Exercise Snacks for health

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 Try our FREE 🎁 blood pressure app 💨 BreathNow to improve heart ❤️ health.  https://tinyurl.com/5bkwr427 🤖 https://tinyurl.com/yn2krwwx 🧑‍🎓 Try for FREE our Udemy courses https://www.udemy.com/user/dmitri-konash/ Science-backed methods how to lower: 1) Blood pressure. 2) Heart rate. NATURALLY. Most users achieve at least 5 points improvement in Systolic BP and lower heart rate by at least 5 BPMs.Explore more posts about heart health tips on our blog This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongover60.substack.com