The Science of High Intensity Interval Training | Martin Gibala PhD

Dr. Martin Gibala is a professor and the Faculty of Science Research Chair in Integrative Exercise Physiology at McMaster University in Hamilton, Canada. His research examines the mechanistic basis of exercise responses and the impacts on health and performance. Dr. Gibala’s laboratory is internationally recognized for studies on interval training. This work has attracted immense scientific attention and worldwide media coverage. Dr. Gibala’s science communication efforts include a bestselling book on the topic of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter. He also co-teaches a massive open online course, Hacking Exercise For Health. The surprising new science of fitness. Developed with McMaster colleagues, the course content can be accessed for free through the Coursera learning platform, and to date it has attracted over 60,000 learners.
In this episode we discuss:
- Is high intensity exercise just as good as longer workouts?
- The minimum amount of high intensity training for health benefits.
- How to individualize your exercise plan to optimize results.
- Do supplements really enhance fitness performance?
00:00:00 Intro
00:02:39 High-Intensity Interval Training
00:08:41 Are You Working Hard Enough?
00:17:40 Exercise and Cardiac Fitness
00:21:23 The Impact of Interval Training Have on Body Composition
00:24:28 Which Metrics are Affected?
00:26:48 VO2 Max to Measure Aging
00:31:14 What is Sprint Interval Training?
00:34:19 Minimum Effective Dose
00:38:57 The Benefits for Muscle
00:41:41 Metabolic Flexibility
00:43:40 Nutrition for HIIT
00:56:58 How Does Exercise Affect Your Brain?
01:00:10 What's Next?
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[@bigpicturegains]

You don’t need to do traditional cardio style to get that “just sprinted” feel. Try doing high repetition 20+ rep compound resistance training movements where you are reaching near muscular failure by rep 20. Brutal muscularly & cardiorespiratory-wise.

[@modernmovement4813]

Yeah I train 20 to 40 minutes per session 2 on 1 off and 3 on 1 off. Am extremely ripped and healthy. Maintain my physical health 100% of the times for the last decade or two. Probably also best to note I eat nutrient dense food (avoid inflammatory things like grains and legumes, starches) and don't ever over eat however I do enjoy food (mostly grass fed pasture animal based). There is definitely more to it like having a clean system, void of chemicals as I eat 100% organic and drink pure spring water. I also do not expose myself to plastic.

[@pgsawchuk]

May I ask how you get spring water without it being in plastic bottles?

[@modernmovement4813]

@@pgsawchuk glass bottles..

[@modernmovement4813]

@@pgsawchuk I travel a lot. When in Sri Lanka I drink OLU, in Indonesia I drink BALIAN, in Greece the water is Ioli and Zois. In Indo there's a Hydrogen infused water in refillable boxes. Obviously has some kind of bladder but the company is very aware of the effects of plastic so it would be great material. Company is called Okeara.

[@pgsawchuk]

@modernmovement4813 Thanks. Nice life you have! Our potable spring water comes in plastic bottles.

[@seanlava]

Yes!! First you hosted Ted Naiman, now Martin Gibala! The only guru of mine who you haven't interviewed (yet?) is Dr. Doug McGuff.

[@ondrej1893]

And Drew Baye.

[@elvnprince]

I have heard of resistance toward HIIT from the trauma recovery sector. Those with C-PTSD can trigger nervous system trauma activation from HIIT because physiologically, the NS thinks that the HIIT symptoms (elevated HR, higher blood pressure, high respiratory rate) indicate a response to threat. This all assumes sprint style HIIT, and I'm glad they talked about moderate intensity interval training as a valid option for anyone, but certainly for trauma survivors.

[@tigertalks1567]

Lol.sure jan

[@robertthompson5501]

Swimming under water for one minute or swim hard for one, rest for one, repeat times 10 works for me. Great podcast. Thankyou for the encouragement and education. 🙏🏻🏋🏻👹

[@darylperlman9558]

Great interview!!!

[@keith606]

What about the 4 x 4 interval program? Their position is that the work interval should last longer so that max stroke volume stays elevated for a longer period of time than short intervals. According to their research, this is the most effective way to increase VO2 max. Thoughts?

[@LifeOptimization.]

He makes a lot of sense. We follow each others beliefs.

[@terri6723]

Excellent, as usual.

[@cyclist5000]

Would be nice if there were time stamps when the video is up, as opposed to a week later.

[@tommy92660]

Another Reason to get Doug McGuff on.

[@ondrej1893]

Instead of functional high intensity training (burpees, push-ups, air squats etc.) I'd be much more interested in high effort resistance training. Typical protocols have 10 or 12 exercises, 6 multi-joint (squat, SL deadlift, chest press, overhead press, row, pullover, or using machines, the big 5: leg press, chest press, overhead press, row, pulldown) and possibly 2-6 single joint movements. (neck flexion and extension, wrist flexion and extension, calf raise, crunch) These protocols last between 10 and 30 minutes of elevated heart rate, with only 30s rest periods and 50-90s single sets to failure. The HR elevation is slightly lower than in "aerobic" HIIT but the venous return to the heart and stroke volume ejected with each pulse are much higher, which has many health benefits for the heart and coronary arteries. Some research shows this training leads to the same aerobic adaptations as any other aerobic HIIT protocol but leads to more optimal "resistance training" adaptations - hypertrophy, strength, resulting bone and tendon adaptations etc. comparable to any other RT protocol. So it's a bit sad when we limit ourselves either to bikes or burpees, as this might well be the best all in one protocol for general population, and also the safest in terms of injury risk, as the movements are carried out in slow, controlled fashion and good form. Anyway, the go-to people here are Drew Baye and Doug McGuff MD. And for scientific underpinning, James Steele and James Fisher.

[@cyclamen831]

I was wondering if 23andme could help with understanding what type of exercise one would benefit most. For example, I was definitely a sprinter and jumper when I was a teen and for the life of me, I was terrible at running long distance and despite being forced to get better I really never did! Now that I am in my late 50s I recently found out I have the ACTN3 ( CC) gene. Wound you then suggest that was the reason for my lack of response? As an aging adult then what would be the implication in the selection of exercises moving forward?

[@rakntap]

Peter Attia in 10 years

[@evanhadkins5532]

Individualising by response to a few standard protocols?

[@Uppaaa]

Great interview. But still shocked you haven’t put in time stamps for podcast eps yet…

[@ghosttheraf423]

nice videoo

[@mindcache5650]

Affiliate Sales Pitch Intervals

[@nicksainsbury696]

I'm sure creatine must have a big impact purely from the atp system

[@kathya1956]

My blood sugar shoots up after HIIT

[@angelatakano6072]

I dont like the woke uniendo: identify as male or female…… what kind of bs is that?

[@peterbedford2610]

Peter Attia knock off?

[@jerrycoplen8658]

Not identify…. Is you is or is you ain’t male or female. Just stop already.

[@jboris4979]

Are u in losser denial or something

[@Read-this-comment]

That’s what i noticed too when he said that 😂 he’s also delusional 😅

[@qow2427]

Go woke. Go broke.

[@Perros333]

I identify as a dog therefore this video is racist to me.

[@bundleofperceptions1397]

Gibala is useless. He gives no answer other than "it depends."