YouSaid · the spoken record

Martin Gibala

lines on the record: 87
first: 2017-01-23
most recent: 2017-01-23
sittings or episodes: 1
sources: podcast

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“No, obviously I'm big on exercise. I really appreciate this opportunity to talk to you a little bit about that. But exercise is fantastic. And if we could just get more people moving, the enormous impact and benefit that would have on public health.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“No, I guess if I had to come up with something for that billboard then, maybe it's life is an interval workout. Maybe that's the way to go. Maybe that's the name of the next book.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Sure, I'm on Twitter, Gabbalahm at GabalaM. The book will be published by Penguin Random House. It will be out on February 7th. You can pre-order now from all of the usual booksellers.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“The benefits of that are profound. Don't think of it as you need to exercise to lose weight, and that's what confers health. As we've been talking about, there's a direct line there between exercise, boosting your cardio-respiratory fitness, lowering your risk of dying, lowering your risk of developing many of these chronic conditions.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“It's almost like I'm stealing other people's lines here, but this notion of exercise as medicine, it's absolutely true. Exercise is the best medicine. It has so few side effects associated with it, but the benefit that we can get from it is tremendous. And I think some people are afraid of exercise or, you know, obviously the number one cited barrier for why people don't exercise is lack of time or perceived lack of time. And people have it in their heads that if I don't have this big block of time to exercise, it's not worth it. Or they blow it off. And so if there's a message, it's really no, time efficiency, we understand is important. But even if you have a 10 minute period of time in the day, get out there, move. Intervals provide an extremely effective way to build time efficient exercise into your day. And of course.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Out there. And so, in some ways, we've tried to fill that void with the book in boiling it down. And so I guess going to the billboard question, it would really be a matter of telling people not to steal something from Nike, but just get out there and do it. Or, you know what? If you don't have a 40, five minute block of time to work out, that's okay. Build intervals or build exercise, build movement into your life because we really, really need that. And you look at the profound influences that that could have in terms of boosting health, lowering healthcare costs. When I talk to my students, it's about where could all of that money that we're otherwise spending on drugs and pills go? Well, we could use that investments in other places to better support people because, you know,”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“And I don't want to fail miserably on this last test because part of me is like, oh my God, what would I have that's so compelling to say that I'm going to put it out there on a billboard? But we were talking earlier a little bit offline just as a scientist getting out of your comfort zone a little bit, as a scientist, you tend to be so cautious, right? You're like almost everything you say, our studies end with, well, we need more research on this, or you write a grant and you're afraid to get out of your comfort zone. And certainly as I've gone through the process of writing this book by collaborating with Chris Shogun on this book, it was really a matter of, you know what, we do have something to say here and there might be an audience out there that needs this because I would often get questions around where can I go for more information? Where can I learn more about interval training for health? And I really couldn't point to a specific website or book that was.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, obviously I have a ton of respect for someone like Gretchen Reynolds at the New York Times. She's obviously a big proponent of inerald training. She's been a supporter of our work. But her book, The First 20 Minutes, I think provided a really good example or it set a bar for us in terms of trying to structure the one-minute workout where you're trying to boil the science down, present it in a compelling manner. There's a Canadian named Alex Hutchinson who writes for our national newspaper, The Globe and Mail. He has a book which comes first, cardio awaits. Same thing where he's, I think there's a gift there in terms of boiling these scientific complex science down into compelling narratives that people can read and understand. That's initially two names that come to mind, at least in terms of people that are taking science, taking scientific studies, and trying to boil it down into access.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Message and Chris was happy with the writing, or at least the readability or the accessibility of the writing style. And that's a real challenge, of course. It's an art as much as it is a science. And so a book like The Craft of Scientific Writing helps provide some tips there because if you're a scientist coming up, you're constantly writing, you're writing grants, you're writing papers, and you want to convince people of the point that you're making, you don't want to bore them and you want to do it in a compelling manner.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, and this question, I'm going to sound like a scientist here, but one of the books that I've given out a lot is called The Craft of Scientific Writing. It's certainly something that I'm working on, but when I've gifted books, it's often been either to a colleague or definitely new up and coming people in the discipline of science. And the way you write scientifically is obviously different from other writing. And if you want to write scientifically but in a compelling way for individuals to try and translate the science into the lay public, for example, that's really what I try to do with the one-minute workout is boil the science down, write it in a compelling and accessible manner. And certainly I had tremendous assistance from a colleague, Christopher Shogan, who's just a tremendous writer. And we know we are on the right spot where I was happy from the scientific”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“The other thing is that intervals, I think, provide a way to structure exercise into your life rather than having to fit your life around exercise. And so people talk about stealth interval workouts. As corny as it sounds, taking the stairs. Lots of us live in apartment buildings or work in office towers. That's a stealth interval workout, just doing a couple of stair flights throughout the day. There's this concept of exercise snacking. And we're learning that, for example, it might be better to do three minute boats of exercise through the day rather than a single structured 30-minute bout of continuous exercise, at least when it comes to things like your blood sugar control. So I think intervals are well suited for this concept of exercise snacking as well.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Because just moving around can be quite challenging. And so even just to get around and go through activities of daily living, they have to perform it in an interval manner. So I think my answer is certain types of interval training that are suited for certain types of individuals. And we also know that, again, I'm not a health psychologist, but when I talk to my colleagues who are experts in this, going back to this idea of menu choices, the more options we can give people, the better. And I think interval training offers, as we've been talking about, almost an infinite variety of ways to structure the workouts where there's only so many ways to jump on a treadmill and jog at a moderate pace for 45 minutes. Over an hour.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“So there's a chapter in the book we talk about, this psychology of interval training, and I interviewed a couple of experts who provide some tips, even things like, for example, starting out early in the day, avoiding comparisons, rewarding yourself, giving yourself a little treat after celebrating success. Don't beat yourself up. I think some people can get down on exercise if they don't have a big block of time or they're, for example, unable to sustain a moderate intensity jog for 45 minutes or so. They start to beat themselves up. I think with intervals, you can do a short interval and experience a sensation of success. Hey, hey, I did that. And going back to the cardiac patients, almost any of these individuals as they go through their life, life is an interval exercise for these individuals.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“But there's a large segment, or there's certainly an opinion out there that this is not a viable public health strategy at all. I happen to disagree with that because I think the more menu options we can give people, the more exercise choices, the better. But this idea that intervals can be an uncomfortable way to train and that might turn people off exercise, that's certainly a sentiment in some quarters.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“If I could just make a comment to Tim and I just said burpees suck. They hurt. This is something around interval training where there's definitely very visceral reactions around the potential translatability. And so my colleagues who are in the exercise in health psychology area who talk about things like mood, affect, motivation, long-term adherence, there's a real visceral debate going on right now around the potential long-term translatability of interval training. Clearly, I'm someone who is in the camp of, yes, I think this is very much a viable public health strategy. Certain types of interval training are highly suited for many different individuals. And again, it goes back to this idea that people think interval training only means extreme style training.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“I do feel that way about the burpee. And let's frame the question here. And the question that I received was, what is the single best exercise? Which really means, if you were only restricted to one exercise, what would you do and why? And obviously even it's hard to fathom the question.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“No, fair. Well, I almost hesitate to say this a little bit because I'm sure might get some blowback even on this. But in some ways, I see a move to demonize traditional cardio, if you will, or you will read things like traditional modern intensity exercise is ineffective or it has no place. And I disagree with that. Clearly, I'm a very big on interval training. I'm a proponent of it. I think it can be widely applied and I think it can be extremely beneficial for a lot of individuals. And so I think it's underutilized and it's very effective. But that's not to say that there's no place for a traditional steady state exercise. And certainly it's erroneous to suggest that that type of training is completely irrelevant or won't provide you with any benefit. So I guess that would be one example.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“With some ideas and different varieties of interval training protocols that they might use, depending if they're just starting out, depending if they're a more highly trained individual, again, providing some of the science behind that and some ideas for how to structure it.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“You're going all out. So the efforts would be extremely demanding and the peak power outputs that someone like you could elicit are obviously going to be much higher than someone who's not in as good a shape or certainly someone who's more deconditioned. So there's a couple ways to answer your general question. The first is what will generally tell people is just get out of your comfort zone. And so if you're new to intervals, maybe starting with the gentle interval walking approach or utilizing that strategy of going hard for a couple of minutes and then backing off for a couple of minutes, that's a beginner interval workout. And in the book, we lay out some examples. We have 12 different workouts that we lay out all based on science. So people would know that the basics of these workouts are grounded in good science, but we present them as providing individual.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, then so if we were going to the 20 minutes that we were talking about there, if you built in five minute intervals with two minutes of easy pedaling or I guess would be two and a half minutes of easy pedaling, that would add up to your 20 minutes. So five minutes, two and a half minutes recovery, another five minutes, two and a half minutes recovery. And the third and final five minute effort. If we were doing three minute repeats, you could do a series of five by four. three minute effort, one minute of recovery, and repeat that five times and that would add up to your 20 minutes. So again, someone like yourself, I would lean maybe towards the shorter recovery because you're already in relatively decent shape, of course. And so ideally, you want to do as much high intensity work as you can within that 20 minute timeframe. Now, if we were to move you to the one minute workout, of course,”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Guidelines, it's just a striking illustration of the fact that you can elicit a lot of these traditional cardio responses and muscle metabolic responses and health responses using these short, very hard bursts of exercise.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“All of the markers improved by the same extent on average in the two groups. So the improvement that we saw in VO2 Max was 19% on average over 12 weeks, and that was the same in the two groups. We saw about a 30% increase in that marker of their mitochondrial content. Again, quite similar in the two groups, if anything, it was a little bit higher in the interval training group and the same for insulin sensitivity, the improvement that we saw statistically was the same, but it tended to be a little bit higher in the interval training group. So a real striking example, I think, of the potency of interval exercise, especially these short all-out intervals, to elicit changes that we more traditionally associate with public health guidelines type research. That's not to say at all that we're criticizing the public health.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Exercise three times per week. So one group doing 150 minutes of traditional moderate intensity cardio, the other group doing a 30-minute interval workout, but within that 30 minutes, it was only three minutes of very intense exercise. And in our most recent study, which was 12 weeks in duration, the key outcome measures were VO2 max, as we've talked about. We measured citrate synthase, so a marker of muscle health by taking biopsies. And we also measured what we call their glycemic control or an index of their insulin sensitivity basically”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“And first point to make is that most of these studies are relatively small. And so that idea of the large study with a thousand people, those are really some of the studies that need to be done in interval training research. And maybe we can get into that later. But in our studies, to give you one specific example, we've compared that one-minute protocol. So this involves one minute of exercise within a 10 minute time commitment. and people do that three times per week. So the sprint group, if you will, is doing three minutes of intense exercise within a 30-minute time commitment each week. We've compared that protocol to a group who does traditional cardio or the type of continuous steady state training that's reflected in the public health guidelines. So the other group that we compare them to was doing 50, 50 minutes of continuing.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“A 20 second effort, two minutes of recovery, the second 22nd effort, another two minutes of recovery, and the third and final 22nd sprint. So you basically have a five minute work period, which involves that one minute of hard exercise. So bottom line, the protocol including warm-up and cool down is 10 minutes start to finish, but within that 10 minutes, you're doing one minute of very vigorous exercise.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“So, because we were, you know, we had done a number of these studies with, I mentioned Wingate exercise before, these 30-second all-out efforts, and then we would give people a couple of minutes of recovery, and they'd repeat that four or five times. And we were sensitive to the criticism, the legitimate criticism, that, well, when you do these Wingate training protocols, they require about a 25 or 30-minute time commitment. And so, yeah, it's only two or three minutes of exercise, but it's a half hour of time commitment. So it's really not that time efficient, especially when we place it up against the public health guidelines, you know, the lower end of which is 75 minutes of vigorous exercise. So we wanted to come up with protocols that were unquestionably time efficient. And so the standard one-minute workout, if you will, involves that two-minute warmup and three minute cooldown. So that's five minutes of warm-up and cool down. And then the hard work is”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Tradeoff, the more intense you're willing and able to work, the smaller the volume of exercise you can get away with and still reap benefits. And it's not necessarily a linear relationship. It's almost an exponential relationship. So we're talking about very short, very, very hard efforts. It's a surprisingly small dose that you need in order to trigger a lot of these adaptations.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“So the one minute workout, which is the title of the book, again, it's more of a tease or headline, but it specifically refers to a protocol that we devised where the work involved is three 20 second efforts. So the total amount of hard work during a workout, if you will, is only one minute. And that one minute is broken up into three intervals that last 20 seconds in duration. Now those intervals are truly all out exercise. So the workload setting on a bike is very, very high and the pace I would use to describe it is sprint from danger pace or the pace you would cycle at to save your child from an oncoming car. This is very demanding exercise. But what we've demonstrated is that type of exercise can be extremely effective. So there's this clearly an intensity direction.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“But if some other individuals can't tolerate that, so that's a consideration as well. What I will say is in the vast majority of our studies, we use a protocol of three times per week in our interval training for two, six or 12 weeks, however long the study is going to be.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so if, and this is where, again, it goes to the goals of the individual, but I would say these intervals can be challenging clearly mentally demanding and fatiguing. So if you're an individual that can tolerate three sessions a week of this type of training.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Considerations that we will take into play there. The other is the fundamental question, and we honestly don't have the answer to it, and that's, is it the absolute power that drives the adaptation, or is it the relative stress? So to put that in another”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“A really good question. Part of it is definitely the metabolic considerations that you alluded to there and so are subjects able to restore their phosphyline reserves within their muscle. Generally speaking, you can replace about 50% of your phosphol create and within a minute or so. And if you give four minutes a recovery, you can have near complete restoration of phosphocreaten. That, of course, depends on a couple of factors. Part of the consideration then is how much we want to allow the individuals to refuel, but the considerations that go into it, and this is where it comes back to that first question that I asked you, is what's an individual's goals? What time do they have available for the workout? Because you can allow ample periods of recovery, but especially if you're talking about this notion of time-efficient exercise, recovery periods can't be too long. So sometimes there's practical.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“We would keep the active recovery quite low as well, so maybe even going back to 75 or maybe 100 watts. And it goes to then, you don't want to work too hard, frankly, in the recovery periods because that's going to take away from your ability to put out the hard efforts when you're really going for it. And so surprisingly, your heart rate, your oxygen uptake, your metabolism stays up very high during these recovery periods, even though the actual workload setting can be quite low. But I think this sawtooth pattern of going hard and then taking a break. And what I mean by taking a break is keeping the recovery periods active, but the workload's setting quite low, that's important because that allows you to sort of refuel a little bit, recharge, and be able to go hard in the subsequent interval.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Individuals. And of course, there the risk of fainting is higher the more intense the previous exercise. So that's a very practical consideration. Also, you want to just keep the blood flowing a little bit, you know, flush out some of these metabolites that you've produced during the previous hard bouts. And so that's a consideration as well. All things being equal, active recovery at a very low workload setting is preferred. But let's face it, sometimes these intervals are very, very demanding and people would rather just stop and wait. If you've ever done a wing gate test, you don't want to do much exercise in the subsequent few periods of recovery. You just want to stop and maybe sit on the ground. So this is where there's that trade-off between the preceding intensity and what the recovery might look like.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Well, one of the reasons is, especially when you do very hard exercise and then you completely stop, the risk of things like fainting is increased. And that's because you can have a fall in blood pressure when you stop after doing very hard exercise. And one of the reasons for that is you have all of this vasodilation or opening of the vessels, especially in the legs, and you have a pooling of blood in the lower extremities. And so one of the reasons people can faint after doing a very vigorous spout of exercise when they stop is they have this pooling in the lower extremities. They don't have the venous return or pushing the blood back to the heart. And of course, the blood flow to the brain then transiently decreases. And so you faint. So one is a very practical reason, and that's we want to minimize the risk of fainting, especially in some of these older or deconditioned”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Probably the deconditioned individuals, we would start with shorter, more frequent repeats. And that's one of the reasons I think the three of the five minutes is so effective for boosting VO2 max is it's challenging to maintain a relatively high workload for a period of time of three to five minutes or so. That's very challenging. And the way that even the energy systems in the body are utilized to produce energy to sustain that is different. And so I think the more deconditioned the individual, the more effective protocols are the more tolerable programs for those individuals involve more frequent repeats that last a shorter period of time. And then of course the progression is either increasing the workload and keeping the protocol the same or if you play this out what you basically do is increase the work interval, decrease the recovery.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Correct. And again, we've used that protocol extensively in our research. We didn't design it. Others, and again, I think has wide applicability. We've used it on individuals with type 2 diabetes. My colleagues and other individuals have applied it to individuals with cardiovascular disease and a cardiac rehabilitation setting. And we've used it on very fit young men. And again, that's where we scale the percentage of PPO, but in all of those individuals, it's been effective to boost their health outcomes and boost their maximal aerobic capacity as well.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“So we can either do it very objectively based on wattage or we can do it more subjectively based on heart rate responses or even ratings of perceived exertion.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Exactly. And so we know from experience there's always a little bit of trial and error, but if you're a relatively fit individual, you might be able to do repeats at 90 or 95 of that peak power output and hold that for a couple of minutes. Whereas some other individuals, especially those who are very deconditioned, if I put them at 60% of peak power output, they would struggle to last for one minute. So that's where knowing a little bit about the typical training background of the individual comes into play, but there's always a little bit of trial and error there. The other way that we could do it, if we didn't have access to that VO2 max test in advance, is say, okay, we want you on these 10 by 1 intervals, ideally to get to 85 or 90% of your maximal heart rate during every interval. And then we could adjust the workload setting in a corresponding manner.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so again, if it was you, ideally how we do this in the lab, for example, if we had the opportunity to do it in advance, we would have you come into the lab and perform a VO2 max test. So typically in our lab, we use ramp VO2 max tests. So we have a very standard protocol if we increase the workload setting one watt every two seconds. And so basically what it feels like is you're climbing up a hill that gets steeper and steeper and steeper. It starts out pretty easy. And then the workload catches up on you over time. And why we like the ramp test is, again, at some point you're going to hit exhaustion or fatigue. And I could say, ah, Tim, your peak power output was 388 watts or 452 watts. And then we would begin by taking percentages of that peak power output.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“So, the intervals are challenging, and you're almost ready to give up where you're getting towards the end of the three or five minute interval, but then we give you a little bit of break and you do it again. And why I say the three to five minute intervals is if you look at the literature and there's been a number of review articles and meta-analyses that are being conducted, and just through practical experience with coaches and athletes, many would recommend that that repeated intervals of three to five minutes in duration is going to provide the most effective stimulus for boosting VO2 max. So that's, I think, where I'd start, but we would vary it up as well. Another common protocol is what we call the 10 by 1. So one minute of hard exercise with one minute of recovery, and you repeat that 10 times. So there's no magical or best formula, but I'd probably start with those three.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“And then I would have you do a series of intervals, hard intervals that last between three and five minutes. So let's say if you have 20 minutes, I would have you do three to start, to pick one, we'll do three five minute efforts with a little bit of recovery in between. So I'd have to check my math there. But that would basically be 15 minutes of hard riding within that 20-minute period. And so I would structure initially the intervals to last between three and five minutes. And so this, you know, we would adjust the workload setting appropriately so that let's say you're doing three minute repeats. You don't want to go much more at the end of those three minutes, but if I give you a period of recovery, you're able to repeat the three minutes a couple of times, or if it was a five-minute interval, it would be the same thing. So these would, we would set the workload.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“First word in Lodi, L-O-D-E. It's a company out of Germany. And so they would be a gold standard ergometer that a lot of exercise physiology labs would have. We've also used racer mate in the lab. We've also recently purchased a couple of Kettler bikes, which are certainly cheaper than Lodi's, but they're electrically braked ergometers, so they are quite accurate in terms of holding the power output that's set. So we use a couple of different bikes, but those would be the ones.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“We use a variety of bikes at home in my basement. I have a life cycle, a 95C life cycle that I use inside of our research laboratory. We have a couple of different bikes. We have Lodi Excalibur Sports, which are one of the Cadillac versions on the market.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Syndrome, we typically keep the warm ups and the cool downs quite short because otherwise it detracts from the time efficiency. So in almost all of our studies, the standard warmup is two minutes and a standard cool down is three minutes and that's typically just very light cycling, unloaded cycling or maybe at a very low workload setting as I say around 50 watts or so.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“The warm up and cooldowns would be quite short. So let's describe the protocol here. What I'd have you do come in and do two minutes on the bike at a low workload setting to warm up. I'm saying the bike because you alluded to maybe some joint or connective tissue issues there with the hamstring or many people have aging knees. I put myself in that category. So all of my interval training are almost all of it is on a bike. But the warm-up would be brief. and it would be perhaps 75 watts so a low workload setting and then we'd get right into the the hard work and now you know from the outset let me say we would always recommend that someone see their physician before they begin or change and exercise routine so let's get that out of the way but in our studies even in individuals with type 2 diabetes metabolic”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“I would say then if you could give me three 25 minute blocks of time a week, so let's say we're going to design this to be a”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“So, what are the goals here? Are the goals boosting cardiac respiratory fitness for health? Is it more from a performance element? So I guess what is the goal of the exercise training program? Is it general maintenance of health and fitness in a very busy life and trying to fit that in as best you can?”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“Yes, also a greater ability to store it as well. So a question is always, well, if you lower your blood glucose, where does that glucose go? Part of it is probably an enhanced ability to store the glucose inside skeletal muscle, for example, as stored glycogen. We know that training, exercise training almost of any sort increases the muscle's ability to take up glucose. So glucose transport capacity increases. And that also is a function of exercise intensity. So when we've done some of our interval training studies in people with type 2 diabetes, we see that there can be marked increases in glucose transport capacity and the amount of glucose transporters that these subjects have in their muscles following a period of training.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT
“There's a study out of Denmark that was looking at individuals with type 2 diabetes, and they divided them into one of two groups, one that did steady state walking that elicited about 66% of their maximal heart rate, and the other group did interval walking that the overall average intensity was the same, 66%, but they would just pick up the pace a little bit, maybe go to 70%, and then maybe back off a little bit. And after several months of training, what they found was that the interval walkers, even though the total amount of exercise done was the same, their fitness was improved to a greater extent. They had lost more body fat and their body composition was superior, and their average blood sugar had decreased by a greater amount, even though the total amount of exercise that was done was the same. And so, sorry, I was just going to say that goes to the question of why.”
2017-01-23 · The Tim Ferriss Show · #217: The One-Minute Workout Designed by Scientists -- Dr. Martin Gibala · IDENTIFIED FROM THE TRANSCRIPT