In this episode of Bulletproof Radio, my guest is Lance Dalleck, Ph.D., a professor of Exercise and Sport Science at Western Colorado University in Gunnison, Colorado.
He shares some interesting findings from his research that support the effectiveness of high-intensity interval training on the CAR.O.L. bike, an AI-powered, interactive exercise bike with self-learning algorithms. CAR.O.L. stands for CARdiovascular Optimization Logic. You may remember that I talked with the CAR.O.L. FIT AI co-founders on episode #615 of Bulletproof Radio about how to hack your cardiovascular system with the CAR.O.L. bike.
Lance teaches in both the Exercise and Sport Science and High-Altitude Exercise Physiology programs. He researches primary and secondary prevention of chronic diseases through evidence-based interventions like exercise and nutrition and quantifies the energy expenditure of outdoor and non-traditional types of physical activity. His research into CAR.O.L. culminated in a paper published in the International Journal of Environmental Research and Public Health: “Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training.”
“With a 20-second sprint, you’re increasing your energy demand above rest substantially,” Lance says. “That’s a severe disruption to your homeostasis. And as a result of that, you’re putting in motion a variety of upregulation of metabolic pathways that allow you to provide energy that will regenerate ATP so that you can keep sprinting for 20 seconds. And the research is pretty clear that we’ve identified that minimum time that turns on these pathways, 20 seconds, two bouts a day, and that’s sufficient.”
Lance has published more than 100 peer-reviewed articles, delivered 30 conference proceedings, and written 10 book chapters. He on the Scientific Advisory Panel for the American Council on Exercise.
Enjoy the show!