Chapter
The Benefits of a One-Minute Workout
1:03:32 - 1:11:23 (07:50)
Researchers found that a one-minute workout protocol, involving three 20-second sprints with 2 minutes of recovery in between, done three times a week for 12 weeks resulted in improvements in vo2 max, glycemic control, and citrate synthase on par with traditional moderate-intensity cardio, despite a significantly shorter time commitment.
Clips
The protocol involves 320-second efforts, broken up into three 20-second intervals of all-out exercise, which is a good strategy to vary up the intervals.
1:03:32 - 1:06:08 (02:35)
Summary
The protocol involves 320-second efforts, broken up into three 20-second intervals of all-out exercise, which is a good strategy to vary up the intervals. The workload is set very high and the pace is demanding, making it a very challenging exercise.
ChapterThe Benefits of a One-Minute Workout
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
Short and intense workouts can be very effective for triggering adaptations in the body with very small doses of exercise, as long as the effort is high enough.
1:06:08 - 1:06:50 (00:42)
Summary
Short and intense workouts can be very effective for triggering adaptations in the body with very small doses of exercise, as long as the effort is high enough. Rest intervals are also important to consider.
ChapterThe Benefits of a One-Minute Workout
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
The one-minute workout is a time-efficient exercise protocol that involves a two-minute warm-up, three-minute cool down, and three 20-second all-out efforts with two minutes of recovery in between, totaling a 10-minute exercise session that includes one minute of very vigorous exercise.
1:06:50 - 1:08:19 (01:28)
Summary
The one-minute workout is a time-efficient exercise protocol that involves a two-minute warm-up, three-minute cool down, and three 20-second all-out efforts with two minutes of recovery in between, totaling a 10-minute exercise session that includes one minute of very vigorous exercise.
ChapterThe Benefits of a One-Minute Workout
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
The speaker discusses the benefits of leg-dominant interval training workouts, such as improvements in markers like insulin sensitivity and cardiovascular health.
1:08:22 - 1:10:06 (01:43)
Summary
The speaker discusses the benefits of leg-dominant interval training workouts, such as improvements in markers like insulin sensitivity and cardiovascular health. Small studies have been conducted comparing interval training to traditional cardio, but larger studies are needed.
ChapterThe Benefits of a One-Minute Workout
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
A 12-week study measured VO2 max, citrate synthase, and glycemic control of participants undergoing high-intensity interval training and moderate-intensity continuous training, ultimately finding both to be effective in improving the markers to the same extent.
1:10:07 - 1:11:23 (01:16)
Summary
A 12-week study measured VO2 max, citrate synthase, and glycemic control of participants undergoing high-intensity interval training and moderate-intensity continuous training, ultimately finding both to be effective in improving the markers to the same extent.