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

And that adaptation

is making more mitochondria, which is obviously very beneficial for not only people with type 2 diabetes, metabolic syndrome, obesity, but also everybody.

So mitochondrial biogenesis improves energy efficiency in mitochondria and also is associated with other benefits like decreased atrophy and improved exercise endurance as well.

So there's a whole host of benefits with increasing mitochondrial biogenesis.

So a lot of the high intensity interval training protocols that were used in these systematic analysis and these meta-analyses were evidence-based HIIT protocols.

So Tabata is one that's used.

That's a 20 second on, 10 second off interval, 20 seconds at the highest intensity you can do.

You're going all out and then you're resting for 10 seconds and that's repeated eight times for a total of a four minute workout.

In some cases, the Tabata protocol was repeated twice.

The Wingate HIIT protocol is another very commonly used one, and that is a 30-second all-out sprint followed by four minutes of active recovery where you're low intensity, and then you do that four to six times.

That's about a 20-minute or so workout.

And then there's the conventional workout.

It's the one minute on, one minute off.

So you're going as intense as you can for one minute.

And then you have one minute of very light active recovery.

And then you repeat that 10 times.

So that's a 20-minute workout.

It is hard, but it's very, very effective at improving a variety of metabolic parameters.

And then there's the clinical workout, also known as the Norwegian 4x4, which I like to call it because the Norwegian ski team often uses this HIIT protocol for their training.

It's a four-minute interval where you're going as intense as you can for four minutes, and then you have light recovery for three minutes.