, that hopefully people can find in an accessible read, and hopefully in a compelling manner as well.Adam: So without getting into every single work that you describe because you get into a whole different number of variations, maybe you can just give us two typical ones that you would recommend for someone who really has never done intervals before, and how would you get them started?Dr. Gibala: As crazy as it sounds, we have a workout that's called the beginner which is just. So if we have people who are completely new to interval training, we'll just say just get out of your comfort zone. Don't try to go from zero to a hundred overnight, but just push the pace a little bit and back off. It's based on research that shows that even interval walking is better for people at improving their blood sugar, improving their fitness, improving their body composition, as compared to steady state walking. So that's about as simple as it gets, interval based walking, but it can really effective. One of my favorites is the 10x1 which is workouts based on Katarina Myers' work, so it's twenty minutes start to finish. Not super time efficient but it's not a 45 minute jog either, and I like that workout — so this workout involves ten one minute efforts at about 85 or 90% of your maximum heart rate, so you're pushing it pretty good but you're not going all out, and that workout has been applied to cardiovascular patients, diabetics, highly trained athletes as well, so it's a type of workout that can be scaled seemingly to almost any starting level of fitness. It's also then I think the type of workout that can be scaled to other approaches as well, so if you want to bring in resistance type exercise, it's a little more suited to that type of protocol as well, and then, of course I love the one minute workout as well because it's so effective and so efficient. We've had people do the one-minute workout on stairs now, just three twenty second bursts of stair climbing. Again, you can do it anywhere, in your apartment, in your office complex, showing that you get a big boost in fitness with that type of workout as well. So those lower volume workouts I think, they're in your wheelhouse I'm sure and really resonate with some of the stuff that you've been applying for a long time now.Adam: Yes, and I'm so glad that your research has been making me realize that my life decision twenty years ago, my instincts weren't so off, so thank you so much.Dr. Gibal: To go back to this idea that the public health guidelines, only 20% are listening. For those folks who say people won't do this, I would point at the ACSM, worldwide fitness trends for the last couple of years. Interval training and body weight style training, on the top, two or three many years running now, so I think there is a lot of interest in this type of training, if only to provide people with more options number one, and on those days when they are time pressed and might otherwise blow off their workout, no. Even if you've got fifteen minutes, you can get in a quality training session.Mike: Everybody sees the trends, the New York Times with the seven-minute workouts, the bootcamps, you can see all the chatter. Fitting Room is one of the things that they have in New York City, I don't know if it's beyond New York City but what we're trying to present is a safe option for creating that exact same stimulus in the same time.Adam: Especially when the safety is around weight training. So all the weight training injuries, so it becomes even more important when you have weights attached to your body to make that intensity safer. Dr. Gibala: Absolutely and you're spot on there. I think maybe it's a little bit easier for some people to apply these cardio style workouts on their own, but getting qualified instruction from people who know what they're doing is really important, especially when it comes to the resistance based stuff.Adam: So now, you end your book with a nutrition chapter and I don't know, weight loss. I've never really put too much credence in exercise for weight loss, it's generally a diet thing, but there's definitely a synergy if you will, an approach. If weight loss is part of your goal, and I always joke around, only half joking around because there is truth to this, that a lot of people that do these high intensity workouts and workout in general, they always that I'm concerned about my cardiorespiratory health, but if I told them that it doesn't help your cardiorespiratory health — or actually if I told them that it doesn't help them lose weight, they just wouldn't do it. They say they care about their heart, but really if they found out that they're not going to lose any weight doing this, they walk out the door. So let's face it, we all care about losing weight and what is the contribution of high-intensity interval training to weight loss and is there a one-two punch with high-intensity interval training and diet. And sorry if the sirens in New York City are overpowering me.Dr. Gibala: It's fine, and I agree with you, whether it's 90/10, whether it's 80/20, clearly the energy inside of the equation is much more important. Controlling body size, body composition through diet is the primary driver there. Exercise can play a role with weight loss maintenance I think over time. High-intensity interval training just like it's a time efficient way to boost fitness, it's a time efficient way to burn calories, but the primary driver is still going to be nutrition, and so we've shown in our lab that a twenty minute session of intervals can result in the same calorie burn as a 55 minute of continuous exercise, so again, if you're looking for time-efficient ways to burn calories, intervals can be a good strategy there. Personal trainers talk about the after burn effect, this idea of a heightened rate of metabolism in recovery. It's often overstated but it's real, we've measured it and demonstrated it in the lab, but again, they're small. As you all know, the key controlling variable there is the nutrition side and you use the exercise side to help maintain that over time, and it's mainly important about cardiorespiratory fitness but you're right, the people are still interested with how they look in the mirror, absolutely, all of us are.Adam: I'm sorry, it's not going to be in your exercise camp. Exercise does a lot for us, but we put too many attributes on exercise's shoulders if you will. Let's leave that one off please. It does enough, you don't have to also ask it to lose thirty pounds.Dr. Gibala: People think you exercise to lose weight and that's what confers all the fitness benefits. We like to just remind them, there's that straight line between exercise and fitness, regardless of the number on the scale, and if you want to attack that number on the scale, you've got to make changes on the diet side. Adam: I appreciate all your time, and I've been monopolizing the whole conversation. I'm just curious if Tim or Sheila or Mike had any other questions or comments they'd like to make before we wrap this up?Tim: Sure. If you don't mind Dr. Gibala, one of the questions that I had was for somebody middle aged to pick up this high-intensity interval training, HIIT, what are some of the risks involved for somebody that says look, I haven't worked out in years, I want to get started. You mentioned earlier a beginner program but what are some of the risks you'd be looking out for?Dr. Gibala: The first one is our standard advice is always that if you're thinking about starting or changing your exercise routine, you want to check with your physician. We're doing a study right now with interval training in people with type two diabetes, and most of these individuals are fifty, sixty years old, many of them are overweight. So the first thing is they go through a full, exercise stress test cardiac screening. Now that's obviously in a research setting, but I think checking with your doctor is always good advice on the individual level, because that's going to potentially catch something, or maybe there's an underling reason that you might not be cleared to engage in vigorous exercise so let's get that out of the way. That being said, interval training has been applied broadly, in many different ways, to all of these people that we were talking about. Cardiovascular disease, type two diabetes, metabolic syndrome, elderly individuals, and so I think there's a type of program interval training that's suitable for just about anyone. I go back to my earlier comments, you want to start out easier, so don't go from being on the couch to the one-minute workout of sprinting up stairs as hard as you can. Progress to that beginner workout or maybe the 10x1 or some of these other workouts that we star in the book. Again, it sounds like common sense and it is. Start out slow, build, progress from there. So the risks, exercise carries a transient risk. Let's be realistic about that and so when you're engaged in exercise, your risk of having a cardiac event is slightly higher, but the other 23 and a half hours of the day when you're not exercising, your risk is markedly lower. So if the choice is even a single weekly bout of high-intensity exercise or nothing, you're much better off doing the exercise. Here in Canada, you read the high-profile reports of the ice hockey player skates on a Friday night in a beer league with his buddies, and occasionally there's these one off tragic events were someone has a heart attack and dies on the ice. Very tragic for this individual and people get scared of exercise and it's like no on the big picture level, if you look at the epidemiological studies they will tell you that single weekly bout of exercise is protective in terms of reducing your risk of dying, but again, at the individual level, you want to make sure that you're probably screened and cleared to begin with.Adam: That was a point you made in your book and I thought it was great.Dr. Gibala: We talk to some of these people who write the exercise guidelines, who deal every day — we talked to Paul Thompson, who is an expert exercise cardiologist and that's the point that he made. He said that if your choices are remaining sedentary or doing HIIT, do HIIT. If you're an older individual with some risk factors who is not time pressed, then maybe consider the moderate approach, but that message doesn't resonate with a lot of individuals so I think as an individual, get checked by your physician, but people don't need to be afraid of interval training. It comes in lots of different flavors, and there's a flavor in my mind that's suitable for just about anyone.Mike: Right. Are there any known cardiac conditions where you have to be concerned about it that we know about? Valve or something?Dr. Gibala: I'm not a cardiologist but certainly some schemas, some unstable anginas, things like this where those are really high-risk individuals that need to be carefully monitored, but I point to the fact that there's a lot of cardiac rehabilitation programs now that are incorporating interval exercise and resistance exercise on a regular basis.Mike: You spoke before about how you get a new boost. Like if you're doing intervals for the first time you get a boost, and after a while, it goes up and then there's some diminishing returns after a while. With your studies, with your experiments there, if you vary the stimulus, like say you do the beginner for a while, and then you find that you plateau. Have you shown that you just do a different interval workout and a new boost will happen?Dr. Gibala: I think a varied approach is always going to be best. I think there were take some clues from the athletes again. Periodized training over the course of a season really is just about changing up workouts, hitting the body in different ways, and it's just a common sense strategy that even average, recreational based people can incorporate. So yes, stick with a program for a bit of time, and then vary it up, or if you want, change the interval workouts every week, but the body thrives on variety. After a while, anyone is going to get a stale doing the same thing, so that's why I think that varied approach to fitness is always going to be best.Sheila: Adam actually asked the question that I was going to ask. It's the question that most girls usually want to know about is burning fat. What I have a question about is are there any apps that you know of or do you have an app? Like I love apps, like you go outside and you have your phone and your headphones, like is there an app to do these different types of interval training?Dr. Gibala: There are, a ton of them. Personally, I don't use a specific one, but even recently I've gotten this question on Twitter so I've answered it a number of times and just pointed to a few sites that have the top ten best interval training apps. I think you can find a lot of them out there and it makes it easy. You sort of short your brain off and you just go when it says to go, and you back off when it says to stop. There's lots of options out there.Sheila: Exactly, great. So I'll check that out and maybe we'll list them in the show notes here.Tim: How about rest and recovery, Dr. Gibala? Here at InForm Fitness, we go and workout once a week, we workout hard for 20-30 minutes, and then we take that week off to recover and prepare for that next workout. With this interval training, do you have any recommended rest and recovery periodsDr. Gibala: I think it comes back to the intensity interval, so the more intense the nature of the training, the longer the recovery needs to be. It depends a little bit on if you're talking about training for performance, training for health, so there's all those variables but I think as a general rule of thumb, the more intense the interval, the longer the period of recovery that you're going to need, and the more intense the interval training session, the longer the recovery days in between you might need. Again, it's really individual then in terms of what you're specifically looking for, especially if it's just general health or if it's performance.Tim: So if somebody is near an InForm Fitness or decides to do this somewhere else perhaps, they can just listen to their body if they don't have a trainer.Dr. Gibala: Again, lots of common sense stuff but it's common sense for a reason. It makes a lot of sense.Adam: That's a great way we can wrap it up I think, that says it all right there. This whole workout just makes sense, this whole idea that it's the intensity over duration. Dr. Gibala: The other moniker we've come up with is life is an interval training workout. We don't just sort of plod through life like this, you run to catch the subway or whatever, so I think this alternating pattern, alternating energy demands, interval training rewards that. Adam: Well thank you so much, I really enjoyed this talk. I appreciate your work so much. Don't retire anytime soon please, keep going, there's still a lot to find out, and I hope we can stay in touch.Dr. Gibala: Pleasure to speak with all of you, I really appreciate the opportunity to be on the show and the great, insightful questions. Thanks for this opportunity.
The world’s most time-efficient exercise. No more excuses for failing to get fit! Dr. Gibala is a professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario. His research on the physiological and health benefits of high-intensity interval training has attracted immense scientific attention and worldwide media coverage. Dr. Gibala has published more than 100 peer-reviewed articles, the results of which have been featured by media outlets including The New York Times, The Wall Street Journal, CNN, and NBC Nightly News. He is frequently invited to speak at international scientific meetings and has received multiple awards for teaching excellence. We’re going to talk about his journey as well as his new book, The One-Minute Workout. If you don’t have time to listen to the entire episode or if you hear something that you like but don’t have time to write it down, be sure to grab your free copy of the Action Plan from this episode-- as well as get access to action plans from EVERY episode-- at JimHarshawJr.com/Action. Let's connect: Website | Facebook | Twitter About Your Host Jim Harshaw My name is Jim Harshaw. And I know where you’re at. You’re working hard and qualified for what you do but you aren’t getting what you want. You have plans on getting to the C-suite or launching a business but ultimate success seems as far away today as ever. You’re at the right place because you can get there from here. And I can help. Who I Am I’m a speaker, coach, and former Division I All-American wrestler that helps motivated former athletes reach their full potential by getting clarity on what they really want and taking aggressive action to lead their ideal life not just despite their prior failures but because of them. I’m a husband and father of four. And I’m a serial entrepreneur. I’ve launched multiple successful businesses as well as the obligatory failed one. I’ve been the executive director of a non-profit and have raised millions of dollars. I’ve worked in sales. I’ve even been a Division I head coach. While I was born in a blue-collar home I have spent my life surrounded by Olympians, CEO’s and millionaires. Jim Rohn said, “You are the average of the five people you spend the most time with.” I’ve been lucky. I’ve learned the habits of successful people and guess what. You’re just like them. I know because I know your type. You’re programmed for hard work, which is a prerequisite for success, but you’ve never been shown how to use what you know to create the life you want with the tools you have. I will show you how. Why You are Here You've worked hard to achieve greatness. You’ve set goals and maybe even set records. You’ve definitely failed and you’ve at some point found yourself questioning if you were on the right track. You need to understand this: You are far more prepared to succeed than those who’ve not tried, competed, struggled and overcome like you have. That’s the value of your education as someone who aims high. You are prepared to be as successful as your wildest dreams will allow. Here I will teach you, with the help of brilliant minds that have been shaped by failure, struggle, and adversity, to be who you want to be. I sense that you want this because you have read this far. To take the next step today, click here. FOLLOW JIM Website | Facebook | Twitter
In Episode 14, Dr. Bubbs talks to world-renowned researcher Dr. Martin Gibala PhD about high-intensity interval training - commonly referred to as HIIT - and its incredible effects on the body's response to exercise, fitness levels, fat-burning, heart health, blood sugar and insulin response. Dr. Gibala discusses his favourite HIIT workout, protocols for beginners and how exercise can support anti-aging and longevity. Dr. Gibala also dispels common myths around high-intensity training and touches on the mental aspect of HIIT. Make sure to check out drbubbs.com/podcast for show notes for this episode.
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