Chapter
Optimal Warm-up and Cool-down for Interval Training
44:55 - 52:42 (07:47)
According to the literature, a brief three to five minutes warm-up is recommended to boost VO2 max while the cool-down should consist of light cycling or unloaded cycling for three minutes. A 10 by 1 protocol, consisting of one minute of hard exercise and one minute of recovery, is also a common practice for interval training sessions.
Clips
The speaker is looking for a protocol to improve generalized cardiorespiratory and muscular endurance and for life-extension purposes with a minimal effective dose, not an absolute bare minimum, for a profound improvement over his baseline.
44:55 - 48:29 (03:34)
Summary
The speaker is looking for a protocol to improve generalized cardiorespiratory and muscular endurance and for life-extension purposes with a minimal effective dose, not an absolute bare minimum, for a profound improvement over his baseline.
ChapterOptimal Warm-up and Cool-down for Interval Training
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
The standard warm-up for interval training is two minutes and consists of very light cycling, while the cool down is three minutes at around 50 watts.
48:29 - 51:15 (02:45)
Summary
The standard warm-up for interval training is two minutes and consists of very light cycling, while the cool down is three minutes at around 50 watts. It is recommended to seek physician advice before starting or changing an exercise routine.
ChapterOptimal Warm-up and Cool-down for Interval Training
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
Designing an effective interval workout involves intervals that range from three to five minutes, with a workload set appropriately to provide a challenging intensity that stimulates maximum results.
51:15 - 52:42 (01:27)
Summary
Designing an effective interval workout involves intervals that range from three to five minutes, with a workload set appropriately to provide a challenging intensity that stimulates maximum results. While there is no best formula, 3-5 minute intervals have been shown to provide the most effective stimulus for improving VO2 max.