5 Minute Cardio? The Science of Reduced Exertion Interval Training with Ulrich Dempfle

Phtoto of Ulrich Dempfle
I'm Dr. Stephanie

My life's passion and mission is blending modern science with ancient wisdom to empower women's health and healing.

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Meet Ulrich Dempfle, the CEO and co-founder of the Carol Bike, a game-changing exercise equipment that offers efficient workouts in just a few minutes. In this episode, we discuss the psychological resistance to shorter workouts and how the Carol Bike overcomes this by delivering effective results in a short time. The workouts involve intense 20-second sprints, proven to be manageable and beneficial. We explore the science behind the Carol Bike’s short-duration workouts and its impact on fitness indicators.

The Carol bike is not just any exercise bike that can be replaced with running or ordinary bikes. Its specialized design and technology make REHIT more accessible, effective, and personalized, providing a superior exercise experience and accommodating a wide range of abilities and ages.

“VO2 max is probably the most important physiological marker and predictor of future health.”

Dr. Stephanie

Links for this episode:

The Science Page on Carol Bike’s website

Effect of Number of Sprints in an SIT Session on Change in V˙O2max: A Meta-analysis

Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training

www.carolbike.com use code: BETTER for $100 off

Episode Overview:

0:00:01 The Clear Benefits of Exercise
0:00:52 Cardio Respiratory Fitness and VO2 Max
0:04:03 The Carol Bike: Efficient and Effective Exercise
0:08:42 Sprint and Recovery: The Key to Easy Exercise Habits
0:12:25 Addressing the Lack of Time for Exercise and the Inactivity Epidemic
0:16:05 The Power of Short 20-Second Sprints
0:21:02 Triggering Physiological Adaptations through Sprints
0:24:16 The Benefits of Two to Three 20-Second Sprints
0:28:35 Calorie Consumption vs. Actual Exercise
0:33:12 Significant Physiological Changes with MEDS-Z Score Reduction
0:36:36 The Benefits of the Carol Bike for REHIT Protocols
0:41:12 Personalized Workouts for All Ages and Abilities
0:45:33 Aging Process and Decline in Aerobic Capacity
0:50:27 Exercise with Specific Purpose and Long-Term Commitment
0:54:02 Zone 2 Training: Popular but Few Academic Studies
0:57:08 Enjoy Cycling with Zwift and Peloton Digital on Carol Bike
1:00:36 FTP Test: Pushing Limits and Getting Comfortable with Discomfort
1:04:15 Anaerobic workout measurement and its relation to VO2 max
1:11:25 Important Legal and Medical Disclaimer

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