workouts

There’s no question that exercise is important for our health, but many of us find it difficult to fit into our busy schedules. In this episode, Michael Mosley explores how high-intensity interval training, HIIT for short, might be the most time-efficient way to get fitter. It can also boost your cognitive performance, help you live longer, and improve your quality of life. Martin Gibala, Professor of Kinesiology at McMaster University in Ontario, reveals all about the beneficial impact of HIIT on your cardiorespiratory system, your ability to control your blood sugar levels, and your risk of chronic diseases. Meanwhile, busy mum and NHS worker Suzanne finds HIIT a great way to incorporate a workout into her hectic routine.

Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.

You've probably heard of HIIT — high intensity interval training. In fact, you may feel so familiar with the idea that you think you understand it. But do you?

People often hold some popular misconceptions about HIIT, and today we'll unpack what some of those are with Dr. Martin Gibala, a foremost researcher of this fitness modality and the author of The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. Martin explains the main, underappreciated advantage of HIIT, which revolves around the "intensity-duration trade-off": the higher intensity you make exercise, the shorter your workouts can be while still triggering improvements in metabolism, cardiovascular health, and mitochondrial capacity. We get into the fact that the intensity of HIIT needn't be as high as you might think and that, contrary to popular belief, sprinting at intervals is actually a predominantly aerobic rather than anaerobic workout. Martin answers questions like whether Zone 2 cardio has an advantage over HIIT, if the so-called "afterburn effect" of HIIT is real, if you can do HIIT if you're older or have heart problems, and whether you should worry about the way HIIT can raise cortisol in the body. He also shares specific HIIT workouts you can do, including a walking interval workout and one of the best higher-intensity protocols to try.

Resources Related to the Podcast

• AoM Article: Conditioning — What It Is and How to Develop It
• AoM Article: You Only Have 15 Minutes to Work Out. What Should You Do?
• AoM Article: How to Use an Assault Bike to Improve Your All-Around Conditioning
• Wingate Anaerobic Test
• Japanese 3X3 Interval Walking Training
• Norwegian 4X4 IntervalTraining
• 10X1 Interval Workout
• Tabata Training
• VILPA — One-minute bursts of activity during daily tasks could prolong your life

Connect With Martin Gibala

• Martin's website
• Martin on X
• Martin's faculty page

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Tuesday briefing: Vladimir Putin plans to meet Kim Jong Un; Burning Man; Steve Harwell; evening workout benefits; and more

Read today's briefing.

0:33 Would you make love to your clone
2:01 Jetsons vision of the future
4:23 Last podcast recap
5:35 Only train what you want to get bigger
9:37 What should females train
17:32 Training frequencies
26:56 How to arrange your muscle groups in your training
34:50 Nick's genetics gifts
36:20 Is an arm day worth it
39:29 Children's sports getting intense
43:45 Why compound lifts are so great
46:46 Exercise choice within the week
49:46 Mesocycle length
54:19 When to deload

Georgia is the Founder of Sancti Retreats, as well as an avid connector, blog writer, speaker, podcaster, video creator, island explorer, and a huge personal development geek!

Topics:

00:14 Early ADHD memories

05:37 When was ADHD first mentioned in your life?

15:43 Relationships and Zoning Out

27:15 Impulsivity

32:12 Entrepreneurialism and Burnout avoidance

39:13 Closing question

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For full show notes, resources mentioned, and transcripts, go to: www.drmindypelz.com/ep134/

To enroll in Dr. Mindy's Fasting membership, go to: resetacademy.drmindypelz.com

In this episode, Tony reveals what we need to consider regarding fitness and exercise as we age. 

Tony Horton has dedicated his life to helping others reach their full potential — in fitness, and in life. Now, that he is in his 60’s, he feels better than ever, and his mission is to shatter the concept that we have to slow down because of our age.

Tony embodies the idea of active aging — which means you can stay adventurous, active, and energized for as long as you want, with the right support.

That’s why he’s carefully designed formulas to naturally boost your energy levels, support lean muscle development, and streamline your digestion. That way, nothing can hold you back from being your best self.

Please see our medical disclaimer.

In today's episode, Andy answers your questions on how to handle the #75HARD tasks while traveling, the mindset young adults should have to excel in life during these uncertain times, and the advantages of joining the Arete Syndicate as an intrapreneur.

She’s back y’all, Elisabeth Kristoff, Co-Host and Founder of Brain-Based Wellness. Elisabeth is a Certified Applied Neurology Practitioner who has been in the movement industry since 2007. Brain-based Wellness is a unique online holistic practice that combines applied neuroscience with strategic, high-energy workouts to achieve deep and lasting wellbeing. Join Elisabeth and I as we discuss brain-based consciousness, burnout and processing emotion. 

In this episode, I share: 

• How burnout can be robbing you of joy
• Sacrificing for ‘The Hustle’
• The pandemics effect on our nervous system
• Resolving old patterns and creating new ones 
• Unpacking the nervous system and how we can begin regulating it
• The cause of overwhelm and how our emotions are connected
• Tools your brain and body will naturally use to handle stress  
• Creating safety in the body
• Why woman have a hard time saying “NO”
• Expressing and processing emotion

Resources From This Episode:

Athletic Greens ~ Exclusive Discount for listeners

The FREE Energy Creation Live Training with Elisabeth

Work with Jennifer

25% Off a Private Coaching Session 

Sign-up for the Newsletter 

Work with Elisabeth

Live Classes

Workshops 

Connect with Jennifer

Website

Facebook

Instagram

Connect with Elisabeth

Website

Instagram

Facebook

Jocko Willink (@jockowillink) takes over the show for a special episode. As I learned during our first interview, he is one of the scariest human beings imaginable.

In this episode, Jocko shares lessons from his new book Discipline Equals Freedom: Field Manual. Trust me, it's fantastic. In this talk he discusses:

• The success mindset
• How to stop laziness and procrastination
• Behaviors that lead to failure
• His exact workouts
• How he adapts his training when he's on the road
• And much, much more

Jocko is a legend in the Special Operations world. His eyes look through you more than at you.

Jocko enlisted in the Navy after high school and spent 20 years in the SEAL Teams, first as an enlisted SEAL operator and then as a SEAL officer. During his second tour in Iraq, he led SEAL Task Unit Bruiser in the Battle of Ramadi--some of the toughest and sustained combat in the SEAL Teams since Vietnam.

Under his leadership, Task Unit Bruiser became the most highly decorated Special Operations Unit of the entire war in Iraq and helped bring stability to Ramadi. Jocko was awarded the Bronze Star and a Silver Star.

Jocko is also the co-author of  Extreme Ownership: How U.S. Navy SEALs Lead and Win -- which I loved.

This podcast is brought to you by Helix Sleep. I recently moved into a new home and needed new beds, and I purchased mattresses from Helix Sleep.

They offer mattresses personalized to your preferences and sleeping style -- without costing thousands of dollars. Visit Helixsleep.com/TIM and take their simple 2-3 minute sleep quiz to get started, and they’ll build a mattress you’ll love.

Their customer service makes all the difference. The mattress arrives within a week, and the shipping is completely free. You can try the mattress for 100 nights, and if you’re not happy, they’ll pick it up and offer a full refund. To personalize your sleep experience, visit Helixsleep.com/TIM and you’ll receive $50 off your custom mattress. Enjoy!

This episode is also brought to you by LegalZoom. I’ve used this service for many of my businesses, as have quite a few of the icons on this podcast — such as Automattic CEO Matt Mullenweg of WordPress fame.

LegalZoom is a reliable resource that more than a million people have already trusted for everything from setting up wills, proper trademark searches, forming LLCs, setting up non-profits, or finding simple cease-and-desist letter templates.

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Past guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more.

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Most people blame lack of time for being out of shape. So maybe the solution is to exercise more efficiently.