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: <ul> <li>(00:00) Introduction</li> <li>(11:00) What is high-intensity training?</li> <li>(11:53) Zone 2 vs. HIIT for VO2 max — which is better?</li> <li>(13:22) The vital role of vigorous exercise</li> <li>(14:40) Why VO2 max matters for longevity</li> <li>(17:45) Elite athletes vs. committed exercisers</li> <li>(22:09) Measuring maximum heart rate and VO2 max</li> <li>(30:31) How the heart adapts to HIIT to increase VO2 max</li> <li>(35:47) Why vigorous exercise accelerates mitochondrial adaptation</li> <li>(40:06) Enhancing fat oxidation and mitochondrial growth with vigorous exercise</li> <li>(44:22) How intensive exercise boosts fat breakdown</li> <li>(45:56) Is high-intensity exercise better for autophagy than fasting?</li> <li>(58:05) Exercise snacks</li> <li>(1:00:39) Protocol for VO2 max</li> <li>(1:05:50) The effect of HIIT on muscle fiber types</li> <li>(1:10:18) How aging effects muscle fibers</li> <li>(1:14:09) Does high-intensity training produce an “afterburn effect?</li> <li>(1:16:13) Why vigorous workouts are better for BDNF and cognition</li> <li>(1:24:15) Anti-metastatic cancer effects</li> <li>(1:50:23) Wingate training vs. reHIIT — a comparison of protocols</li> <li>(1:55:38) Perceived exertion vs. HRmax</li> <li>(1:59:23) Interval walking for type 2 diabetics</li> <li>(2:01:06) Contraindications of HIIT</li> <li>(2:05:06) Why preconditioning reduces risks from exercise</li> <li>(2:10:44) Can resistance training be a type of aerobic exercise?</li> <li>(2:16:24) Does cardio and strength training interfere with each other?</li> <li>(2:18:45) How many minutes per week of high-intensity training?</li> <li>(2:26:58) Are there sex differences in high-intensity training?</li> <li>(2:26:58) Misconceptions on high-intensity interval training for women</li> <li>(2:27:42) Should post-menopausal women do H.I.I.T.?</li> <li>(2:27:47) Does intense exercise raise cortisol?</li> <li>(2:34:25) Bone density and osteoarthritis</li> <li>(2:36:40) Atrial fibrillation risk</li> <li>(2:32:13) Hypoxic training and blood flow restriction</li> <li>(2:40:45) Tips for training with joint issues</li> </ul> <a href="https://youtu.be/anzG6tVdjkQ">Watch this episode on YouTube</a> <a href= "https://www.foundmyfitness.com/episodes/martin-gibala">Show notes are available by clicking here</a> Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: <a href= "https://www.foundmyfitness.com/newsletter">https://www.foundmyfitness.com/newsletter</a> Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: <a href= "https://www.foundmyfitness.com/crowdsponsor">https://www.foundmyfitness.com/premium</a> Learn more about the premium podcast The Aliquot: <a href= "https://www.foundmyfitness.com/aliquot">https://www.foundmyfitness.com/aliquot</a>

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

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