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?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interview "The One-Minute Workout" Book: https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter/dp/0399183663 Dr. Martin Gibala on Twitter: https://twitter.com/gibalam PODCAST INFO: Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interview Apple Podcasts: https://podcasts.apple.com/us/podcast/082-the-science-of-vigorous-exercise-from-vo2-max/id818198322?i=1000628503661 Spotify: https://open.spotify.com/episode/1b9JbzODqLOhc3OaqV4lCA?si=7R0q3dLrRv-VD5BjugmciA RSS: https://podcast.foundmyfitness.com/rss.xml Full interview playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi 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 SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER: Receive emailed episode notifications and regular updates on the emerging science of healthspan. https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interview SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=gibala_interview Thank you for watching! SOCIALS: https://twitter.com/foundmyfitness https://facebook.com/foundmyfitness https://instagram.com/foundmyfitness #Exercise #HIIT #VO2Max