Professor Martin Gibala, Professor of Kinesiology and the Faculty of Science Research Chair in Integrative Exercise Physiology at McMaster University in Hamilton, Canada.
Skeletal muscles enable movement by producing force. Athletic success often depends on the ability to generate high force quickly (power) or sustain force production for a prolonged period (endurance). Coaches and trainers devise programs to optimise performance by eliciting physiological responses in skeletal muscles and other tissues involved in the regulation of energy metabolism.
The capacity to generate power or sustain endurance is important for everyone, not just elite athletes (although not to the same degree). As we age, our ability to rise from a seated position or walk without tiring quickly depends in part on the health of our skeletal muscles.
The term “functional capacity” refers to the ability to perform tasks that are necessary or desirable in our lives. While some factors such as genetic susceptibility to disease are beyond our control, functional capacity is heavily influenced by physical activity, or a lack thereof.
Physiologists around the world, including in my laboratory, are studying how exercise affects human performance and health. Some of this work involves manipulating the exercise “dose” and examining responses at the molecular to whole-body level.
This can range from acute changes in cellular protein signals that regulate skeletal muscle remodeling to improvements in physical performance after different training programs. The results have implications for athletes but also apply to anyone interested in maintaining their functional capacity.
Exercise training is infinitely variable but two fundamental elements are intensity and duration; that is, how hard and how long you work. Exercise can also be intermittent or continuous in nature. My laboratory has particularly been interested in the effects of short, repeated bouts of vigorous effort separated by recovery periods, such as “high-intensity” or “sprint” type interval training.
We have found that brief, vigorous intermittent exercise can elicit physiological responses that resemble traditional endurance training despite less total work. The results have resonated with those who perceive “lack of time” as a key barrier to physical activity.
High-level athletes have long appreciated that intense interval training is a potent method to enhance performance particularly in events such as middle- and long-distance running. Recent research has fostered a better understanding of the physiological basis for such improvements and why different types of training may elicit different responses.
One focus of studies on skeletal muscle has involved changes in mitochondria, which are cellular components that utilise oxygen to generate “aerobic” energy through the breakdown of sugars and fats.
Being physically active is associated with having more skeletal muscle mitochondria, which in turn is linked to a lower risk for developing conditions such as type 2 diabetes. Public health restrictions and “lockdowns” in response to the unyielding global pandemic have increased the incidence of sedentary behaviour. Fortunately, it is not necessary to train like an elite athlete to increase your mitochondria, which in turn improves your functional capacity and overall health.
Practical applications of interval training include stair climbing, e.g. repeatedly ascending and descending a single flight of stairs, and bodyweight exercise, e.g. calisthenics. These types of activities can be beneficial without requiring specialised workout equipment or a large time commitment.
The Biomedical Basis of Elite Performance 2022 (BBEP) conference taking place between 12-13 April 2022 at the University of Nottingham, UK will provide an overview of the physiological responses to exercise. Within the context of human adaptation and performance, it will explore the central role that biomedical science is playing in directing understanding in this area.
The meeting presents an opportunity for those interested in the intersection of basic physiology, human health, and elite performance to gather and discuss the latest research in this exciting interdisciplinary field. The outstanding programme includes many world-leading scientists in their respective areas.
It was my privilege to attend the two previous BBEP meetings held in 2012 and 2016. Both have ranked among the best conference experiences of my research career that has now spanned over 25 years. I am looking forward to the third meeting.