Chong (PhD Biochemistry) and Dmitri (PhD Computer Science) interview Dr. Martin Gibala, 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). He is a co-author of the best selling book "The One-Minute Workout."

Martin is an engaging speaker and he shares with us crisp and practical tips of improving health (including lowering blood pressure) with short high intensity exercise.

Chapters:

0:00 - intro

1:50 - Martin’s background

2:40 - Main ideas from “The one minute workout” By Martin Gibala

4:45 - How to determine a required intensity of HIIT

7:00 - How to determine interval duration and recovery time for High Intensity Interval Training

8:20 - Exercise Snacks

11:00 - Benefits of Zone 2 training

13:00 - What changed in 7 years since the first edition of “The one minute workout”

15:00 - How to estimate VO2Max at home

17:00 - What is VO2Max?

18:30 Why VO2Max is such an important health metric

20:00 - Link between VO2Max and blood pressure

20 :50 - What is the best physical activity for health

22:30 - Mobile app co-developed with the University of Cambridge allows to measure VO2Max at home

23:30 - Smartwatch accuracy of VO2Max measurements

26:46 - How to start VO2Max training

28:45 - Norwegian 4x4 protocol to improve VO2Max

29:20 - Exercise afterburn effect

32:00 - Benefit of short intensive exercise vs longer less intensive

32:39 - Martin’s exercise routine

35:15 - How to start resistance exercise to address sarcopenia

38:00 - Any recommended supplements?

40:00 - Creatine as a science proven supplement

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Explore more posts about heart health tips on our blog

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