In September, Dr Rhonda Patrick interviewed Dr. Martin Gibala. The topic was “vigorous exercise” and its benefits to human health. (1)
Martin is a professor of kinesiology at McMaster University in Hamilton, Canada, and the author of “The One Minute Workout.”
In this article, I offer some key takeaways from that interview.
VO2 max matters for longevity
High aerobic fitness is associated with the lowest all-cause mortality.
VO2 max is still considered the gold standard of aerobic fitness. It is widely recognized as the most accurate test for measuring an individual’s cardiovascular fitness and aerobic endurance.
Any improvement in your VO2 significantly decreases your all-cause mortality. (2,3).
Effect of vigorous exercise on fat oxidation and mitochondria
Mitochondria are responsible for energy production in the form of adenosine triphosphate (ATP), and their oxygen utilization is closely related to VO2 max. The more efficient the mitochondria are in utilizing oxygen, the higher an individual’s VO2 max will likely be.
Simon Troeder. Fluorescent microscopy picture of HeLa cells expressing a mitochondrially targeted version of green fluorescent protein (mtGFP)
Regular exercise and training can enhance mitochondrial function and density, improving VO2 max and overall aerobic fitness.
High-intensity training (HIT) generates quick, robust changes in mitochondrial capacity in a short time. You can increase mitochondrial capacity within a few days of training. However, it can also go in the other direction. (4,5)
HIT vs Zone 2: Which Is Better for VO2max?
Though there is no definition of HIT, 80% and higher than your maximum heart rate is an excellent functional guideline.
In a paper titled “Stubborn Exercise Responders – Where to Next?”, 40% of subjects could be classified as non-responders to long-slow training. And that those participating in HIT continued to make improvements. (6)
The consensus of the paper is that there are no non-responders when training is varied and adjusted for the individual.
The takeaway is that any exercise you will do consistently matters most. If you like longer moderate-intensity work, then do that. If you want higher intensity, shorter duration efforts, do that.
Vigorous exercise improves cognitive function
No longer considered a waste product, lactate is the fuel many tissues use, including muscles, the liver, kidneys, and the brain. (7,8)
An increase in lactic acid triggers brain-derived neurotrophic factor (BDNF). The more lactic acid your muscles produce during intense efforts, the more BDNF is stimulated.
BDNF is a protein that plays a crucial role in the growth, development, and maintenance of neurons in the brain. (9)
HIT has been shown to increase BDNF, whereas moderate efforts do not.
The VILPA study – why choosing the stairs reduces early death
Vigorous Intermittent Lifestyle Physical Activity (VILPA) is a non-exercise equivalent of an exercise snack. The opportunity for VILPA is found during daily activities.
For example, taking the stairs instead of the elevator, parking a block away, and briskly walking to your destination.
VILPA is building a habit of being open and aware of opportunities to get your heart rate up intermittently throughout the day.
Using the UK Biobank, researchers studied the effects of VILPA on over 25 thousand non-exercisers over an average of 7 years. (10,11)
Those who had a median frequency of 3 short bursts of VILPA per day experienced about 38% lower risk of all-cause and cancer mortality and about 48% lower risk of cardiovascular disease (CVD) mortality compared to those who didn’t engage in such activities.
A median duration of 4.4 minutes per day (~25 min per week) of VILPA was associated with about 26% reduction in all-cause and cancer mortality risk and about 32% reduction in CVD mortality risk.
Similar results were found when comparing these findings with the effects of vigorous physical activity in individuals who exercise regularly.
‘Exercise snacks’ reduce health risks associated with sedentary behavior
Growing evidence shows that sedentary behavior may be a distinct risk factor, independent of physical activity, for increased risk of disease and mortality in adults. (12,13)
“Exercise snacks” – bouts of vigorous exercise performed periodically throughout the day for 1 minute or less – appear to improve cardiorespiratory fitness and reduce the negative impact of sedentary behavior on health. (14)
Studies done with inactive adult populations showed:
- Decreased blood insulin
- Decreased cholesterol and triglycerides
- Improved VO2
- Improved power output
Though early studies show some promise. More research needs to be done.
Martin and colleagues are running two randomized controlled studies to deepen our understanding of how exercise snacks can improve insulin sensitivity and blood glucose control.
Wrapping up, tracking one’s steps, and using a stand-up desk and mini-treadmill are good ways to get more movement in an otherwise sedentary day. And we could all benefit from more movement in our day.
However, as we’ve learned from Martin and the VILPA study, short, intense efforts can produce positive changes in cardiometabolic health (i.e., VO2) and improved cognitive function.
Whether you have a stand-up desk or not. Whether you have a regular exercise routine or not. And whether or not you’re on your feet all day. Introducing short bursts of intense activity several times a day can move the needle on your health and fitness.
(1) Patrick, Rhonda. “Dr. Martin Gibala: The Science of Vigorous Exercise — From VO2 Max to Time Efficiency of HIIT.” FoundMyFitness, episode 82, 19 Sep 2023, https://www.foundmyfitness.com/episodes/martin-gibala.
(2) Kodama, Satoru. “Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality and Cardiovascular Events in Healthy Men and Women: A Meta-Analysis.” JAMA, vol. 301, no. 19, May 2009, p. 2024.
(3) Mandsager, Kyle, et al. “Association of Cardiorespiratory Fitness With Long-Term Mortality Among Adults Undergoing Exercise Treadmill Testing.” JAMA Network Open, vol. 1, no. 6, Oct. 2018, p. e183605.
(4) Hwang, Jun-Ha, et al. “TAZ Links Exercise to Mitochondrial Biogenesis via Mitochondrial Transcription Factor A.” Nature Communications, vol. 13, no. 1, Feb. 2022, p. 653.
(5) MacInnis, Martin J., et al. “Superior Mitochondrial Adaptations in Human Skeletal Muscle after Interval Compared to Continuous Single‐leg Cycling Matched for Total Work.” The Journal of Physiology, vol. 595, no. 9, May 2017, pp. 2955–68.
(6) Bell, Leo R., et al. “Stubborn Exercise Responders–Where to Next?” Sports, vol. 10, no. 6, June 2022, p. 95.
(7) Brooks, George A., et al. “Lactate as a Myokine and Exerkine: Drivers and Signals of Physiology and Metabolism.” Journal of Applied Physiology, vol. 134, no. 3, Mar. 2023, pp. 529–48.
(8) Brooks, George A., et al. “Tracing the Lactate Shuttle to the Mitochondrial Reticulum.” Experimental & Molecular Medicine, vol. 54, no. 9, Sept. 2022, pp. 1332–47.
(9) Bramham, Clive R., and Elhoucine Messaoudi. “BDNF Function in Adult Synaptic Plasticity: The Synaptic Consolidation Hypothesis.” Progress in Neurobiology, vol. 76, no. 2, June 2005, pp. 99–125.
(10) Stamatakis, Emmanuel, et al. “Association of Wearable Device-Measured Vigorous Intermittent Lifestyle Physical Activity with Mortality.” Nature Medicine, vol. 28, no. 12, Dec. 2022, pp. 2521–29.
(11) Stamatakis, Emmanuel, et al. “Untapping the Health Enhancing Potential of Vigorous Intermittent Lifestyle Physical Activity (VILPA): Rationale, Scoping Review, and a 4-Pillar Research Framework.” Sports Medicine, vol. 51, no. 1, Jan. 2021, pp. 1–10.
(12) Biswas, Aviroop, et al. “Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-Analysis.” Annals of Internal Medicine, vol. 162, no. 2, Jan. 2015, pp. 123–32.
(13) Thorp, Alicia A., et al. “Sedentary Behaviors and Subsequent Health Outcomes in Adults.” American Journal of Preventive Medicine, vol. 41, no. 2, Aug. 2011, pp. 207–15.
(14) Islam, Hashim, et al. “Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health.” Exercise and Sport Sciences Reviews, vol. 50, no. 1, Jan. 2022, pp. 31–37.