logo
episode-header-image
Sep 2023
2h 51m

#082 The Science of Vigorous Exercise — ...

RHONDA PATRICK, PH.D.
About this episode

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."

In this episode, we discuss:

  • (00:00) Introduction
  • (11:00) What is high-intensity training?
  • (11:53) Zone 2 vs. HIIT for VO2 max — which is better?
  • (13:22) The vital role of vigorous exercise
  • (14:40) Why VO2 max matters for longevity
  • (17:45) Why athletes vs. exercisers benefit from different intensity distributions
  • (22:09) Measuring maximum heart rate and VO2 max
  • (30:31) How the heart adapts to HIIT to increase VO2 max
  • (35:47) Why vigorous exercise accelerates mitochondrial adaptation
  • (40:06) Enhancing fat oxidation and mitochondrial growth with vigorous exercise
  • (44:22) How intensive exercise boosts fat breakdown
  • (45:56) Is high-intensity exercise better for autophagy than fasting?
  • (55:15) Exercise snacks
  • (57:55) Why 'choosing the stairs' reduces early death (VILPA study)
  • (1:00:39) Protocol for VO2 max
  • (1:05:50) The effect of HIIT on muscle fiber types
  • (1:10:18) How aging effects muscle fibers
  • (1:14:09) Does high-intensity training produce an "afterburn effect?"
  • (1:16:13) Why vigorous workouts are better for BDNF and cognition
  • (1:23:15) Anti-metastatic cancer effects
  • (1:50:23) Wingate training vs. reHIIT — a comparison of protocols
  • (1:55:38) Perceived exertion vs. HRmax
  • (1:59:23) Interval walking for people with type 2 diabetes
  • (2:01:06) Contraindications of HIIT
  • (2:05:06) Why preconditioning reduces risks from exercise
  • (2:10:44) Can resistance training be a type of aerobic exercise?
  • (2:16:24) Does cardio and strength training interfere with each other?
  • (2:18:45) How many minutes per week of high-intensity training?
  • (2:26:58) Are there sex differences and misconceptions in high-intensity training, for women?
  • (2:27:42) Should post-menopausal women do H.I.I.T.?
  • (2:27:47) Does intense exercise raise cortisol?
  • (2:34:16) Bone density and osteoarthritis
  • (2:36:40) Atrial fibrillation risk
  • (2:39:20) Hypoxic training and blood flow restriction
  • (2:40:45) Tips for training with joint issues

Watch this episode on YouTube

Show notes are available by clicking here

Join over 300,000 people and get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

Up next
May 21
#102 Why Vitamin D Deficiency Accelerates Brain Aging
Discover my premium podcast, The Aliquot Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. ... Show More
17m 15s
Apr 22
#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance
Download my “How to Train According to the Experts” guide Discover my premium podcast, The Aliquot Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a re ... Show More
3h 51m
Mar 2025
#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
Download my “How to Train According to the Experts” guide Discover my premium podcast, The Aliquot Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed pu ... Show More
1h 54m
Recommended Episodes
May 2023
Ep. #1072: Alyssa Olenick on Using “Hybrid Training” to Maximize Your Fitness
What is hybrid training?  Well, that's exactly what you will learn about in this podcast interview with Dr. Alyssa Olenick.  At its core, hybrid training (also known as concurrent training in the scientific literature) is a fusion of strength and cardiovascular training.  Many pe ... Show More
1h 24m
Mar 2024
#293 - AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity
View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this “Ask Me Anything” (AMA) episode, Peter delves into the topic of high-intensity interval training (HIIT), starting with addressing some commo ... Show More
18m 10s
Mar 2023
004: Performance vs. Physique Goals: Which Is Healthier?
Today, I'm flying solo and unpacking my thoughts as we close in on the finish of this bodybuilding prep. I break down the difference in training for performance vs. physique goals and their impacts on your health. Along with why routine blood work is beneficial, the difference be ... Show More
55m 11s
Aug 2023
Ep. #1103: Q&A: Current Training Goals, Lower Back Pain, My 5 Favorite HIIT Workouts, & More
How should you train if you can’t progressively overload anymore?  What are my current training goals? Is walking or HIIT better for weight loss? In this episode, I take on these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts. As a ... Show More
32m 54s
Jun 2019
85: Mailbox Monday - High Intensity Interval Training Vs. Steady State Cardio & Is 30 Minutes Enough Each Day To Workout?
In this episode of Mailbox Monday, we answered a ton of questions that we received via Instagram DM & e-mail. Some of the questions include: Is high-intensity interval training better than regular low-intensity steady state cardio & is 30 minutes enough each day to workout? Down ... Show More
22m 13s
Jan 2024
#323 Exercising for Cardiovascular, Metabolic and Brain Health | Dr Jordan Feigenbaum, MD
This episode's guest is Jordan Feigenbaum, the founder of Barbell Medicine. Jordan Feigenbaum is a physician, strength coach, and competitive powerlifter. He started Barbell Medicine in an effort to combine the best of modern medicine and strength and conditioning. Jordan is ... Show More
1 h
Jan 2022
#15 - Alpha Destiny - The Natural Limit Doesn't Exist
How to train naturally for maximum strength..📌 Watch Podcast With Video - https://youtu.be/8iV3nTc2C4g.TIMESTAMPS:The Alphadestiny method (0:11)What makes a sustainable program (3:03)When is variety good? (6:17)How much volume is optimal? (8:29)What should we monitor? (14:20)Don ... Show More
1h 32m
Nov 2021
Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization
In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary ... Show More
1h 28m
Apr 2023
The Benefits Of Strength Training And How to Get Started
This episode is brought to you by Rupa Health and Athletic Greens. Certain forms of exercise are more effective than others at optimizing our health, metabolism, and longevity. Our aerobic condition, strength, muscle mass, flexibility, and agility are essential for staying health ... Show More
19m 5s