Podcast appearances and mentions of martin gibala

The Change Agents Podcast with Dr. James Rouse

Play Episode Listen Later Jun 13, 2024 26:04

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 !

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Sprint to Success- Embracing Quick Moves for Maximum Impact

Play Episode Listen Later Apr 12, 2024 4:15

A recent study from McMaster University highlights that just one minute of intense exercise can lead to substantial health benefits. Martin Gibala, a professor of kinesiology at the university, emphasizes the efficacy of this brief but vigorous approach to physical activity, backed by research findings.

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Get Fit with HIIT

Just One Thing - with Michael Mosley

Play Episode Listen Later Apr 4, 2024 15:07

There's no question that exercise is important for our health, but many of us find it difficult to fit into our busy schedules. In this episode, Michael Mosley explores how high-intensity interval training, HIIT for short, might be the most time-efficient way to get fitter. It can also boost your cognitive performance, help you live longer, and improve your quality of life. Martin Gibala, Professor of Kinesiology at McMaster University in Ontario, reveals all about the beneficial impact of HIIT on your cardiorespiratory system, your ability to control your blood sugar levels, and your risk of chronic diseases. Meanwhile, busy mum and NHS worker Suzanne finds HIIT a great way to incorporate a workout into her hectic routine.Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

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The Misconceptions of HIIT (And the Role It Can Play in Your Fitness Routine)

The Art of Manliness

Play Episode Listen Later Feb 28, 2024 49:50

You've probably heard of HIIT — high intensity interval training. In fact, you may feel so familiar with the idea that you think you understand it. But do you?People often hold some popular misconceptions about HIIT, and today we'll unpack what some of those are with Dr. Martin Gibala, a foremost researcher of this fitness modality and the author of The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. Martin explains the main, underappreciated advantage of HIIT, which revolves around the "intensity-duration trade-off": the higher intensity you make exercise, the shorter your workouts can be while still triggering improvements in metabolism, cardiovascular health, and mitochondrial capacity. We get into the fact that the intensity of HIIT needn't be as high as you might think and that, contrary to popular belief, sprinting at intervals is actually a predominantly aerobic rather than anaerobic workout. Martin answers questions like whether Zone 2 cardio has an advantage over HIIT, if the so-called "afterburn effect" of HIIT is real, if you can do HIIT if you're older or have heart problems, and whether you should worry about the way HIIT can raise cortisol in the body. He also shares specific HIIT workouts you can do, including a walking interval workout and one of the best higher-intensity protocols to try.Resources Related to the PodcastAoM Article: Conditioning — What It Is and How to Develop ItAoM Article: You Only Have 15 Minutes to Work Out. What Should You Do?AoM Article: How to Use an Assault Bike to Improve Your All-Around ConditioningWingate Anaerobic TestJapanese 3X3 Interval Walking TrainingNorwegian 4X4 IntervalTraining10X1 Interval WorkoutTabata TrainingVILPA — One-minute bursts of activity during daily tasks could prolong your lifeConnect With Martin GibalaMartin's websiteMartin on XMartin's faculty page

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Micro Dosing Movement: Strategies for Winning at the Game of Life

The Self Help Antidote

Play Episode Listen Later Feb 26, 2024 52:58

In this enlightening episode, I have a chat with my old friend and colleague, John Sinclair about one of the most powerful, yet under appreciated aspects of success and fulfillment, movement. John is a renowned expert in movement as medicine, leveraging his diverse background as an educator, coach, athletic trainer, medical exercise specialist, and applied functional scientist to create unique health and performance programs. He has worked globally as a consultant for professional sports teams, governments, and companies like ViPR Pro, Zumba, and Nike, and served as a Health and Performance consultant for the California State Guard. As a sought-after expert in the health and fitness industries, John directs programming at The Institute of Motion and has developed comprehensive personal training and performance specialist certifications. Residing in Sunrise, Florida, with his wife and labradoodle, he enjoys golf, tennis, weightlifting, and various other fitness activities in his personal training studio.Our discussion unfolds the layers of today's fitness landscape, marked by the paradox of being increasingly time-poor and stressed, yet flooded with conflicting information about the "right" paths to health.We explore the intriguing concept of micro-dosing movement, a revolutionary application designed for those struggling with consistent exercise routines. This method, akin to programming for a sport, aims to prepare individuals for their daily activities through small, manageable doses of movement, leading to significant health outcomes. This approach is beautifully encapsulated in the book “7 Movements to Keep You Healthy and Pain-Free in the Office,” by Dan Tatton and John Sinclair, which emphasizes the power of micro movements in supporting overall health.Our conversation delves into the challenges many face in starting their fitness journey, overwhelmed by where to begin. We discuss strategies and tools developed in collaboration with esteemed researchers like Dr. Martin Gibala, author of “The One-Minute Workout,” and Dr. Jonathan Little, highlighting the tailored needs of individuals with conditions such as Parkinson's, Type 2 diabetes, and cancer. Remarkably, adherence to micro-dosing movement boasts a 94 percent success rate, underscoring the transformative impact of engaging in small, enjoyable doses of activity.We unravel the psychology behind exercise adherence, emphasizing the role of successful participation in boosting confidence and shaping identity. This episode challenges conventional wisdom about motivation, accountability, and the physiological expectations from exercise, advocating for a personalized approach to fitness that recognizes the uniqueness of each individual.The conversation shifts to the importance of getting started, the influence of expectations on long-term motivation, and the significance of aligning exercise with personal values and visions for the future. We highlight the critical relationship between efficacy and behavior, and the role of sensory input in enhancing motor control and engagement in cherished activities.Forbes magazine, in their audit of the model, rated the programming on micro-dosing movement with the highest acclaim. This episode is not just about the mechanics of movement but the profound impact of purposeful activity on our lives.Join us as we connect John and explore the wealth of resources available at www.sevenmovements.com, embarking on a journey to redefine what it means to live a healthy, engaged life through the lens of micro-dosing movement. Visit us at:www.theselfhelpantidote.com

HIIT the Right way: Optimal Training in Today's Fitness Scene

BEaTS Research Radio's Podcast

Play Episode Play 37 sec Highlight Listen Later Feb 26, 2024 19:15

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/

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What the science says about how to get active

Full Story

Play Episode Listen Later Jan 22, 2024 16:50

As parks and gyms fill with people hoping to make 2024 their year of fitness, Science Weekly host Ian Sample speaks to Martin Gibala, professor of kinesiology at McMaster University in Canada, about how much exercise we should be doing, the benefits of interval training and how to make a new regime stick.

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What the science says about how to get active (and make it stick)

Science Weekly

Play Episode Listen Later Jan 9, 2024 16:03

As parks and gyms fill with people hoping to make 2024 their year of fitness, Ian Sample speaks to Martin Gibala, professor of kinesiology at McMaster University in Canada, about how much exercise we should be doing, the benefits of interval training, and how to make a new regime stick. Help support our independent journalism at theguardian.com/sciencepod

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How To Optimize Your Exercise Routine | Prof Martin Gibala Ep3/3

Modern Healthspan

Play Episode Listen Later Nov 30, 2023 21:40

Here Dr Gibala talks how to think about exercise routines and nutrition as well as sharing his own protocol and the current work of his lab Dr Martin Gibala is a Professor at McMaster University where his research examines the effects of exercise at the molecular to whole body level in both healthy individuals and people with chronic diseases. In addition to basic, mechanistic studies on the regulation of skeletal muscle energy metabolism, his laboratory conducts applied research that examines the impact of physical training and nutrition on human health and performance. He coauthored a book for the general public on the science of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter

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How To Know Your VO2max Level | Prof Martin Gibala Ep2

Modern Healthspan

Play Episode Listen Later Nov 25, 2023 18:01

Here Dr Gibala talks about what is VO2max, why it is important, how to measure and improve it. Dr Martin Gibala is a Professor at McMaster University where his research examines the effects of exercise at the molecular to whole body level in both healthy individuals and people with chronic diseases. In addition to basic, mechanistic studies on the regulation of skeletal muscle energy metabolism, his laboratory conducts applied research that examines the impact of physical training and nutrition on human health and performance. He coauthored a book for the general public on the science of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter

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All You Need To Know About Interval Training | Prof Martin Gibala Ep1

Modern Healthspan

Play Episode Listen Later Nov 21, 2023 21:47

Here Dr Gibala introduces interval training and discusses the various styles, and the benefits. Dr Martin Gibala is a Professor at McMaster University where his research examines the effects of exercise at the molecular to whole body level in both healthy individuals and people with chronic diseases. In addition to basic, mechanistic studies on the regulation of skeletal muscle energy metabolism, his laboratory conducts applied research that examines the impact of physical training and nutrition on human health and performance. He coauthored a book for the general public on the science of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter

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#082 The Science of Vigorous Exercise — From VO2 Max to Time Efficiency of HIIT | Martin Gibala, Ph.D.

FoundMyFitness

Play Episode Listen Later Sep 19, 2023 171:34

Dr. Martin Gibala is a muscle physiologist, professor, and kinesiology department chair at McMaster University in Hamilton, Ontario, Canada. He is best known for pioneering research on the health benefits of high-intensity interval training (HIIT) and his profound understanding of HIIT's physiological mechanisms. He is a co-author of the book "The One-Minute Workout." In this episode, we discuss: (00:00) Introduction (11:00) What is high-intensity training? (11:53) Zone 2 vs. HIIT for VO2 max — which is better? (13:22) The vital role of vigorous exercise (14:40) Why VO2 max matters for longevity (17:45) Elite athletes vs. committed exercisers (22:09) Measuring maximum heart rate and VO2 max (30:31) How the heart adapts to HIIT to increase VO2 max (35:47) Why vigorous exercise accelerates mitochondrial adaptation (40:06) Enhancing fat oxidation and mitochondrial growth with vigorous exercise (44:22) How intensive exercise boosts fat breakdown (45:56) Is high-intensity exercise better for autophagy than fasting? (58:05) Exercise snacks (1:00:39) Protocol for VO2 max (1:05:50) The effect of HIIT on muscle fiber types (1:10:18) How aging effects muscle fibers (1:14:09) Does high-intensity training produce an “afterburn effect? (1:16:13) Why vigorous workouts are better for BDNF and cognition (1:24:15) Anti-metastatic cancer effects (1:50:23) Wingate training vs. reHIIT — a comparison of protocols (1:55:38) Perceived exertion vs. HRmax (1:59:23) Interval walking for type 2 diabetics (2:01:06) Contraindications of HIIT (2:05:06) Why preconditioning reduces risks from exercise (2:10:44) Can resistance training be a type of aerobic exercise? (2:16:24) Does cardio and strength training interfere with each other? (2:18:45) How many minutes per week of high-intensity training? (2:26:58) Are there sex differences in high-intensity training? (2:26:58) Misconceptions on high-intensity interval training for women (2:27:42) Should post-menopausal women do H.I.I.T.? (2:27:47) Does intense exercise raise cortisol? (2:34:25) Bone density and osteoarthritis (2:36:40) Atrial fibrillation risk (2:32:13) Hypoxic training and blood flow restriction (2:40:45) Tips for training with joint issues

Discover Strength Podcast Throwback: "The Benefits of High Intensity Interval Training" with Dr. Martin Gibala

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Play Episode Listen Later Aug 24, 2023 53:59

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.

The Science of High Intensity Interval Training | Martin Gibala PhD

The Dr. Gabrielle Lyon Show

Play Episode Listen Later Jul 11, 2023 66:39

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

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Dr. Martin Gibala: Benefits of Interval Training, Programming Interval Training in Fitness Routines

Brawn Body Health and Fitness Podcast

Play Episode Listen Later Nov 14, 2022 39:44

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

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"Interval Training, VO2 Max, & All-Cause Mortality" feat. Exercise Physiologist Logan Morrison

Amanda's Wellbeing Podcast

Play Episode Listen Later Jan 26, 2022 21:43

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.

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Vibrant Lives Podcast 2021 Wrap Up

Play Episode Listen Later Dec 27, 2021 14:38

Amanda shares what she's learned from her guests in 2021 about how to live a vibrant life and gives some hints of what's in store for 2022.She gives a run-down of the top five episodes and the two episodes that received the most interaction from listeners.Vibrant Lives Podcast wishes you a safe, happy and healthy festive season.TOP 5 EPISODES OF 2021Lara Casanova on coping with the grief of pet loss: https://vibrantlivespodcast.com/podcasts/lara-casanova/Dr Jane Chalmers on pelvic and period pain: https://vibrantlivespodcast.com/podcasts/jane-chalmers/Dr Robert Ali on the health impacts of alcohol: https://vibrantlivespodcast.com/podcasts/dr-robert-ali/Dr Martin Gibala on time-efficient exercise: https://vibrantlivespodcast.com/podcasts/martin-gibala/Erin Niimi Longhurst on insights into Japanese culture and living well: https://vibrantlivespodcast.com/podcasts/erin-niimi-longhurst/2 MOST DISCUSSED EPISODESTanya Bottomley, advocate for raising awareness about domestic violence: https://vibrantlivespodcast.com/podcasts/tanya-bottomley/Dr Tessa Opie on educating our young people about sex, sexuality and consent: https://vibrantlivespodcast.com/podcasts/tessa-opie/HOW YOU CAN SUPPORT THE PODCASTPlease tell your friends about the podcast and share it with them.Follow me on Instagram @vibrant_lives_podcastFollow my Facebook page: @vibrantlivespodcastIf you could rate and review the podcast on Apple Podcasts, that would be super helpful.Check out ways you can support the podcast on my website: https://vibrantlivespodcast.com/be-involved/

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Time-Efficient Exercise with Martin Gibala

Metagenics Clinical Podcast

Play Episode Listen Later Nov 9, 2021 68:14

Have you ever wondered what interval training constitutes? In this episode, Professor Martin Gibala provides valuable commentary on this form of exercise, including lessons learned from research and its impact on health and wellbeing. Martin Gibala is a Professor of Kinesiology and Faculty of Science Research Chair at McMaster University in Hamilton, Canada. His research examines the integrative physiology of exercise at the molecular to whole body level in both healthy individuals and those with chronic disease. He has co-authored a bestselling book on the science of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter (Penguin Random House, 2017). If you are unsure about intermittent exercise or have any reservations about high intensity interval training, the information provided in this episode may answer questions, alleviate concerns, and even have you incorporating in this accessible form of exercise into your weekly schedule. *Highlights * An introduction to interval training (4:10) The benefits of interval training (13:00) Risks associated with high intensity exercise (23:30) Green zone training (26:00) Exercise for body composition, muscle mass and mood (32:00) About exercise snacks (38:00) Cardio fitness is achievable (48:00) Does the time of day matter? (57:30) The One-Minute Workout (62:00) Useful links Martin Gibala's website: https://martingibala.com/ Martin Gibala's book, The One-Minute Workout: https://www.penguinrandomhouse.com/books/533236/the-one-minute-workout-by-martin-gibala-with-christopher-shulgan/9780399183669/

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All About Exercise Snacking with Prof. Martin Gibala

Eat Move Think with Shaun Francis

Play Episode Listen Later Nov 8, 2021 31:49

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]

High intensity interval training with Dr. Martin Gibala

Masters in Exercise

Play Episode Listen Later Oct 1, 2021 49:36

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.

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Explaining the science behind doing HIIT to get fit with Dr. Martin Gibala

Amanda's Wellbeing Podcast

Play Episode Listen Later Jul 12, 2021 47:34

This week, I have the honour of speaking with well known author and Professor of Kinesiology (that is, human movement) at McMaster University in Ontario, Canada, Dr Martin Gibala. Martin studies the mechanisms behind human responses to exercise and the associated health benefits. His area of expertise is time-efficient exercise and he has been involved in pioneering research on interval training showing that brief, intense bouts of physical exercise, also known as "exercise snacks" or "activity snacks", can enhance physical fitness. Happily this can apply to both healthy individuals and those with chronic disease such as type 2 diabetes. This is music to the ears of time poor people!I would say just about everyone from the couch potato to the elite athlete could learn something from Martin's research. Tune in (do a wall sit) and enjoy.FOLLOW DR MARTIN GIBALAMartin's website: https://martingibala.comProfile page, McMaster University: https://www.science.mcmaster.ca/kinesiology/component/comprofiler/userprofile/gibalam.htmlTwitter handle @gibalamMartin's book, The One-Minute Workout: https://www.penguinrandomhouse.com/books/533236/the-one-minute-workout-by-martin-gibala-with-christopher-shulgan/9780399183669/Martin's course, Hacking Exercise for Health: https://www.coursera.org/learn/hacking-exercise-healthMENTIONED IN THE PODCASTExample of home fitness calculator: https://www.verywellfit.com/home-fitness-tests-3120282Daniel Lieberman's book, Exercised: https://www.penguinrandomhouse.com/books/557099/exercised-by-daniel-e-lieberman/Gretchen Reynolds: https://www.nytimes.com/by/gretchen-reynoldsHOW YOU CAN SUPPORT THE PODCASTPlease tell your friends about the podcast and share it with them.Follow me on Instagram @vibrant_lives_podcastFollow my Facebook page: @vibrantlivespodcastIf you could rate and review the podcast on iTunes, that would be super helpful.Purchasing a book from my website is an easy way to support the podcast too. Here is a link to the books page: https://amandaswellbeingpodcast.com/books/

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Time-Efficient Training: Where to Start?

PEAK40

Play Episode Listen Later May 20, 2021 21:14

In episode 3, Dr. Marc Bubbs talks time-efficient aerobic training and how to integrate HIIT into your routine. Marc shares clips from Dr. Martin Gibala, PhD, world-leader in HIIT research, and Zach Bitter, the world-record holder in the 100 mile ultra-marathon. Regardless if you're trying to get back into exercise, or wondering how to make a bigger impact with your shorter sessions, this episode lays the foundation for you! >> Looking for a deeper dive? My new book PEAK40 is available now. >> Looking for support? Check out PEAK40 Nutrition Coaching for Men and Women.

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"The Benefits of High Intensity Interval Training" with Dr. Martin Gibala, PhD. feat. Maria Hauger, Exercise Physiologist & Iconic Trainer at Discover Strength

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Play Episode Play 60 sec Highlight Listen Later May 5, 2021 53:59

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.

77: REWIND / Doug Brignole Part 3

Play Episode Listen Later May 2, 2021 20:42

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.This is the 3rd of 3 parts with veteran competitive bodybuilder, “biomechanics” expert, author and public speaker Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.”In part 3, Doug & Adam talk about Balance & Core training, intensity, reciprocal innervation. Enjoy!For more info about Doug Brignole:www.dougbrignole.com/www.greatestphysiques.com/doug-brignole/ For Doug Brignole's books, visit Amazon: www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+BrignoleAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

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76: REWIND / Doug Brignole Part 2

Play Episode Listen Later Apr 30, 2021 20:16

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.This is the 2nd of 3 parts with veteran competitive bodybuilder, “biomechanics” expert, author and public speaker Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.”In part 2, Doug & Adam talk about Static vs dynamic exercise, along with speed movement and sports training. They start off the discussion with the old saying… “less is more!”For more info about Doug Brignole:www.dougbrignole.com/www.greatestphysiques.com/doug-brignole/ For Doug Brignole's books, visit Amazon: www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+BrignoleAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

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75: REWIND / Doug Brignole Part 1

The Breakthrough Secrets Podcast

Play Episode Listen Later Apr 28, 2021 28:02

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.This is the 1st of 3 parts with Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.” His competitive career spans over 40 years & he has won numerous bodybuilding titles. His most recent book—“The Physics of Fitness”—is endorsed by nine PhD professors!!! Here in part 1, Doug & Adam talk about Compound vs isolation & natural movements.For more info about Doug Brignole:www.dougbrignole.com/www.greatestphysiques.com/doug-brignole/ For Doug Brignole's books, visit Amazon: www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+BrignoleAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

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Craig Marker: Building Antifragility By Fear Exposure

Play Episode Listen Later Mar 26, 2021 65:08

On the 37th episode of The Breakthrough Secrets Podcast Chris, Mike and our special guest Ph.D. Craig Marker will talk about the value of exposing yourself to hard situation and how to hack Mitochondrial fusion and fission.Join us in this insightful and amazing talk!In this chapter you will discover: (0:40) Introducing our special guest Ph.D. Craig Marker(1:30) How did Mike meet Craig(2:40) Craig's origin story(4:30) What was about strength that really interested Craig?(7:00) The One-minute Workout Book by Martin Gibala https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter/dp/0399183663 (8:00) Strong insurance(9:10) Shoutout to Brett Jones(10:00) What is antifragility?(11:10) “The most important treatment to break people of their anxiety is to have them to expose to what they fear”(12:50) Jordan Peterson and the elevators - story(13:20) Is getting exposed to fear something that needs to be practiced with frequency?(14:10) The Eagle and the Dragon Book by Chris Duffin https://www.amazon.com/Eagle-Dragon-Story-Strength-Reinvention/dp/1544501927 (16:30) Free-range Kids Book by Lenore Skenazy https://www.amazon.com/Free-Range-Raise-Self-Reliant-Children-Without/dp/0470574755 (17:50) Mike's mom story, allowing your kids to get exposed to hard situations make them self sufficient(18:40) Julian, Chris song story, fearless and extremely curious(21:10) Getting exposed to stress at the right dose(24:00) Trying to push the extremes(25:00) Mitochondrial fusion and fission(27:10) How long has Craig been hacking his mitochondria fusion and fission?(30:10) Strong Resilience, remembering Pavel Macek interview https://www.strongfirst.com/special-events/strongfirst-resilient-information/ (30:20) Jefferson curl(31:10) On unconventional trainings (32:40) Clarity gaining from fasting(38:30) Does Craig get exposed frequently to stressful situations?(51:00) What strategy does Craig apply to get exposed to hard situations?(53:00) Yes Man 2008 ‧ Jim Carrey Comedy/Romance Movie(56:00) When we have too much anxiety we can't clearly follow our gut(57:00) Impractical Jokers ‧ Cringe comedy show(1:00:00) Where to contact Craig Marker http://strength.university/ @craigdmarker @brettjonessfg @jordan.b.peterson @mad_scientist_duffin @pavelmacekcom @jimcarreyhere#TheEagleandtheDragon #Free-rangeKids #StrongResilience #YesMan #JimCarrey #ImpracticalJokers #JeffersoncurlFind Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

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Dr. Martin Gibala - The Benefits of 1-Minute Workouts

Play Episode Listen Later Feb 17, 2021 42:07

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

Exercise for people who value time with Dr Martin Gibala: the science of High Intensity Interval Training (HIIT) for more health, better fitness, athletic performance and better looks.

Play Episode Listen Later Feb 9, 2021 56:25

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

74: REWIND / Bill DeSimone Part 4

Play Episode Listen Later Jan 21, 2021 9:22

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.In part 4 Adam & Bill discuss past & present trends in training, along with a quick chat about posture, mobility & feel in exercise.Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

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73: REWIND / Bill DeSimone Part 3

Wellness: Fact or Fiction

Play Episode Listen Later Jan 19, 2021 13:08

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body. In part 3 of 4, Adam gets Bill's opinion on the machines vs. free weights debate. Then Adam asks the question, just what is functional training today?Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

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HIIT vs. Steady State: Fact or Fiction

Play Episode Listen Later Jan 18, 2021 69:25

If you haven't drunk the Kool-aid and worked out at an F45, sweating and gasping for air, you're missing out on the workout of the generation. We're talking high-intensity interval training, or HIIT. Some say it's awful and vow never to do it again. Others get quickly addicted and claim it's the best thing they've ever done for their bodies, turning back to steady-state cardio to keep their energy balance in check. So who's right?In this episode of Wellness: Fact or Fiction, we dive into:1. What exactly constitutes steady-state cardio vs high-intensity interval training2. What each type of cardio does biologically3. Which type of cardio burns fat most efficiently4. Why a blend of both high- and low-intensity exercise is the best system of cardiovascular training.Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_References:Fallahi, A., Gaeini, A., Shekarfroush, S., & Khoshbaten, A. (2015). Cardioprotective Effect of High Intensity Interval Training and Nitric Oxide Metabolites (NO2 (-), NO3 (-)). Iranian journal of public health, 44(9), 1270–1276.Foster, C., Farland, C. V., Guidotti, F., Harbin, M., Roberts, B., Schuette, J., Tuuri, A., Doberstein, S. T., & Porcari, J. P. (2015). The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. Journal of sports science & medicine, 14(4), 747–755.Keating, S. E., Johnson, N. A., Mielke, G. I., & Coombes, J. S. (2017). A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obesity reviews : an official journal of the International Association for the Study of Obesity, 18(8), 943–964. https://doi.org/10.1111/obr.12536Why Should You Do HIIT Cardio — and What Is It? A Trainer Explains. POPSUGAR Fitness Australia. (2021). Retrieved 7 January 2021, from https://www.popsugar.com.au/fitness/What-HIIT-Cardio-45876316.Sal's book recommendations:The One Minute Workout, Martin Gibala

72: REWIND / Bill DeSimone Part 2

Play Episode Listen Later Jan 17, 2021 11:26

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body. In part 2 of 4, Bill talks about the importance of always using a safe limited range of motion.Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

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71: REWIND / Bill DeSimone Part 1

Alive and Active Podcast | Faith and Fitness

Play Episode Listen Later Jan 15, 2021 12:10

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.In part 1 of 4, Bill explains all about being “Joint Friendly”.Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

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#16 Why HIIT Workouts are Effective

Play Episode Listen Later Dec 25, 2020 9:43

You can apply HIIT (high-intensity interval training) workouts to strength training, walking, biking, running, and more. With HIIT workouts, you push yourself hard for a period of time and then rest. This type of training has been proven to be as effective as working out twice as long with other workouts. To learn more about the research behind HIIT workouts, I recommend this book: “The One-Minute Workout” by Martin Gibala and Christopher Shulgan It also describes the Ten by One workout which is great for beginners. Want to download the instructions for the Ten by One workouts to print off and have as a reference? Just sign up at www.aliveandactivewellness.com Connect with us on a daily basis. Follow us on Instagram and watch our stories here: https://www.instagram.com/aliveandactivewellness/

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#16 Why HIIT Workouts are Effective

Alive and Active Podcast | Faith and Fitness

Play Episode Listen Later Dec 25, 2020 9:43

You can apply HIIT (high-intensity interval training) workouts to strength training, walking, biking, running, and more. With HIIT workouts, you push yourself hard for a period of time and then rest. This type of training has been proven to be as effective as working out twice as long with other workouts. To learn more about the research behind HIIT workouts, I recommend this book: “The One-Minute Workout” by Martin Gibala and Christopher Shulgan It also describes the Ten by One workout which is great for beginners. Want to download the instructions for the Ten by One workouts to print off and have as a reference? Just sign up at www.aliveandactivewellness.com Connect with us on a daily basis. Follow us on Instagram and watch our stories here: https://www.instagram.com/aliveandactivewellness/

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Dr. Martin Gibala on The Future of Exercise

Rebound Talks

Play Episode Listen Later Sep 30, 2020 38:00

Dr. Martin Gibala on The Future of Exercise Martin Gibala, Ph.D. (@gibalam) is a professor and chair of the kinesiology department at McMaster University. His research on the physiological and health benefits of high-intensity interval training (HIIT) has attracted immense scientific attention and worldwide media coverage. He is also the co-author of the book called The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter. Today we will be talking about how you can use interval training to burn fat, increase your health span, and improve your overall fitness level.

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100 / Get Amazing Results at Home with Interval Training w/ Martin Gibala, Ph.D

Muscle Medicine

Play Episode Listen Later Sep 17, 2020 49:44

Key Takeaways For many people, it isn’t necessary to spend a big chunk of your day at the gym. Exercising periodically throughout the day, even for a few minutes at a time, is a practical solution for staying fit while staying home. Interval training can benefit nearly anyone. The science shows that when appropriately adapted it can help elite athletes as well as people with chronic health conditions. Interval training is a time-efficient way to exercise. It can be adapted to meet a variety of health goals ranging from weight loss and metabolic flexibility to muscle gain and endurance. People often think of exercise as a time-consuming task that takes over your whole day. New research is showing that this doesn’t have to be the case. As many of us spend more time at home, exercising in short spurts can be what we need to do to keep our muscles from wasting away. About Martin Gibala, Ph.D Martin Gibala is a professor of kinesiology at McMaster University in Hamilton, Canada, and the author of The One-Minute Workout. His main interest is the physiology of exercise, including the effects of training and nutrition, and application to health and performance. Martin’s research ranges from basic studies on cellular mechanisms to applied studies on health and performance. He regularly publishes in peer-reviewed journals and speaks at scientific meetings. What is Interval Training? Simply put, interval training is a style of exercise that involves pushing hard for a few seconds in between longer breaks. While this sounds revolutionary, it’s nothing new. Many elite athletes have been training this way for decades. Regardless of your level of fitness, there’s a role for interval training in your life. Martin explains how nearly everyone from Olympic athletes to those with heart conditions can adapt this type of workout to their benefit. Even if it’s just walking for a few seconds in between resting, there can be a huge benefit for some people. This type of exercise can be as intense or gentle as necessary. Interval Training as a Helpful Alternative Through his many studies, Martin has found that the intensity of exercise is often more impactful than its duration. That’s not to say that there’s no place for steady-state cardio workouts. What it does suggest is that, for many of us, interval training can serve as an effective alternative. How can you implement interval training at home? Let me know in the comments on the episode page! In this episode What interval training is and how anyone can do it [2:27] Applying interval training to any fitness level [4:30] What you can learn from a VO2 Max test [9:27] The differences between aerobic and anaerobic interval training [12:35] Managing your recovery time to maximize your outcome [17:27] Interval training’s potential to improve muscular health [23:16] Comparing the results of interval training to endurance training [29:50] Why moving well is more important than moving often [36:28] Taking advantage of interval training in the time of COVID [45:20] Quotes “Interval training is not only for elite athletes…. Many individuals can safely perform interval training, including individuals with cardiovascular disease, type-2 diabetes, and many other chronic conditions.” [4:13] “If you have twenty minutes to train, that’s a good sweet spot. It’s of sufficient duration.” [16:24] “Just get out there and do something. Vary it up. If you like the same interval workout all the time, go for it. But variety is generally going to be better for you. Mix it up and don’t worry about the details so much.” [19:01] “There’s nothing magical about interval training, but it can just speed things up a little bit in terms of the time invested for the relative benefits.” [25:17] “How hard you work out is more important than how long you work out.” [31:18] Links Find Martin Gibala, PhD online Follow Martin Gibala on Twitter The One-Minute Workout World Fitness Level Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative

007. Fit to be in Love

Cheating on Fear

Play Episode Listen Later Aug 12, 2020 91:19

Everyone can agree that your health is the most valuable thing you have; something that most of us probably aren't prioritizing as much as we should, and something we would all like to be better at. In this episode Beatrice and Dante talk about their individual fitness stories and how they got to the point they are at today. They discuss how training is good for their relationship AND sex life, as well as how current events have led to an explosion of home-based gyms.StrongLifts 5x5Wanna build your own home gym? Rogue Fitness USA and Rogue Fitness Canada are a great place to start!Beatrice’s HIIT professor, Dr. Martin Gibala has an awesome website.www.cheatingonfear.cominfo@cheatingonfear.comInstagram & Twitter: @cheatingonfearwww.patreon.com/cheatingonfear

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#37: The One Minute Workout – Professor Martin Gibala

Health Psychology and Human Nature

Play Episode Listen Later Jul 14, 2020 81:08

How does a week of exercise optimized for health and longevity look like? How does a one minute workout at high intensity compare to a 50 minute workout at moderate intensity? What is interval training and why is it important? Answers to these and many other questions will be given in todays episode by the pedagogical expert Martin Gibala. Martin Gibala is a professor of kinesiology at McMaster University in Hamilton, Canada. His main interest is the physiology of exercise, including the effects of training and nutrition and application to health and performance. Martin have also written the bestseller the One Minute Workout which you will learn more about in today’s episode. If you want to connect to Martin you can do that through Twitter or his personal website. He and a college also created an online course about exercise which you can find here. For more episodes, tips and inspiration follow me at @healthpsychologyandhumannature on Instagram and FB. Have a terrific day.

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Dr. Martin Gibala - HIIT Solutions for Working Out at Home

Move Daily Health Podcast

Play Episode Listen Later Apr 23, 2020 46:30

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

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Working Out From Home — in 7 Minutes? [Rebroadcast]

Science Vs

Play Episode Listen Later Apr 20, 2020 13:22

Social distancing has made it harder for a lot of us to get exercise. So we’re revisiting our episode on the seven-minute workout. Can this bite-size routine really keep us fit? Back in 2018, we asked exercise scientist Prof. Jeff Coombes — and Wendy gave it a go. Check out the transcript here: https://bit.ly/2RQarYz We also looked into the broader science of exercise in this episode: https://open.spotify.com/episode/3iMLOaNVAy0s6RsdecUySj And find the original study on the seven-minute workout here: https://bit.ly/3aoe4eP Credits: This episode was produced by Rose Rimler with help from Wendy Zukerman, along with Meryl Horn and Odelia Rubin. Our senior producer is Kaitlyn Sawrey. We’re edited by Blythe Terrell. Fact checking by Michelle Harris. Mix and sound design by Emma Munger and Peter Leonard. Music written by Emma Munger and Bobby Lord. Recording assistance from Jack McDonnell. For this episode we also spoke to Martin Gibala, Chris Jordan, Kathryn Weston, Dan Schmidt, and others. Thank you so much for your help.

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Move Daily Health Podcast Episode 28: HIIT Exercise and Health w/ Professor Martin Gibala

Play Episode Listen Later Dec 9, 2019 44:57

Today we welcome to the show world-renowned exercise researcher and author of The One Minute Workout, Martin Gibala, Ph.D. Professor Gibala has published more than 100 peer-reviewed articles and has received multiple awards for teaching excellence. Today we dig into his research on the health benefits of high-intensity interval training: Why it's a valuable tool for health, who it can benefit, and how you can get started. Tune in today and expand your healthscape! Show Notes: 0:00 – Who is Professor Martin Gibala and how did he get into HIIT exercise research? 2:15 – We cover the difference between aerobic vs. anaerobic exercise 4:00 – Can you (should you?) train for a marathon by using only interval training? 5:25 – We discuss what “intensity” truly means (Hint: it’s different for everyone!) 8:00 – Do you need a bike to do HIIT exercise? Or can you apply interval training to other exercise modalities? 10:00 – The beneficial psychology of interval training- anyone can do it and be successful! 11:00 – How to determine how hard you need to work to reap the benefits of HIIT exercise 14:00 – We discuss the importance of doing any form of exercise, whether it’s intervals or not 16:30 – Why you should embrace “movement snacks” throughout your day! You don’t need an hour for a workout, just doing 1 minute of exercise can have massive benefits. 19:30 – Is HIIT exercise effective and safe for aging and populations and those with chronic disease like diabetes or cardiac risk? (Hint: YES) 24:30 – We explore why HIIT training is so incredibly effective for these aging and at-risk populations (low mitochondrial capacity, low cardiorespiratory fitness, etc.) 27:45 – Why don’t we see interval training in public health guidelines? 30:45 – Do men respond to HIIT exercise better than women? 34:00 – Would you like to reap the benefits of interval training? Here’s how to start. 35:00 – We discuss our experiences with Tabata interval training. 35:45 – Martin’s top 4 bodyweight exercises for interval training. 37:00 – We speak to the benefits of bodyweight training modalities. 38:20 – What drives Martin Gibala? 39:20 – Martin’s book recommendation (via Dain): - The One Minute Workout, by Martin Gibala 40:00 – Professor Gibala’s non-negotiable daily self-care tool: Physical Activity. 41:15 – Martin’s one piece of health advice (this is good stuff!) 44:15 – Where you can find Professor Martin Gibala. More about Professor Martin Gibala: Martin Gibala, Ph.D., is world-renowned exercise researcher and author of The One Minute Workout. He 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. Professor Gibala has published more than 100 peer-reviewed articles, the results of which have been featured by countless major news outlets. He is frequently invited to speak at international scientific meetings and has received multiple awards for teaching excellence, and as such we are honoured to have him on the podcast today. Connect with Martin Gibala, Ph.D.: MartinGibala.com Hacking Exercise for Health (online course) Twitter: @GibalaM If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!

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Upgraded Fatloss Training: Fasted cardio, HIIT and stubborn belly and thigh fat.

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Play Episode Listen Later Nov 13, 2019 25:27

TUNE IN TO LEARN:The best strategies, proven by science and people's trials, for fat lossWhat fasted cardio is and what it is notHow to do fasted cardioWhat is HIIT cardio, minutes of HIIT is more effective than hours or regular cardioHow to do HIITHow I do HIIT, just 10 minutes 3 times a week for 6-pack abs all year roundThe best way to do cardio for the belly and thigh fat(My blog and book review) 5 reasons to love HIIT. “The one-minute workout” book review with sample workouts.(An article) How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle)(An article) The Top 3 Reasons to Do High-Intensity Interval Training (HIIT)(A podcast) All about HIIT with Dr. Martin Gibala – the most effective, and definitely the fastest cardio, everyone can’t stop talking about!YOUR SESSION TO CREATE YOUR OWN UPGRADED FAT LOSS WORKOUTGET MY 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. SUBSCRIBE! Created by Angela Shurina angela at createyourself.today Support the show (https://www.patreon.com/FoodSchool)

Why are adult Canadians bad at fitness? What brought Loreena McKennitt from vet student to musician? Who's representing Canada in the Karaoke World Championships?

Scott Radley Show

Play Episode Listen Later Oct 30, 2019 47:49

ParticipACTION has released a report card for the adults of Canada. An 'F' in achieving at least 150 minutes of moderate to vigorous exercise and a 'D' for overall physical fitness. How does this lack of exercise realistically affect our health? Guest: Dr. Martin Gibala, Professor of Kinesiology at McMaster University - She's one of Canada's most accomplished musical artists and she's coming to Hamilton for a concert on Halloween. How did a vet student travel the world, get inspired by the history of the Celts and create music that's sold over 14 million albums? Guest: Loreena McKennitt, award-winning musician and composer - A studio full of people joins Scott to talk about the Karaoke World Championships. The Canadian champions in the duet category are from Hamilton and Brampton which begs the question, how will these talented singers wow the karaoke world on the international stage? Guests: Kate Dion & Candace Miles, 2019 Canada Duet's Champions Dr. Sharon Quinn, KWC Canada National Director Dustin Jodway & Christine Costa, 2018 Canadian Duet's Champions

Move Daily Health Podcast Episode 012: Let’s Talk Protein, with Dr. Stuart Phillips

Move Daily Health Podcast

Play Episode Listen Later May 15, 2019 52:11

How do you know if you're eating enough protein? What if you're over 60? Why does protein intake even matter?? In today's episode we talk to Dr. Stuart Phillips, one of world's leading researchers on protein and aging. Dr. Stuart Phillips has over 32,000 career citations and 250 research and review papers with a focus on protein intake, exercise and aging. If health and longevity are of interest to you, pay close attention to what this man has to say! Key topics: 0:00 – Who is Dr. Stuart Phillips? 2:45 – A primer on protein, why it’s important in the body, and the latest research 5:55 – We dive into aging, muscle loss, and the increased importance of dietary protein 8:15 – How much daily protein do you need to prevent age-related muscle loss? - One-third to one-half of your dinner plate!!! 10:40 – The differences between animal-based and plant-based protein sources 13:45 – We discuss social media, influencers, and the challenges of communicating GOOD science - The unfortunate Law of Phillips: “The power of an anecdote is directly proportional to either the income- or in the case of athletics, the athletic success- of the individual giving it. - #GOSCIENCE 20:35 – More about protein requirements: - Daily: 1g of protein per 1lb of lean body mass is the best general target - Active teens can eat anything and thrive; hormones ensure this - Elderly: You have to exercise and build muscle before old age to ensure quality of life 24:15 – How Stu’s exercise and diet have changed over the years - The value of morning workouts - Eating less junk food as activity level and metabolism decrease 28:25 – We discuss the merits of HIIT cardiovascular training - Martin Gibala, The One Minute Workout 29:30 – The number one piece of advice for beating chronic disease: Do something active. Anything. Always think about the smallest possible dosage. 60 seconds is better than nothing. 33:00 – We discuss the common excuses of “I don’t have time.” (It’s crap) 33:55 – “It’s never too late to change.”- a 92-year old client. Aging is an excuse, not a reason. 35:15 – The huge impact of eating at home rather than eating out 39:15 – Protein Rapid-fire Round: - Are protein powders an acceptable substitute for whole food sources? - Whey protein vs. rice protein? - Do I need a protein shake immediately after my workout? Is food post-workout ok? - Does protein timing matter? - What about supplemental leucine? Supplemental BCAAs? 43:25 – We chat about the genetics required for both strength and hypertrophy 46:05 – Stu’s book recommendation: - Grit, by Angela Duckworth 47:55 – Dr. Stu’s daily non-negotiable self-care tool: Getting in his daily workout. 49:20 – Stu’s health advice: - For exercise: Do just a little bit more that you’ve been doing. - For diet: Eat real food; shop around the walls of the grocery store (not the aisles) 50:35 – Where you can find Stu and his research More about Dr. Stuart Phillips: Stu is a Tier 1 Canada Research Chair of Skeletal Muscle Health in Aging, a Professor in Kinesiology, and a member of Graduate Faculty in the School of Medicine at McMaster University. He is a fellow of the Canadian Academy of Health Sciences (FCAHS), American College of Sports Medicine (ACSM) and the American College of Nutrition (ACN). His research is focused on the impact of nutrition and exercise on the mechanisms of human skeletal muscle protein turnover. He is also keenly interested in diet- and exercise-induced changes in body composition particularly in aging populations. His research is funded by the Canadian Institutes for Health Research, the National Science and Engineering Council of Canada, the Canadian Foundation for Innovation, the US NIH, as well as the USDA. Dr. Phillips was the inaugural recipient of the Enzo Cafarelli Mentor Award in 2017. He is a past recipient of a New Investigator Award from the Canadian Institute...

Interval Training for Golf | Dr. Martin Gibala [#235]

The 18STRONG Podcast

Play Episode Listen Later May 2, 2019 42:32

[smart_track_player url="http://traffic.libsyn.com/18strong/235_Interval_Training_for_Golf___Dr._Martin_Gibala_235.mp3" title="235: Interval Training for Golf" artist="18STRONG: Dr. Martin Gibala" social_linkedin="true" social_pinterest="true" social_email="true" ] Today I am especially excited to have on our special guest, Dr. Martin Gibala, author of The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. The post Interval Training for Golf | Dr. Martin Gibala [#235] appeared first on 18STRONG.

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Quick Fit Tip - High Intensity Interval Training

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Play Episode Listen Later May 2, 2019 16:51

High Intensity Interval Training (HIIT) is currently one of the most popular modes of exercise because from muscle building to fat burning it can deliver the results that people want. However, like all things in life, a little HIIT is great for us, but too much, well, that's another story. This QFT about HIIT addresses what you need to know before your next workout. FOLLOW THIS LINK to listen to researcher Dr. Martin Gibala talk about the benefits of HIIT on a previous episode of All About Fitness Hormones are the chemicals that control how your cells function, CLICK THIS LINK to listen to professor Fabio Comana explain the relationship between exercise and your hormones. To learn how to get the results that you want from your workouts, pick up a copy of my book: Smarter Workouts: The Science of Exercise Made Simple For great exercise how-to's that can enhance your quality of life, follow Pete McCall on instagram: @PeteMcCall_fitness Learn more about your ad choices. Visit megaphone.fm/adchoices

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Get faster with less training | Dr. Martin Gibala

Triathlon Taren Podcast

Play Episode Listen Later Feb 24, 2019 69:51

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.

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Martin Gibala PhD - HIT vs HIIT Part 2 (#190)

High Intensity Business

Play Episode Listen Later Feb 17, 2019 64:53

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

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7 Minute Workout: Fit or Fad?

Science Vs

Play Episode Listen Later Nov 21, 2018 9:48

The 7 Minute Workout is all the rage, but can working out for just 7 minutes really do anything? To figure out whether this fitness trend is a load of crock, we speak to exercise scientist Prof. Jeff Coombes. Plus, Wendy gives it a go. Check out the transcript right here: http://bit.ly/32qS7IO Selected references: The original 7 minute workout Jeff’s review paper on short intense workouts and weight lossOther reviews about heart health, diabetes, and fitness in healthy peopleThe study on really, really, really short workouts Credits: This episode was produced by Rose Rimler with help from Wendy Zukerman, along with Meryl Horn and Odelia Rubin. Our senior producer is Kaitlyn Sawrey. We’re edited by Blythe Terrell. Fact checking by Michelle Harris. Mix and sound design by Emma Munger. Music written by Emma Munger and Bobby Lord. Recording assistance from Jack McDonnell. For this episode we also spoke to Martin Gibala, Chris Jordan, Kathryn Weston, Dan Schmidt, and others. Thank you so much for your help.

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210: [REPLAY] 1 Minute Workout (originally episode 162)

The 18STRONG Podcast

Play Episode Listen Later Oct 20, 2018 56:37

[smart_track_player url="http://traffic.libsyn.com/18strong/210_210__REPLAY_1-Minute_Workout_originally_episode_162.mp3" title="210: REPLAY 1 Minute Workout" artist="18STRONG" background="default" social_linkedin="true" social_pinterest="true" social_email="true" ] This week we are replaying an episode from last year that highlighted the benefits of interval training and covered the contents of the best selling book by Dr. Martin Gibala, The One Minute Workout. As many of you have seen on My Instagram Page, this month I am doing the #1-minutemaxou challenge. I have committed to doing at least 1 minute of a maximal effort exercise each and every day for 30 days (and I have to post proof to instagram!). The post 210: [REPLAY] 1 Minute Workout (originally episode 162) appeared first on 18STRONG.

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Perfectionists vs. High Achievers: Which One Are You? - Ep. 218

Open Sky Fitness Podcast

Play Episode Listen Later Sep 11, 2018 83:55

"Perfectionism is the enemy of progress." - Winston Churchill GOING ON NOW! 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! Being a Perfectionist - Good or Bad? "Have no fear of perfection, you'll never reach it." - Salvador Dali A lot of people take pride in calling themselves a perfectionist because they associate it with being a hard worker. However, is it actually good for our mental and emotional health? For the majority of us self-proclaiming perfectionists, living that way can set you up for so much anxiety and stress which isn't good at all. The Opposite of Perfectionist - Being a High Achiever A high achiever can strive for excellence with the amount of progress they make because it provides them the opportunity to learn and grow. Meanwhile, a perfectionist's focus on achievement is so much less forgiving and they tend to beat themselves up over any mistake which robs them of any satisfaction and pride in their work or any happiness on the progress they've made. Hitting a goal is not the same as being perfect. Our society molds us to think we have to get straight A's in order to be successful; that we have to be perfect in order to be successful. High achievers know that it's okay to fail and they see it as a way to learn. "Perfectionists will stress more and achieve less than high-achievers. High-achievers will always achieve more because they're enjoying the process of learning." - Rob and Devon Dionne Are You A Perfectionist or A High Achiever? A high achiever feels the pull and is drawn towards a goal. While a perfectionist feels pushed and stressed over the idea they have to do it or there's something wrong with them. If you're on the fence whether or not you're a perfectionist or a high achiever, here are the top 10 signs for both categories: The Top 10 Signs That You're A Perfectionist You see success as an all or nothing situation. Anything short of success means failure. You have a fear of failure which leads to you becoming a procrastinator. You become overly judgemental of yourself and others. You're emotionally closed off to others and it's hard for you to be open and honest about what you're not perfect at. You become defensive don't accept constructive criticism well. You feel anxious and depressed about all of your setbacks. You see any setback as a direct reflection of their self-worth. You live with anxiety and stress every day because you're constantly overthinking of what you should be doing next to be successful. You continually set unrealistic goals for yourself all the time. If they don't reach their goal, then they only see failure and not as a way to learn. Misery loves company - You love hearing about other people's failures. You have low self-esteem and this constant feeling of guilt and being ashamed of not succeeding. The Top 10 Signs That You're A High Achiever You see any type of success or failure as progress. Regardless of how you're doing with your goal, you'll see it as progress. You think and focus on your goals with eagerness rather than feel pressured to succeed and therefore you're less likely to procrastinate. You're not afraid or intimidated by others success and want to learn from people who inspire you. You can admit which areas you need to improve and you seek answers on how you can do something better. You're okay with people giving you constructive criticism because you know you can either accept it or not and it also doesn't define who you are. You're easy going about setbacks and know you can bounce back from them. Enjoy celebrating the goals that they've achieved so that they can be happy about it, relax, and decompress. Set realistic goals for themselves so that they can truly enjoy the process. If they don't succeed, then they still see the process as a valuable learning experience. You cheer people on and celebrate their successes. You accept who you are and love yourself. How To Shift From Perfectionist to a High Achiever Being a perfectionist isn't good for you and you won't be able to change overnight but here are some easy ways to get started. Just stick with each action for a length of time and you'll be able to see your mentality towards work, success, failure, and life change. Self-awareness - identify your tendencies with a gratitude journal Focus on the positive things in your life Affirmations - alter the way you talk to yourself Begin to see criticism as a way to improve Start separating fantasy from reality in your life Learn how to enjoy the process and not focus on solely the result What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15 Opening comments with Rob and Devon 2:00 Check out last week's show: OSF 217 - How Interval Training Can Speed Up Weight Loss with Dr. Martin Gibala 3:00 Join us for our next 5-week Transition Challenge and 8-week Sky Fit Challenge HERE! 4:30 A break down of what the Sky Fit Challenge really is. 11:00 Stay tuned for our upcoming series of Facebook Lives in The Open Sky Fitness Podcast Group 12:20 Today's topic on perfectionism. 13:20 Rob's own struggle with perfectionism and why we chose to talk about it today. 13:50 Is it a good thing to be a perfectionist? 15:30 The differences between High Achievers and Perfectionists. 20:00 Why we get so hung up on the need of being perfect around people. 22:00 The Top 10 Signs That You're A Perfectionist or A High Achiever 1:02:20 How you can begin to shift from being a perfectionist to a high achiever. 1:17:00 Final comments with Rob and Devon 1:18:00 Lean towards being a high achiever and take baby steps with your health in our Sky Fit Challenge 1:21:50 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 217 - How Interval Training Can Speed Up Weight Loss with Dr. Martin Gibala Learn more about the Perform Better Summit Discover more about Dan John Find out more about Mike Boyle You might be interested in these other Open Sky Fitness episodes: OSF 091 Craig Ballantyne: Create A Perfect Day OSF 171 - Dan John: Getting Strong Is Simple...Not Easy OSF 206 - The Power of Mindset: Fixed Vs. Growth Mindsets JOIN THE SKY FIT CHALLENGE! Our 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 218 - Perfectionists vs. High Achievers: Which One Are You? We hope you have gained more knowledge on how to be a healthier you.

Dr. Martin Gibala - HIT vs HIIT (#158)

High Intensity Business

Play Episode Listen Later Sep 7, 2018 60:59

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

canada hamilton tony robbins smarter bulletproof shorter kinesiology hiit mcmaster university arx ben greenfield fitness martin gibala gibala corporate warrior

Tu entreno HIIT está mal ¿Quieres saber como hacer HIIT bien?

Construye tu Físico

Play Episode Listen Later Sep 4, 2018 45:50

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.

Tu entreno HIIT está mal ¿Quieres saber como hacer HIIT bien?

Construye tu Físico

Play Episode Listen Later Sep 4, 2018 45:50

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.

How Interval Training Can Speed Up Weight Loss with Dr. Martin Gibala - Ep. 217

Open Sky Fitness Podcast

Play Episode Listen Later Sep 4, 2018 55:40

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.

Ask me Anything & a Special Guest

The Emma Guns Show

Play Episode Listen Later Jul 28, 2018 69:50

It's time for another Ask Me Anything episode and in this show I answer some questions from the Facebook Group for the podcast. I asked my brother, Gavin, to help me with this show so he's asking the questions and offering some input of his own.The Blue Yeti microphone I bought for under £100. I now use a Zoom H4N and two Behringer microphones.Joe Rogan can be found on here >> Twitter, Instagram, Podcast, Youtube.Dr Rhonda Patrick, whose video with Joe about time restricted eating was mentioned in the episode can be found here >> Found my Fitness, Twitter, Instagram, Youtube, Apple Podcasts.Dr Jason Fung also talks about fasting and time restricted eating on his Youtube channel.The DNA test I had was with Dr Sohere Roked at Omniya Clinic in Knightsbridge.For fitness and workouts:The One Minute Workout by Martin Gibala.Jamie Foxx on The Tim Ferriss Show.To join the closed Facebook group for the podcast click here >> The Emma Guns Show Forum.To follow me on social media >> Twitter | Instagram.To email me > thebeautypodcast@gmail.com See acast.com/privacy for privacy and opt-out information.

Machines vs. Free Weights, HIIT, and Functional Movement - Ep. 210

Open Sky Fitness Podcast

Play Episode Listen Later Jul 17, 2018 74:35

This week is an extra special episode! We've been getting a TON of questions from our Open Sky Fitness Podcast Group on Facebook about fitness and exercise. The questions people wrote need such in-depth answers from us that rather than replying to them in the group, we're answering them this week in our podcast episode. 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 Challange! Do the 7 Day Paleo Reset! Specifically, we'll be answering questions about: Interval training HIIT Tabata Turbulence Training One-Minute Method Cardio vs. Interval Training Functional training The 7 Primal Movements Eccentric vs concentric vs isometric movements Using machines vs. free weights Intermittent fasting and nutrition How to do a pull-up Proper gym etiquette How to begin lifting heavier weights Whether you work out a lot or are just getting started at the gym, this is a great episode to learn more about different types of workouts. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15 Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 209 - Brain-Powered Weight Loss with Eliza Kingsford 2:20 Check out our TWO BONUS EPISODES and the #TBT episode on iTunes 3:00 Remember to subscribe! 4:40 Let us know if you're still interested in the Sky Fit Challenge! 6:00 Check out our 7 Day Paleo Reset that you can do anytime! 7:00 About today's episode: Answering big questions from our Open Sky Fitness Podcast Group on Facebook 9:00 Interval Training - What are the different options as far as speed and what's good for the best fat burning? Can you do interval training while intermittent fasting? 11:30 Chest bands vs. Fitbits and wearables for monitoring your heart rate. 13:40 How to get warmed up for a HIIT training workout. 15:30 Various types of HIIT training including cardio and body weight training. 16:40 Tabata - What it is and the various benefits. 18:40 The Little Method by Dr. Jonathan Little and Dr. Martin Gibala 20:50 Turbulence Training created by Craig Ballantyne 21:40 Final decision - what HIIT method is best for you? 23:00 What foods should you be eating depending on if you do a HIIT or cardio workout that day? 23:55 Functional Training - How can we build up our pull-ups? 24:20 What Functional Training is and how it's beneficial. 26:30 The 7 Primal Movements we used as babies and how we can incorporate them into our workouts and daily lives as adults. 30:00 The benefits of working with a barbell to get in form before isolating specific movements, weight amount, and other variables. 35:30 Scaling pull-ups and how to do one. 38:30 How to use bands, machines, or boxes in assisting you with your pull-ups. 45:30 Concentric, eccentric, and isometric movements. 55:40 Time Under Tension eccentric workouts that incorporate and trigger adaptation. 53:30 Periodization workouts and how to incorporate movement into it. 54:40 Why Concentric movements are so great for athletes or focusing on specific skills. 55:30 Isometric movements like yoga and the benefits. 59:00 Lifting with machines vs. free weights. 1:01:00 Why weight lifting machines were even created in the first place. 1:03:00 How to stabilize your muscles through lifting weights over using a machine. 1:11:00 Final comments with Rob and Devon. 1:12:00 Continue the conversation and ask us more questions in The Open Sky Fitness Podcast Group on Facebook 1:13:55 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! 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 209 - Brain-Powered Weight Loss with Eliza Kingsford Check out our TWO BONUS EPISODES and the #TBT episode on iTunes Find out more behind the history and method of the Tabata workout Learn more about our upcoming podcast guests: Dr. Mike T. Nelson Dr. Martin Gibala of The One-Minute Workout You might be interested in these other podcast episodes: OSF 091 Craig Ballantyne: Create A Perfect Day OSF 098 Kristen Mancinelli: How To Get To Ketosis OSF 184 Periodization: Creating A Strategy For Your Next Fitness Challenge OSF 190 Time Under Tension: How to Speed Up Muscle Growth OSF 204 - Cardio Vs. Weightlifting: Which Is More Important As We Age? JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up 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 210 - Machines vs. Free Weights, HIIT, and Functional Movement! We hope you have gained more knowledge on how to be a healthier you.

31: Guilty Pleasures

My Instruction Manual

Play Episode Listen Later May 14, 2018 29:45

In this special episode of the podcast, host Keith McArthur ask some of the world's most inspiring people about their guilty pleasures. Guests include Rick Hanson, Sally Helgesen, Morra Aarons-Mele and Greg Wells. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon Episode 31 Show Notes [00:00] Welcome and Intro [0:59] Guilty Pleasures Keith counts down his past guests' guilty pleasures. Jenny Blake, from episode 1 [1:16] Kurek Ashley, from episode 2 [2:05] Robert Puff, from episode 3 [3:14] Luminita D. Saviuc, from episode 4 [4:03] Joelenta Greenberg, from episode 5 [4:55] Greg Wells, from episode 6 [5:34] Fabiana Bacchini, from episode 7 [6:58] Celeste Headlee, from episode 8 [7:41] Morra Aarons-Mele, from episode 9 [8:03] Martin Gibala, from episode 10 [8:39] Andrea Owen, from episode 13 [8:54] Jeff Chegwin, from episode 14 [9:30] Carmela DiClemente, from episode 14 [10:20] Leslie Caubble, from episode, from episode 15 [10:58] Daisy Buchanan, from episode 16 [11:38] Kristen Ulmer, from episode 17 [12:54] Jake Nawrocki, from episode 18 [14:06] Stever Robbbins, from episode 19 [14:56] Olivia D'Silva, from episode 22 [15:15 ] Rick Hanson, from episode 24 [16:10] Chantal Heide, from episode 25 [18:49] Stephanie McArthur, from episode 26 [19:20] Sally Helgesen, from episode 27 [20:44] Todd Davis, from episode 28 [21:34] Jason Richardson, from episode 29 [22:54] Alison Green, from episode 30 [23:57] Keith McArthur, from episode 11 [24:10] Joelle Anderson, from episode 11 [24:42] Michelle Jaelin, from episode 11 [25:35] Kathleen Trotter, from episode 11 [26:44] [28:21] Closing words

pinterest guilty pleasures rick hanson celeste headlee jenny blake jason richardson andrea owen todd davis sally helgesen daisy buchanan greg wells morra aarons mele kristen ulmer kathleen trotter alison green martin gibala kurek ashley amazon episode keith mcarthur saviuc jake nawrocki my instruction manual michelle jaelin olivia d'silva own your life simple powers

132: Dr. Martin Gibala - Working Out for Busy People: Getting More Done in Less Time

Breaking Ordinary with Andy Petranek

Play Episode Listen Later Mar 17, 2018 98:22

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!

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Why is HIIT more effective for weight loss than just running or jogging?

running weight loss metabolism cardio cravings fat loss hiit jogging interval training martin gibala

Play Episode Listen Later Feb 14, 2018 8:09

From the world know expert on HIIT, Martin Gibala, an earlier episode can be found here: About HIIT, Martin Gibala Questions? Want me to talk about and solve your health and performance, weight loss challenges? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking? Want to look, feel and perform your best? HERE IS HOW - SUBSCRIBE - bitly.com/abetteryou2018 Support the show (https://www.patreon.com/FoodSchool)

All about HIIT with Dr. Martin Gibala – the most effective, and definitely the fastest cardio, everyone can’t stop talking about!

Play Episode Listen Later Jan 6, 2018 37:03

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)

10: Martin Gibala: The One-Minute Workout

My Instruction Manual

Play Episode Listen Later Dec 18, 2017 41:55

Martin Gibala, author of The One-Minute Workout, reveals how to make high intensity interval training an efficient and effective component of your fitness routine. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about setting up an inexpensive home gym. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts or on Android Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page Visit us on Pinterest Episode 10 Details: [1:02] Featured interview with Martin Gibala Martin is author of The One Minute Workout: Science Shows a Way to Get Fit That's Smarter Faster Shorter. Martin is a professor of Kinesiology at McMaster University in Hamilton, Canada and perhaps the leading expert in High Intensity Interval Training. In this conversation, Keith and Martin discuss: What is the one-minute workout? [1:51] Keith shares his own attempt at a one-minute workout [2:52] High Intensity Interval Training creates a calorie-burning afterburn [4:01] What led Martin to become one of the world's leading experts in this area of study [6:13] The research Martin's team does to prove the efficacy of High Intensity Interval Training (HIIT)? [7:57] Why is HIIT so effective? [9:32] Interval workouts even works for walking [13:14] Martin explains the "ten-by-one" workout [14:45] Martin responds to skeptics & criticisms around the risks and practicality of HIIT [16:24] The idea of "exercise snacking" [21:00] Interval training for kids and teens [23:45] Martin Gibala's Instruction Manual [28:18] [32:32] Keith talks about special episodes for Christmas Day and New Year's Day. [34:53] Fitness contributor Kathleen Trotter on setting up an inexpensive home gym Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: A home gym as an alternative to a gym membership[35:08] Options for home gym equipment at multiple price points. Kathleen mentions Powerblocks. [36:32] Kettlebells [38:46]

canada fitness hamilton options christmas day new year's day kinesiology hiit mcmaster university one minute kettlebells interval high intensity interval training minute workout making fitness high intensity interval training hiit kathleen trotter martin gibala my instruction manual pinterest episode

Episode 79: Dr. Martin Gibala

The Art Of Living with Kathy Smith

Play Episode Listen Later Dec 16, 2017 46:42

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

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Exercise Snacking | Dr. Martin Gibala

Play Episode Listen Later Jun 14, 2017 20:38

What do you think it takes to get fit? Most people think that it takes a lot of time and a lot of hard work. Today’s guest disagrees. Martin Gibala is a professor and the chair of the kinesiology department at McMaster University in Hamilton, Ontario. In Martin’s new book, The One Minute Workout, he reveals the science and the history behind one of the most popular methods of working out: interval training. Martin’s here to talk about how low can you go - meaning how little exercise you can do and still get results. Martin is being called a “guru” of interval training...even though it’s a label he’s a bit uncomfortable with. But once you read his book, you’ll be blown away with the science that’s showing how to get fit in a much smarter, faster and shorter way. So if you’re one of the people who thinks they don’t have time to exercise, or you’re not getting results… then you’re going to want to listen up. Make sure to visit www.kathysmith.com/podcast for complete show notes.

exercise hamilton ontario snacking mcmaster university martin gibala

1 Minute workout and HIIT training with Professor Martin Gibala

Mind Coaching Podcast

Play Episode Listen Later May 10, 2017 45:35

In this episode I talk to Professor Martin Gibala at McMaster university. He is the author of the 1 Minute Workout. We talk about: How to double your capacity in 2 weeks. What is interval training and sprint training Increased fitness with interval training What is oxidative stress What is 1 minute training What is V02 max The connection between Vo2 max and longer life 80/20 split for long distance athletes How often should you train interval training Interval walking When is it best to practice the day? Enjoy See acast.com/privacy for privacy and opt-out information.

professor increased mcmaster interval vo2 minute workout hiit training martin gibala

HIIT og 1 minutt treningsøkt med professor Martin Gibala

Ekstrempodden

Play Episode Listen Later May 10, 2017 45:35

I dagens episode snakker jeg med mannen bak boken "The 1 minute Workout" Martin Gibala er Professor på McMaster universitet i Canada. Vi er innom følgende: Hvordan doble kapasiteten din på 2 uker. Hva er intervalltrening og sprint trening Studier viser økning i Fitness med intervall trening Hva er oxidativt stress Hva er 1 minutt trening Hvordan bruke HIIT i det daglige 1 intens økt i uken begrenser dødelighet Hva er V02 max Sammenhengen mellom Vo2 max og lengre levetid Kun 2 til 3 minutters oppvarming 80/20 splitt for langdistanse utøvere Hvor ofte burde du trene intervall trening Intervall gåing Når er det best å trene på døgnet Med mer

canada professor fitness med hvor hva hiit kun mcmaster vo2 studier intervall martin gibala sammenhengen

26 Life Is An Interval Training Workout

Eyes-Free Fitness™ Podcast on iTunes - BlindAlive.com

Play Episode Listen Later May 1, 2017 45:38

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.

68 - A BookIt Sandwich

Play Episode Listen Later Apr 19, 2017

On the first of two short BookIt segments, she reviews the book Back in Control: a Surgeon's Roadmap Out of Chronic Pain by David Hanscom M.D. It is available in Kindle and other electronic formats. Then, in Let’s Eat, Peggy and Wayne are using the Instant Pot to prepare Sausage Kale Soup. Here is the recipe: Ingredient List: 1 pound chopped sausage (kielbasa or sweet Italian) 1 onion, diced 3-4 carrots, diced 1 cup uncooked brown rice 2 cup chopped kale 4 cups chicken broth 1/2 cup heavy cream 2 Tbsp. all-purpose flour Method: Saute chopped sausage in the Instant Pot. Let the sausage cook for as long as it takes you to chop 1 onion and dice 3-4 carrots (stirring once or twice). Stir in the onions and carrots. Saute 3-4 minutes more. Stir in 1 cup uncooked brown rice, 2 C chopped kale, and 4 C chicken broth. Cover and cook on high pressure for 8 minutes. Quick release the pressure and uncover. In a small mixing bowl, whisk together 2 Tbsp flour and 1/2 C heavy cream. Pour the cream mixture into the soup, stir to mix, and return the Instant Pot to sauté. Let the soup cook for about 5 more minutes, or until it begins to thicken. Salt to taste and serve immediately. Lisa concludes the podcast with a look at another book: The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter by Martin Gibala. It is available on Bookshare, and in a number of readily purchased audio and text formats. We welcome your feedback or questions! Find us on Facebook, Twitter, YouTube, LinkedIn and our BlindAlive Community on Facebook. Be the first to know of new and exclusive promotions by Subscribing to our Newsletter. For more information on Eyes-Free Fitness® Workouts go to www.BlindAlive.com

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23 Exercise - The Cure for Back Pain