Rhonda Patrick· PhD
HIIT vs. zone 2 for mitochondrial biogenesis
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HIIT vs. zone 2 for mitochondrial biogenesis
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But certainly, you know, my laboratory, a lot of other laboratories that have compared continuous and interval training, there is some evidence that higher intensity, more vigorous exercise when the total dose is matched, can lead to at least a more rapid or larger increase in mitochondrial content, again, at least over the short term.
so I think the bottom line here is that you know mitochondrial biogenesis increasing mitochondrial volume is key for mitochondrial Health it's key for improving fat oxidation as well and both high-intensity interval training and a more moderate Zone 2 type of training will get you increases in mitochondrial volume
I think the key here is the total volume of training so higher intensity higher intensity exercise is a smaller volume and it can result in more rapid larger increases in mitochondrial content while doing a more moderate intensity Zone 2 training also does the same thing um but it just requires larger exercise volume or duration
your muscle's ability to use fat as a fuel is also closely tied to how many active mitochondria you have so in other words increasing mitochondrial content also determines the ability of muscles to be able to oxidize fat both high intensity anable training so vigorous exercise and Zone 2 training increase the capacity for fat oxidation by increasing mitochondrial content
when Dr Martin cabala was on the podcast I was asking him about high-intensity interal training and how that compar comped to more of a Zone 2 like continuous exercise type of training in terms of improving mitochondrial health and he basically said that when the volume of exercise is kept the same that mitochondrial density so this is mitochondrial biogenesis which is the creation of a new mitochondria was actually better after high-intensity interval training than more Zone to low to moderate intensity type of training when the volume of excis was the same