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.”
EPISODE LINKS:
Show notes and transcript: https://www.foundmyfitness.com/episodes/martin-gibala
PODCAST INFO:
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Chapters
00:00:00 – In this episode
00:01:15 – Introduction
00:03:22 – What is high-intensity training?
00:04:15 – Zone 2 vs. HIIT for VO2 max — which is better?
00:05:44 – The vital role of vigorous exercise
00:07:02 – Why VO2 max matters for longevity
00:10:07 – Why athletes vs. exercisers benefit from different intensity distributions
00:14:31 – Measuring maximum heart rate and VO2 max
00:22:53 – How the heart adapts to HIIT to increase VO2 max
00:28:09 – Why vigorous exercise accelerates mitochondrial adaptation
00:32:28 – Enhancing fat oxidation and mitochondrial growth with vigorous exercise
00:36:44 – How intensive exercise boosts fat breakdown
00:38:18 – Is high-intensity exercise better for autophagy than fasting?
00:47:36 – Exercise snacks
00:50:15 – Why ‘choosing the stairs’ reduces early death (VILPA study)
00:53:01 – Protocol for VO2 max
00:58:12 – The effect of HIIT on muscle fiber types
01:02:40 – How aging effects muscle fibers
01:06:31 – Does high-intensity training produce an “afterburn effect?”
01:08:35 – Why vigorous workouts are better for BDNF and cognition
01:15:37 – Anti-metastatic cancer effects
01:42:45 – Wingate training vs. reHIIT — a comparison of protocols
01:48:00 – Perceived exertion vs. HRmax
01:51:45 – Interval walking for people with type 2 diabetes
01:53:28 – Are there contradictions for HIIT?
01:57:28 – Why preconditioning reduces risks from exercise
02:03:06 – Can resistance training be a type of aerobic exercise?
02:08:46 – Does cardio and strength training interfere with each other?
02:11:07 – How many minutes per week of high-intensity training?
02:19:20 – Are there sex differences in high-intensity training?
02:19:20 – Misconceptions on high-intensity interval training for women
02:20:04 – Should post-menopausal women do H.I.I.T.?
02:20:09 – Does intense exercise raise cortisol?
02:26:23 – Bone density and osteoarthritis
02:29:02 – Atrial fibrillation risk
02:31:35 – Hypoxic training and blood flow restriction
02:33:07 – Tips for training with joint issues
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