Dr. Matthew B. (Matt) (likely the presenter) - Unknown

And that is why high-intensity interval training is so potent and powerful at improving glucose homeostasis.

So there was another meta-analysis of 36 randomized control trials that were looking at optimal conditions of high intensity interval training for improving body composition.

And so it's been identified that the duration of the HIIT workout, high intensity interval training workout, eight weeks is optimal for improving body composition.

The frequency is at least three sessions a week.

And the intervals are 60 seconds or less of the robust, intense interval, followed by about 90 seconds of recovery.

And this leads to improvements in reducing fat mass.

Cycling and running was the best at doing that.

Also improving percent body fat, so body fat reduction.

And that was the best with running.

and then increasing fat-free mass, which includes muscle, and the best at that was actually cycling.

So these are some of the optimal conditions for improving body composition with respect to high-intensity interval training protocols.

We're gonna talk about how high-intensity interval training can regulate mitochondrial function, but before we talk about that, I think it's important to recognize that people with metabolic syndrome, insulin resistance, obesity, and type 2 diabetes,

have been identified to have pretty profound dysregulated mitochondria.

So the mitochondria and skeletal muscle from people with type 2 diabetes and obesity have been found in multiple studies to respire about 40% less

than skeletal muscle cells from people that do not have type 2 diabetes or people that are lean.

So their mitochondria are dysfunctional.

And subsequent studies have also identified structural defects in the mitochondria.

So mitochondria from people with type 2 diabetes are fragmented.

So mitochondria are typically

They form a very connected network, this sort of look like vermicelli spaghetti.