Massive thanks to everyone who filled out the survey, really really appreciate it!

It looks like there is interest in the "Done for you cardio for meatheads" which is great since I've been working it in the background for a couple months. More details soon on it.

And speaking of cardio for lifters, you are going to love this Flex Diet Podcast as I sit down with Dr. Martin Gibala, Professor of Kinesiology at McMaster University.

He is the go to researcher on high-intensity (HIIT) and sprint interval training.

Can short bursts of hard cardio outperform hours of Zone 2 for the average person?

We discuss how HIIT can improve VO2 max and metabolic flexibility, and why an elite athlete's 80/20 split may not fit your time-strapped schedule.

We also get into Zone 2 definitions, wearable confusion, endurance training, and where the evidence stands on newer recovery ideas.

​Listen to the full episode here​

Episode Timestamps:

2:25 Can beginners benefit from HIIT?
4:20 Interval training basics and scaling effort
7:13 Defining vigorous effort with RPE, heart rate, and the talk test
11:32 Designing HIIT workouts around time and preference
13:48 VO2 max intervals versus shorter sprints
16:39 Moderate versus vigorous exercise: guidelines and time efficiency
18:36 Is Zone 2 and the 80/20 rule right for everyone?
22:50 Why Zone 2 definitions and wearables cause confusion
29:12 Do you need an aerobic base before starting intervals?
33:00 Why elite athlete training is not a blueprint for everyone
35:22 What low-intensity volume may do for endurance athletes
38:46 Double-threshold sessions, training stress, and recovery
41:17 Carbohydrate intake and gut training in endurance sports
44:31 Emerging recovery strategies and exogenous ketones
49:12 Lactate supplementation: promise versus current evidence
51:19 Fat max, metabolic flexibility, and mitochondrial capacity
55:31 Exercise Science podcast and evidence over hype

If you prefer to watch the podcast, check it out below:

​Watch the episode on YouTube​

Much love,

Dr. Mike

________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.