Episode 2567 – On this Friday show, Vinnie Tortorich welcomes Dr. Ben Bocchicchio and Dr. Martin Gibala, discussing maximizing exercise, VO2 Max, HIIT exercise, and more.
Maximizing Exercise
- Vinnie was inspired during a recent trip to Mammoth to try a different approach to his fitness. (2:00)
- Do what you enjoy, but both strength training and cardio are important.
- What is the best exercise? (9:00)
- People conflate performance training with health training. (11:00)
- Ben recommends HIIT using resistance; there are multiple benefits.
- Martin explains what VO2 max is and how it’s measured. (16:30)
- Engaging type 2 muscle fibers (fast twitch) doesn’t need to mean lifting super-heavy. (23:00)
- It has more to do with the level the person is at.
- Zone 2 vs Intervals for cardio. (27:00)
- Mitochondrial formation is different in different types of muscle (29:00)
- How do we grow mitochondria for optimal health?
Increasing VO2 Max
- How to build up VO2 max. (35:30)
- HIIT means 3-minute to 5-minute bouts at high intensity, with a couple minutes of recovery, repeated multiple times.
- There is debate on the best way to increase VO2 Max. (40:00)
- How many times a week should a proper HIIT be done? (41:00)
- Twice a week is most likely enough for most people. (43:00)
- HIIT workouts are very demanding.
- Vinnie discourages what he calls “junk miles,” or doing what is more than necessary. (48:00)
- Rest for recovery is important.
- Dr Maritn Gibala has a book out called “The One Minute Workout.” (50:00)
- It’s an overview that shows how small bouts of exercise can be helpful.
- Dr Ben explains his preferred methods for HIIT. (55:00)
- Dr Martin talks about what he calls “exercise snacks.” (56:00)
- The goal is to get out of the lowest fitness level and build up from there.
- You can find Dr. Ben Bocchicchio at https://drbenbo.com.
- Dr. Martin Gibala’s website is https://martingibala.com.
More News
- Don’t forget to check out Serena Scott Thomas on Days Of Our Lives on the Peacock channel.
- “Dirty Keto” is finally available on Amazon!
- You can purchase or rent it here.https://amzn.to/4d9agj1
- Make sure you watch, rate, and review it!
- Eat Happy Italian, Anna’s next cookbook is available!
- You can go to https://eathappyitalian.com
- You can order it from Vinnie’s Book Club. https://amzn.to/3ucIXm
- Anna’s recipes are in her cookbooks, website, and Substack–they will spice up your day! https://annavocino.substack.com/
- There’s a new NSNG® Foods promo code you can use!
- The promo code ONLY works on the NSNG® Foods website, NOT on Amazon. https://nsngfoods.com/
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