561: How to do less cardio with better results | Martin Gibala, Ph.D.

“Brief, vigorous, hard work can be very, very beneficial for your health,” explains Martin Gibala, Ph.D. 

Martin Gibala, professor of kinesiology and cutting edge researcher on the science of exercise, joins us to discuss the power of high intensity interval training and training for longevity, plus:   

- What is HIIT? (~1:42)

- How to do the 1 minute workout (~3:43)

- Rate of perceived exertion vs heart rate (~7:37)

- When is too much HIIT? (~13:00)

- Training to avoid injury (~15:15)

- How to train for your goals (~18:16)

- How to train for longevity (~18:40)

- How to get the most out of your training? (~21:15)

- Benefits of HIIT training (~24:24)

- Exercise snacking (~29:30)

- Bodyweight exercises (~34:20)

- Gender differences (~40:00)

- Gibala’s recent studies (~41:21)

Referenced in the episode: 

- Connect with Dr. Martin Gibala online (www.martingibala.com/) 

- Follow him @gibalam (X) and on Youtube (@theone-minuteworkout5729) 

- Pick up his book, The One Minute Workout (https://martingibala.com/index.php/book/) 

- Research on sprint interval training for cardiometabolic health (DOI:10.1371/journal.pone.0154075) 

- Research on sprint interval training for muscle oxidative stress and cycle endurance (DOI:10.1152/japplphysiol.01095.2004)

- Research on Sitting Time, Physical Activity, and Risk of Mortality in Adults (DOI:10.1016/j.jacc.2019.02.031)

- mbg podcast with Andy Galpin, Ph.D. on VO2 max  

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