Chong (PhD Biochemistry) and Dmitri (PhD Computer Science) interview Dr. Martin Gibala, 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). He is a co-author of the best selling book "The One-Minute Workout."
Martin is an engaging speaker and he shares with us crisp and practical tips of improving health (including lowering blood pressure) with short high intensity exercise.
Chapters:
0:00 - intro
1:50 - Martin’s background
2:40 - Main ideas from “The one minute workout” By Martin Gibala
4:45 - How to determine a required intensity of HIIT
7:00 - How to determine interval duration and recovery time for High Intensity Interval Training
8:20 - Exercise Snacks
11:00 - Benefits of Zone 2 training
13:00 - What changed in 7 years since the first edition of “The one minute workout”
15:00 - How to estimate VO2Max at home
17:00 - What is VO2Max?
18:30 Why VO2Max is such an important health metric
20:00 - Link between VO2Max and blood pressure
20 :50 - What is the best physical activity for health
22:30 - Mobile app co-developed with the University of Cambridge allows to measure VO2Max at home
23:30 - Smartwatch accuracy of VO2Max measurements
26:46 - How to start VO2Max training
28:45 - Norwegian 4x4 protocol to improve VO2Max
29:20 - Exercise afterburn effect
32:00 - Benefit of short intensive exercise vs longer less intensive
32:39 - Martin’s exercise routine
35:15 - How to start resistance exercise to address sarcopenia
38:00 - Any recommended supplements?
40:00 - Creatine as a science proven supplement
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Exercise Snacks for health