Finally, the solution to the number-one reason we don't exercise: time. Everyone has one minute. A decade ago, Martin Gibala was a young researcher in the field of exercise physiology - with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he's the worldwide guru of the science of time-efficient workouts, Gibala's first book answers the ultimate question: How low can you go?
Gibala's fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths ("it's only for really fit people"), explains astonishing science ("intensity trumps duration"), lays out time-saving life hacks ("exercise snacking"), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala's latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week.
Including the eight best basic interval workouts as well as four micro-workouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don't exercise: lack of time. Because everyone has one minute.
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Changing My Life
Good Science, Repetitive, Misguided on Nutrition
As an internist who believes in the power of lifestyle to reverse disease, I wanted to love this book. I am a committed sprint exerciser and my personal experience confirms the merits of interval training. I have advocated for interval training for my patients for years and I have seen impressive results.
The book does a good job representing the science of interval training. It does get repetitive. The authors describe each studied regimen in detail. Multiple times in the book. Really the message to exercisers is: just about any way you work sprints of any kind into your exercise routine, you get the benefits of increased fitness in much less time. Do whatever warm up, cool down, and peak intensity you want. Provided it is safe for you, the harder you go the more benefit you will experience. You do get declining returns after the first sprint. You can and should include upper body intervals too (pushups, burpees). Nuff said.
The book really suffers in the weight loss chapter. The author admits he is not an expert on nutrition. He should have stopped there. He proceeds to relate the viewpoint of some scientist down the hall type who is very much enamored with the tired and wrong advice on eating maximal protein. The theory is that protein suppresses hunger and therefore it causes weight loss. If this were the case then populations eating high protein diets would maintain lower weight than those eating less protein. But the reverse is the case.
He advises eating protein every 4 hours. Chicken breast, steak, turkey, eggs. Last time I checked these are NOT weight loss foods.
We know from large studies like Adventist 2 that the only population in our society who maintains a normal body mass index is vegans. The more protein a population consumes, the more obesity they have. Animal protein is highly correlated with obesity.
He wags his finger "here's hoping the vegetarians among us like eating tofu, nuts, and whey protein powder. For all the rest of us, enjoy the chicken".
The Epic trial in Europe found the single food most correlated with obesity is chicken. So the author of this book got the message exactly backwards.
In reality, what causes people to lose weight and keep it off is to eat a diet full of foods which are naturally low in calorie density and high in nutrients. That is, whole plant foods. Beans, whole grains, greens, vegetables, fruits, nuts, seeds. The best macronutrient marker for foods that induce weight loss is fiber, NOT protein. I did not hear the work "fiber" mentioned once in this weight loss chapter.
So to the extent that this book propagates the public health disaster that is the paleo movement, it is deeply flawed and belongs on the heap of flawed paleo books.
An excellent book that addresses the science and the controversy on nutrition and obesity is Proteinaholic. I highly recommend that audiobook. Not this one.
the brief stories about olympians who trained using intervals.