Physiological adaptations to interval exercise training: New insights Martin Gibala 

HIIT and weight training really made a huge difference to my exercise but I was only able to bring a for change my body after I changed my diet to drop carbohydrates. The lack of carbs gets the lipid panels right and so there is less risk of CVD events. I focus on eating high quality animal protein at daily 1.5g per kg weight. I fill the needed calories with mostly animal fats, olive and coconut oil. For me it holds that you can‘t outrun a bad diet.

fantastic thanks for the upload

What’s the difference if you do more hiit for 2hr/day vs a mix of mict and hiit mict. This is for athletes who put in 15-20 hr a week

Does interval training induce eccentric left ventricular hypertrophy as well or better than steady state aerobic base training? Does HIIT enlarge the internal dimensions so it can pump more blood per beat? The information online is highly mixed.

I was surprised at the effect of "Interval Walking Training"

What then happens if you combine SIT into a 2hr MICT session? Or some variant of that like run/walk an 8 mile trail with easy hills, moderate hills and challenging hills? (a few hard 1/4 mile hills that will git you to MAX HR by simply *walking* up them). An UNEVEN Interval training . . . with a few long easy(ish) miles?

I'm here to say that we probably should scrap the 150 minutes per week (or whatever) public health guidelines. I think it is obvious that HIIT and heavy (challenging) weights gets far better metabolic improvement and health in a fraction of the time. If people focus on those two things, I can guarantee it that the 150 minutes of light exercise will happen easily and naturally. There is no free lunch. I think it better to "suffer" for 6 minutes per week at high intensity.

boring presentation. connect with the audience.. only facts bore people.