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Dr. Gibala, I appreciate your standing and position with the evidence- based, interval-based exercise. During one of my research periods, I came upon a TH-cam video, that scrutinized the principles of Tabata training. This wasn't a distinguished professor such as yourself, but a fairly astute gentlemen that made such discerning observations. The one main observation was that many people add in iso-hold intervals, such as elbow planks, or other exercises that don't quite drive one's heart rate as high as one would be looking for if one wanted to facilitate either fat loss, or improving one's sub- or Max Vo2. Forgive me , I don't have access to your book just yet, but would you say, if people want these cardio-adaptations, they may want to consider driving their H.R as a high as they can up to 90% max, (refer to a HR monitor). To optimize one's adaptations, should one keep their HR pretty much on the ceiling around over 90%+. I'm not sure if you answer these comments down below, but I would be interested in your perspective with my question. Much obliged,..... all the best to you Martin.......... Jean LaFleur RKin, CAT(c), CSCS, B.HK
Great question and answer- why do the different protocols feel differently? Gibala gives us the good news - you can Increase VO2 max that Attia and huberman et al are talking about all the time in terms of longevity benefits. Keep in mind that diminished returns are the norm. 8:55 go for minimal input rather than go hard and long like elite athletes do.
Yes!!! I've been doing sprint training all these years without even knowing that term, I always just called it HIIT. My workout sessions last me no more than 20 minutes every morning but the gains are maximal.
I dont overcomplicate things. i just do fasted sprinting and lifting. and i do make sure to keep protein low at 0.8-1.2g/kg so that these hungry anabolic muscles have to work for it while being SFA based to spare stuff and boost AMPK even further. - Meat based KD sprinter
I've never seen a study (hint Martin) of low-effort intervals compared to low-effort steady state. The studies are usually of high intensity intervals vs moderate steady state. I'm wondering if the intervals themselves make a difference.
Hi Thanks for your question. There is evidence for exercise and health (e.g. www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/) which does reduce the risk of chronic diseases. There are observational trials which show a correlation with steps per day and lifespan (e.g. academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwad229/7226309). I would think it is difficult to do an exercise based lifespan trial in mice - exercise does not have the same benefits if the animal is forced to do it. One thing is that I have heard that lean mass is positively correlated with lifespan, but I was not able to find a paper which shows this.
Peter Attia talks about this a lot. At one stage he was talking about the 'centenarian olympics' or somesuch. That is exercise to increase your chances to live to as close to 100 as possible.
Magnesium Breakthrough 10% Discount www.magnesiumbreakthrough.com/modern Code Modern10 This video brought to you by BiOptimizers.
Renue By Science 10% : Use SUBMHS for 15% on subscription orders Energizer AM tinyurl.com/38h9u62s
*ProHealth* 15% discount Code MODERN : prohealth.pxf.io/c/3176409/1541296/17976 D-Ribose prohealth.pxf.io/DK1Bzn
DoNotAge 10% discount code MHS tinyurl.com/mrynn8w9 CaAKG tinyurl.com/ycxnwj8c
NOVOS Core & Boost novos.sjv.io/QyWP7o code MHS5
☕If you would like to support our channel, we’d love a coffee…thank you! www.buymeacoffee.com/mhealthspan
Dr. Gibala, I appreciate your standing and position with the evidence- based, interval-based exercise. During one of my research periods, I came upon a TH-cam video, that scrutinized the principles of Tabata training. This wasn't a distinguished professor such as yourself, but a fairly astute gentlemen that made such discerning observations. The one main observation was that many people add in iso-hold intervals, such as elbow planks, or other exercises that don't quite drive one's heart rate as high as one would be looking for if one wanted to facilitate either fat loss, or improving one's sub- or Max Vo2. Forgive me , I don't have access to your book just yet, but would you say, if people want these cardio-adaptations, they may want to consider driving their H.R as a high as they can up to 90% max, (refer to a HR monitor). To optimize one's adaptations, should one keep their HR pretty much on the ceiling around over 90%+. I'm not sure if you answer these comments down below, but I would be interested in your perspective with my question. Much obliged,..... all the best to you Martin.......... Jean LaFleur RKin, CAT(c), CSCS, B.HK
Great question and answer- why do the different protocols feel differently? Gibala gives us the good news - you can Increase VO2 max that Attia and huberman et al are talking about all the time in terms of longevity benefits.
Keep in mind that diminished returns are the norm. 8:55 go for minimal input rather than go hard and long like elite athletes do.
Yes!!! I've been doing sprint training all these years without even knowing that term, I always just called it HIIT. My workout sessions last me no more than 20 minutes every morning but the gains are maximal.
I dont overcomplicate things. i just do fasted sprinting and lifting. and i do make sure to keep protein low at 0.8-1.2g/kg so that these hungry anabolic muscles have to work for it while being SFA based to spare stuff and boost AMPK even further. - Meat based KD sprinter
I've never seen a study (hint Martin) of low-effort intervals compared to low-effort steady state. The studies are usually of high intensity intervals vs moderate steady state. I'm wondering if the intervals themselves make a difference.
Thanks Richard.
Hi Ron, thanks!
12:24 Gibala’s take on government guidelines.
There is a difference between exercising for Strength , Aerobic and longevity.
Where is the science supporting Exercise and Longevity 🤔
Hi Thanks for your question. There is evidence for exercise and health (e.g. www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/) which does reduce the risk of chronic diseases. There are observational trials which show a correlation with steps per day and lifespan (e.g. academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwad229/7226309). I would think it is difficult to do an exercise based lifespan trial in mice - exercise does not have the same benefits if the animal is forced to do it.
One thing is that I have heard that lean mass is positively correlated with lifespan, but I was not able to find a paper which shows this.
Peter Attia talks about this a lot. At one stage he was talking about the 'centenarian olympics' or somesuch. That is exercise to increase your chances to live to as close to 100 as possible.