The Discover Strength Podcast HIIT and Zone Two Training with Dr. Martin Gibala
Jun 13, 2024
Dr. Martin Gibala, renowned HIIT researcher, discusses benefits of HIIT and Zone Two Training. They explore high cardio fitness's impact on health, debate steady state vs. interval training, and offer training strategies for cardiovascular health. The podcast delves into interval training formats and non-responders to exercise.
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VO2max Strongly Predicts Health Outcomes
- Cardiorespiratory fitness (VO2max) strongly predicts all-cause and cardiovascular mortality in large epidemiological studies.
- VO2max reflects heart, vessel, and muscle mitochondrial function that mediate broad health benefits.
What Zone Two And Intervals Actually Mean
- Zone Two is low-to-moderate steady-state effort generally below the first lactate threshold and passes the talk test.
- Interval training alternates high-intensity bouts in the severe domain with recoveries and maps to vigorous exercise guidelines.
Intensity Trumps Low Intensity For Given Dose
- For a fixed exercise dose, higher intensity typically produces greater improvements in cardiorespiratory fitness and mitochondrial function.
- Intensity matters alongside total volume when targeting VO2max and metabolic adaptations.