Physiological adaptations to interval exercise training: New insights Martin Gibala

This talk was given at The Biomedical Basis of Elite Performance
East Midlands Conference Centre, Nottingham, UK 6-8 March 2016
8 March 2016
Session: Impact of training modalities on physiological function and adaptation
Chair: Francis Stephens, University of Nottingham, UK

[@mjpucher]

HIIT and weight training really made a huge difference to my exercise but I was only able to bring a for change my body after I changed my diet to drop carbohydrates. The lack of carbs gets the lipid panels right and so there is less risk of CVD events. I focus on eating high quality animal protein at daily 1.5g per kg weight. I fill the needed calories with mostly animal fats, olive and coconut oil. For me it holds that you can‘t outrun a bad diet.

[@fewhavestrength]

fantastic thanks for the upload

[@co36]

What’s the difference if you do more hiit for 2hr/day vs a mix of mict and hiit mict. This is for athletes who put in 15-20 hr a week

[@johnbouttell5827]

I was surprised at the effect of "Interval Walking Training"

[@martinirving3824]

I'm here to say that we probably should scrap the 150 minutes per week (or whatever) public health guidelines. I think it is obvious that HIIT and heavy (challenging) weights gets far better metabolic improvement and health in a fraction of the time. If people focus on those two things, I can guarantee it that the 150 minutes of light exercise will happen easily and naturally. There is no free lunch. I think it better to "suffer" for 6 minutes per week at high intensity.

[@XX-is7ps]

That seems overly simplistic and depends on your goals and your audience does it not? Not all metrics were looked at here in terms of outcomes, and its important to remember the range of individuals that public health guidelines are aimed at. Are sprint intervals appropriate for your 75-year old great aunt who is morbidly obsese and has arthirits, for example?

[@martinirving3824]

@@XX-is7ps , There are HIIT modifications that can be done for older, and frail people. One that I'm aware of is exercise bike with 12 seconds push, 8 seconds rest (active recovery) for 20 minutes elicits positive adaptive response. I think just about anything is better than steady state exercise for the average exerciser that is just looking to promote health.

[@bmp713]

He really needs to emphasize that a majority of Zone 2 is absolutely necessary to build a solid base of fitness before doing any high intensity. Otherwise you will cause serious injury and over-training with only high intensity.

[@hikerJohn]

What then happens if you combine SIT into a 2hr MICT session? Or some variant of that like run/walk an 8 mile trail with easy hills, moderate hills and challenging hills? (a few hard 1/4 mile hills that will git you to MAX HR by simply *walking* up them). An UNEVEN Interval training . . . with a few long easy(ish) miles?

[@DazLeon]

boring presentation. connect with the audience.. only facts bore people.

[@XX-is7ps]

The clue is that if you wouldn't attend a "Biomedical Basis of Elite Performance" conference, you may not be the target audience. This isn't the Disney Channel...

[@andreisevela1496]

stupid unprofessional comment. Go watch cartoons.

[@-astrangerontheinternet6687]

@@XX-is7ps 👏🏻 Exactly. I’m so grateful for straightforward content. It’s a blessing to be able to view these without attending. Graphs connect with me.