HIIT vs. Moderate Intensity Exercise - Which Is Better for Your Health? | Dr. Martin Gibala
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What is the main topic discussed in this episode?
So many people are struggling to meet the physical activity guidelines.
What is High-Intensity Interval Training (HIIT)?
We should all be doing about 150 minutes a week of moderate to vigorous physical activity intensity. People struggle with time. So where would that be acceptable? There's a number of people.
How does HIIT improve health fundamentally?
Are you giving the option an hour of traditional continuous or you can do 10 minutes of really vigorous, which do you like? I really don't like that sprint training in the moment, but I certainly like it when I'm done in 10 or 15 minutes.
What is the exercise ratio for general individuals versus athletes?
And I would much prefer that to doing an hour or 90 minutes of the traditional approach. The studies also show that more vigorous physical activity will lead to greater improvements in VO2 max. And that's not only in healthy individuals, this is in individuals with many different chronic conditions. Talk to me about where high intensity interval training could be applied to the regular person. It all comes back down to do you have metabolic flexibility or not? One of the best ways to improve that is to boost your mitochondrial capacity, right? Boost your health. We're entering a new era where people are very interested in female specific exercise. Are there some differences? There might be some subtle differences there, but overwhelmingly it's
Dr. Martin Gabala, welcome to the show. Nice to see you again. Now, one reason out of many I wanted to have you on the show is that high-intensity interval training, sprint interval training, all of these modalities, what we're really after are outcomes. And you are arguably one of the world-leading experts in these various types of exercises. Well, it's great to be back. You're too kind with your opening remarks there, but happy to get into it.
What is the One-Minute Workout and its benefits?
And I really appreciate the opportunity. So we're going to talk really basics, and then we can get into some of the more controversial aspects. Because as we think about evolving science, one of the criticisms that we've heard over and over again is that it's just not a lot of large data sets, highly powered studies. But before we get into that, Let's just talk about what it is, high intensity interval training. Yeah. So to me, interval training is just alternating periods of higher intensity activity with recovery. So that can be all out rest or lower intensity exercise. High intensity, it really depends. Are you talking in a performance context or in a health context? And so in a health context, exercise prescription, we talk about light, moderate, vigorous intensity exercise.
And so vigorous intensity exercise is that high intensity range. And so we can use different metrics. The WHO, World Health Organization, would say on a 0 to 10 scale, vigorous exercise is a 7 or 8 out of 10. That's defined differently for everybody. Correct. Moderate is a five, right? We also have other RPE scales, classic six to 20 scale. Their vigorous is a 14, 14 to 17. If we're talking heart rate ranges, in the American College of Sports Medicine would have authoritative guidelines. We're talking a heart rate of about 77% of your maximum or above.
How does metabolic flexibility relate to exercise?
And there's also percentages of VO2 max as well.
What is Fat Max and why is it important?
The point being There's no single best indicator of what counts as hit. People can use RPE, people can use heart rate, people can use measurements of VO2 max. And so all of those are anchored to some maximum physiological threshold, your VO2 max, your heart rate max. Now, if you're an athlete, you don't talk like that. Or coaches and athletes will talk about three fundamental domains, moderate, heavy, severe. And so once you get into the severe domain, that is high intensity exercise. And in the severe domain, it's generally not exercise, it's sustainable. It's non-steady state exercise. And so athletes and coaches talk about, this is really important, I think, metabolic thresholds. So things like your lactate threshold, your ventilatory threshold.
And so high-intensity exercise, if you're an athlete, is your second lactate threshold, your maximal lactate steady state, your critical power. And so importantly, those are things physiological measures, metabolic characteristics, that then they will anchor heart rate RPE2 for them.
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Chapters
8 chapters
1
What is the main topic discussed in this episode?
0:00–0:04
2
What is High-Intensity Interval Training (HIIT)?
0:04–0:15
3
How does HIIT improve health fundamentally?
0:15–0:28
4
What is the exercise ratio for general individuals versus athletes?
0:28–1:55
5
What is the One-Minute Workout and its benefits?
1:55–3:29
6
How does metabolic flexibility relate to exercise?
3:29–3:32
7
What is Fat Max and why is it important?
3:32–5:09
8
How can sprint interval training impact body composition?
5:09–1:46:21
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