Episode
#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
1:37:11
Published: Mon Jan 23 2017
Description
Martin Gibala, Ph.D. (@gibalam) is a professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario. His research on the physiological and health benefits of high-intensity interval training (HIIT) has attracted immense scientific attention and worldwide media coverage. Martin has published more than a hundred peer-reviewed articles, is frequently invited to speak at international scientific meetings, and has received multiple awards for teaching excellence. He is also the co-author of the brand-new book The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. Please enjoy my conversation with Dr. Martin Gibala! Show notes and links for this episode can be found at www.fourhourworkweek.com/podcast. This podcast is also brought to you by 99Designs, the world’s largest marketplace of graphic designers. I have used them for years to create some amazing designs. When your business needs a logo, website design, business card, or anything you can imagine, check out 99Designs. I used them to rapid prototype the cover for The 4-Hour Body, and I’ve also had them help with display advertising and illustrations. If you want a more personalized approach, I recommend their 1-on-1 service, which is non-spec. You get original designs from designers around the world. The best part? You provide your feedback, and then you end up with a product that you’re happy with or your money back. Click this link and get a free $99 upgrade. Give it a test run… This podcast is also brought to you by Audible. I have used Audible for years, and I love audiobooks. I have two to recommend: The Graveyard Book by Neil Gaiman Vagabonding by Rolf Potts All you need to do to get your free 30-day Audible trial is go to Audible.com/Tim. Choose one of the above books, or choose any of the endless options they offer. That could be a book, a newspaper, a magazine, or even a class. It’s that easy. Go to Audible.com/Tim and get started today. Enjoy.***If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. I also love reading the reviews!For show notes and past guests, please visit tim.blog/podcast.Sign up for Tim’s email newsletter (“5-Bullet Friday”) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Interested in sponsoring the podcast? Visit tim.blog/sponsor and fill out the form.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissFacebook: facebook.com/timferriss YouTube: youtube.com/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Chapters
The host promotes his weekly email newsletter, Five Bullet Friday, which includes cool and unique finds such as apps, books, documentaries, supplements, and gadgets.
00:00 - 05:23 (05:23)
Summary
The host promotes his weekly email newsletter, Five Bullet Friday, which includes cool and unique finds such as apps, books, documentaries, supplements, and gadgets. He also endorses Athletic Greens, an all-in-one formula that provides nutrients when whole foods aren't available, and is offering a special deal that includes a free vitamin D supplement and five free travel packs with the first subscription purchase.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
VO2 Max, the maximum amount of oxygen your body can take in and utilize while exercising, is partially determined by genetics but can also be meaningfully improved through training and lifestyle changes such as flossing according to X Prize Chairman, Peter Diamandis.
05:23 - 13:14 (07:50)
Summary
VO2 Max, the maximum amount of oxygen your body can take in and utilize while exercising, is partially determined by genetics but can also be meaningfully improved through training and lifestyle changes such as flossing according to X Prize Chairman, Peter Diamandis.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
Measuring cardiorespiratory fitness is as important as measuring weight and height in a doctor’s office.
13:15 - 18:02 (04:47)
Summary
Measuring cardiorespiratory fitness is as important as measuring weight and height in a doctor’s office. Even though measuring VO2 max, which is a gold standard for gauging cardiovascular fitness, is time-consuming, there are now online calculators to determine an individual's fitness.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
Tabata style training, which involves short bursts of high-intensity exercise, is an efficient way to train for maximal aerobic capacity and strength.
18:03 - 25:37 (07:34)
Summary
Tabata style training, which involves short bursts of high-intensity exercise, is an efficient way to train for maximal aerobic capacity and strength. While there is limited scientific evidence specifically on body weight intervals, studies suggest it is an effective middle ground for improving fitness.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
There is tension between conducting research that produces persuasive and defensible data, and satisfying the needs of the public who just want to know whether a particular type of training will benefit them.
25:37 - 29:53 (04:15)
Summary
There is tension between conducting research that produces persuasive and defensible data, and satisfying the needs of the public who just want to know whether a particular type of training will benefit them.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
This podcast discusses a study of the impacts of interval training on endurance performance.
29:54 - 36:15 (06:21)
Summary
This podcast discusses a study of the impacts of interval training on endurance performance. The study showed that just six sessions of two to three minutes of heavy exercise increased the body's ability to use oxygen to burn fuel and resulted in improved time to fatigue on an exercise bike.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
Mitochondria are the specialized organelles within cells that convert fuel into energy using oxygen, and play a key role in the process of producing cellular energy.
36:16 - 40:50 (04:34)
Summary
Mitochondria are the specialized organelles within cells that convert fuel into energy using oxygen, and play a key role in the process of producing cellular energy. Studies on mitochondrial biogenesis are conducted through measurements of signals and molecular compounds to show that maximal activity or content had increased.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
The concept of interval training can vary from person to person, with some individuals being able to utilize walking as their version of interval training.
40:51 - 44:53 (04:01)
Summary
The concept of interval training can vary from person to person, with some individuals being able to utilize walking as their version of interval training. However, irrespective of the intensity or exercise method, exercise training can help build up the muscles’ ability to take up glucose.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
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.
44:55 - 52:42 (07:47)
Summary
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.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
VO2 max can be improved by doing intervals of high-intensity exercise, lasting for three to five minutes, at 90-95% of one's peak power output, and holding that for the set period of time.
52:44 - 58:36 (05:52)
Summary
VO2 max can be improved by doing intervals of high-intensity exercise, lasting for three to five minutes, at 90-95% of one's peak power output, and holding that for the set period of time. Alternatively, increasing the workload of successive sets of exercise can also prove to be effective.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
The length of recovery periods during intense interval workouts depends on individual goals and the desired adaptations, with different levels of glycogen depletion potentially leading to better adaptations.
58:36 - 1:03:32 (04:56)
Summary
The length of recovery periods during intense interval workouts depends on individual goals and the desired adaptations, with different levels of glycogen depletion potentially leading to better adaptations. Keeping recovery periods active but with low workload settings can allow for refueling and recharging for subsequent intervals.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
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.
1:03:32 - 1:11:23 (07:50)
Summary
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.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
The basics of interval workouts are grounded in good science, but there are various ways to structure them to match your fitness level.
1:11:24 - 1:15:26 (04:02)
Summary
The basics of interval workouts are grounded in good science, but there are various ways to structure them to match your fitness level. The short, all-out bursts of exercise are highly effective in eliciting cardio and muscle metabolic responses and health benefits.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
There's a debate about the potential long-term effectiveness of interval training, but some experts believe it's a viable public health strategy.
1:15:27 - 1:20:37 (05:09)
Summary
There's a debate about the potential long-term effectiveness of interval training, but some experts believe it's a viable public health strategy. Burpees are a great example of interval training, providing both cardiovascular and strength benefits, but may not be a workout people stick with due to their difficulty.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
The podcast discusses the benefits of interval training, including structuring exercise to fit around your life, and the idea of 'exercise snacking' rather than one continuous workout.
1:20:37 - 1:24:58 (04:20)
Summary
The podcast discusses the benefits of interval training, including structuring exercise to fit around your life, and the idea of 'exercise snacking' rather than one continuous workout. The host also addresses the misconception that interval training is always an uncomfortable and extreme way to train, and argues that it can be a viable public health strategy with more menu options for exercise.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
Dr. Martin Gibala discusses the challenge of writing about science in a compelling and accessible way, highlighting the books "The Craft of Scientific Writing" and "Which Comes First, Cardio or Weights" as examples.
1:24:58 - 1:29:17 (04:18)
Summary
Dr. Martin Gibala discusses the challenge of writing about science in a compelling and accessible way, highlighting the books "The Craft of Scientific Writing" and "Which Comes First, Cardio or Weights" as examples.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
Exercise is the best medicine and can have a profound influence on boosting health and lowering healthcare costs.
1:29:18 - 1:36:07 (06:49)
Summary
Exercise is the best medicine and can have a profound influence on boosting health and lowering healthcare costs.
Episode#217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala
PodcastThe Tim Ferriss Show
99designs offers a one-to-one project service where you can invite a specific designer to work with you until you're satisfied with the final product, agreeing on a price and website 99designs allows you to iterate and provide feedback, making the process seamless and efficient.
1:36:08 - 1:37:06 (00:58)
Summary
99designs offers a one-to-one project service where you can invite a specific designer to work with you until you're satisfied with the final product, agreeing on a price and website 99designs allows you to iterate and provide feedback, making the process seamless and efficient.