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
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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

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