Martin Gibala, a muscle physiologist and professor, discusses the benefits of high-intensity interval training (HIIT) for cardiovascular health, metabolism, and brain function. He explores the trade-off between duration and intensity of exercise, the role of VO2 max in cardiorespiratory fitness, and the effects of HIIT on mitochondrial biogenesis and fat oxidation. The podcast also covers topics such as muscle fiber types, insulin sensitivity, vilpa as a non-exercise alternative, lactate monitoring, work-to-rest ratios, interval training progression, exercise guidelines, and the skepticism of hypoxic training.

Dr. Martin Gibala discusses the misconceptions of HIIT, emphasizing the intensity-duration trade-off. He clarifies that HIIT needn't be extremely high intensity and is predominantly aerobic. Martin addresses the benefits of HIIT over traditional cardio, the afterburn effect, age suitability, and cortisol concerns. He also shares specific HIIT workouts for listeners to try.

Martin Gibala, Ph.D. (@gibalam) 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 (HIIT) has attracted immense scientific attention and worldwide media coverage. 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. He is also the co-author of the brand-new book The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. Please enjoy my conversation with Dr. Martin Gibala! Show notes and links for this episode can be found at www.fourhourworkweek.com/podcast. This podcast is also brought to you by 99Designs, the world’s largest marketplace of graphic designers. I have used them for years to create some amazing designs. When your business needs a logo, website design, business card, or anything you can imagine, check out 99Designs. I used them to rapid prototype the cover for The 4-Hour Body, and I’ve also had them help with display advertising and illustrations. If you want a more personalized approach, I recommend their 1-on-1 service, which is non-spec. You get original designs from designers around the world. The best part? You provide your feedback, and then you end up with a product that you’re happy with or your money back. Click this link and get a free $99 upgrade. Give it a test run… This podcast is also brought to you by Audible. I have used Audible for years, and I love audiobooks. I have two to recommend: The Graveyard Book by Neil Gaiman Vagabonding by Rolf Potts All you need to do to get your free 30-day Audible trial is go to Audible.com/Tim. Choose one of the above books, or choose any of the endless options they offer. That could be a book, a newspaper, a magazine, or even a class. It’s that easy. Go to Audible.com/Tim and get started today. Enjoy.***If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. I also love reading the reviews!For show notes and past guests, please visit tim.blog/podcast.Sign up for Tim’s email newsletter (“5-Bullet Friday”) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Interested in sponsoring the podcast? Visit tim.blog/sponsor and fill out the form.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissFacebook: facebook.com/timferriss YouTube: youtube.com/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Martin Gibala, Ph.D., a leading researcher in exercise science, emphasizes the incredible benefits of high-intensity interval training (HIIT) for health and longevity. He discusses the power of short, vigorous workouts and introduces the one-minute workout regimen. Gibala highlights the differences between perceived exertion and heart rate, and the importance of tailoring workouts to individual goals. The concept of 'exercise snacking' is explored, which promotes incorporating brief, intense activities into daily routines for enhanced health.

Martin Gibala, Professor of kinesiology at McMaster University in Canada, discusses the benefits of regular physical activity and exercise, including improved cardiovascular health and muscle efficiency. He explores the concepts of exercise snacks and personalized exercise routines for maximum results. The importance of adapting to specific conditions as we age is highlighted, as well as factors for sticking to an exercise routine such as starting small and having a workout partner. Even a few minutes of physical activity can make a difference.

Professor Martin Gibala and Bob Seebahor discuss high-intensity interval training's effectiveness for endurance athletes, GI distress in endurance sports, the new IRONMAN Pro Series, and impressive performances at the Kona Ironman World Championships.

Dr. Martin Gibala, a leading researcher on time-efficient exercise strategies, joins the discussion. He emphasizes the benefits of high-intensity interval training (HIIT) and how it can enhance VO2 max. The conversation highlights the importance of both strength and cardio training for optimal health. Gibala explains the significance of engaging fast-twitch muscle fibers without heavy lifting. They also debate the ideal frequency of HIIT workouts, concluding that twice a week is generally sufficient for most people.

Dr. Martin Gibala discusses high-intensity interval training, optimizing efficiency with short workouts, and the importance of hypertrophy training. The podcast explores enhancing VO2 max, interval training benefits for muscle building, and the concept of exercise snacks for overall fitness.

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.

Professor Martin Gibala from McMaster University discusses the time-efficient benefits of HIIT for fitness and cognitive performance. The impact of HIIT on cardiorespiratory system, blood sugar levels, and chronic diseases is explored. Suzanne, a busy mum and NHS worker, shares how HIIT fits into her hectic routine.