Exercise Science

Epizódy

• Much Ado About Zone 2 01.06.2026 30min

  Influencers can’t get enough of Zone 2 low-intensity training. So why did Martin Gibala publish a research paper challenging Zone 2 for the general public? In this episode, Stuart Phillips leads Marty through a critical examination of Zone 2. Marty suggests that very little scientific research exists to support Zone 2 training intensity for most people—either as an effective stimulus for cardiorespiratory fitness or mitochondrial capacity. In fact, if you do between three and six hours of cardio a week, Marty believes that Zone 2 isn’t hard enough for you to efficiently accrue training benefits. In other words, if you’re an amateur athlete subscribing to the much-vaunted rule that 80% of your cardio should be in Zone 2, you’re not as fit as you otherwise could be. So what is Zone 2 training? And is Zone 2 causing many people to exercise inefficiently, leaving them less healthy than they otherwise might be? What should people be doing INSTEAD of Zone 2? It’s all here, in the latest episode of Exercise Science! Have a listener question or an idea for an episode? Email us at realexercisescience@gmail.comLINKSMarty and Brendon Gurd’s critical examination of Zone 2: Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General PopulationMarty’s coauthor Brendon Gurd on their Zone 2 paper at the Discover Strength podcast. Luke Carlson calls the “Much Ado About Zone 2” paper the most important scientific publication of 2025 in this blog post summarizing the paper.  HIIT and Zone 2: Marty on the Discover Strength podcastSperlich paper referenced in this episode: Zone 2 Intensity: A Critical Comparison of Individual Variability in Different Submaximal Exercise Intensity BoundariesMarty was a coauthor on this ACSM/ESSA position statement on exercise intensitiesMarty was senior author on this Sports Medicine paper on exercise intensity in high-intensity activity, which features the intensity diagram Marty mentionsLifehacker’s Beth Skwarecki notes, Nobody Can Agree On What Zone 2 IsOura’s heart rate zonesWhoop band’s heart rate zonesGarmin’s heart rate zonesPeter Attia on Zone 2: This Is How You Know If You’re in Zone 2 When Doing CardioMore Attia: This is What Zone 2 Training Looks LikeAttia saying 80% of cardio should be Zone 2Origins of Zone 2: Attia and San Milan in the early days of the trendFind Stu Phillips on most platforms @mackinprofFind Martin Gibala on Instagram, which he just joined, @gibalamj 
Exercise Science is powered by EverMe. Download EverMe for free at your favourite App store. DISCUSSION POINTS00:00 Exercise fads00:34 Intros02:30 What Zone 2 is04:21 No uniform definition06:02 Lactate threshold08:10 Zone 2 marker variability09:54 Ventilatory threshold11:57 Conflation with moderate12:58 Improving exercise prescriptions14:40 Health v. performance16:04 Moderate intensity is better16:58 80/20 split18:45 Better alternatives19:47 Zone 2 origins20:39 Wearable intensities22:09 Threshold testing options23:14 Training for health24:21 Take-home message26:05 Vigorous is better26:44 Listener questionDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.
• Strength Training for Everybody! 26.05.2026 37min

  Our co-host Stuart Phillips was the senior author on the ACSM’s gold-standard strength training position statement, a.k.a. “the most comprehensive evidence-based guidance to date on how resistance training supports muscle strength, muscle size (hypertrophy), power, and physical performance across adulthood.” In the premiere episode of Exercise Science, co-host Martin Gibala takes Stu through the American College of Sports Medicine update, the first position statement in 17 years. Parsing the science, together, Stu and Marty break down why strength is the ultimate compound interest investment for your health span. How important is strength training? Why should you consider strength training 2x per week to be just as important as the other main exercise-related health guideline, 150 minutes of moderate-intensity exercise per week? Plus: How much strength training is enough? What’s the minimum that you should do? What changed during the 17 years between position stands? And how did a 1940s bodybuilding doctor rehabbing soldiers pave the way for modern strength training?Forget the oiled-up pumping-iron musclehead stereotype. In 2026, strength training is officially for EVERYONE. And if you’re going to listen to just one podcast about the new guidelines — make it this episode of Exercise Science!LINKSExercise Science is everywhere @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok to make him feel nice!Marty just started his own Instagram. Give him a follow! He’s also on X!ACSM Position Stand 2026: The scientific article in Medicine & Science in Sports & Exercise Here’s the press release about the stand from the ACSM, and a great succinct infographic summarizing the main takeawaysHere are the two previous ACSM position stands on strength: 2009 and 2002 Thomas L. DeLorme and the Medical Acceptance Of Progressive Resistance Exercise - Iron Game HistoryThomas L. DeLorme and the Science of Progressive Resistance Exercise - Journal of Strength and Conditioning Research (Abstract)Among the four students on the position stand, Stu said Brad Currier brought the evidence together, did the lion’s share of the writing and herded the catsAll about Ken Cooper, a seminal expert on aerobic fitness who came to understand the importance of strength training Honoring the legacy of Steve N. Blair, a giant in the field of exercise epidemiologyMarty and Stu’s MOOC: Hacking Exercise for HealthExercise Science is produced by Ghost Bureau in Toronto. DISCUSSION POINTS00:00 Marty teases Stu01:20 Episode outline02:34 What’s a position stand?03:36 What is the ACSM?03:52 Building the team05:00 What’s new in 202606:20 Levels of scientific papers07:10 2026 v. 200908:12 Recommendations09:30 Effort v. failure10:38 Volume of training12:30 Home-based options14:06 Advice for newbies15:13 Strength explained18:57 Power explained19:37 Why now?22:17 Weight training for women23:03 Capt. Thomas L. Delorme25:36 Circus strongmen26:30 Outdated philosophies28:01 Barriers to entry29:33 No pain, no gain is dead 31:45 Safety33:30 Where to start35:00 Takeaways35:50 Listener question36:50 OutroDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.
• The Exercise Science Podcast Coming Spring 2026 13.03.2026 2min

  Kinesiology professor Martin Gibala is the worldwide expert on time-efficient cardio. Kinesiology professor Stuart Phillips is the global expert on strength, muscle development and protein. In Exercise Science, these two friends and colleagues translate the world of exercise science for the rest of us — separating the hype from the hard evidence.