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Speaker 1: When you hear how short Ulric Dentfley's workouts are, you

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Speaker 1: might think he's not doing enough. Ulric is the co

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Speaker 1: founder and CEO of Carol, a company that makes AI

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Speaker 1: powered exercise bikes that are designed to make you as

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Speaker 1: fit as possible in as little time as possible. And

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Speaker 1: when they say as little time as possible, they're not joking.

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Speaker 1: Their workouts are less than five minutes long, and somehow,

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Speaker 1: in just five minutes a day a few days a week,

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Speaker 1: Ulric has seen his cardiovascular fitness skyrocket him from the

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Speaker 1: fiftieth percentile for his age to the top five percent.

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Speaker 1: He knows what you're thinking too. It sounds too good

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Speaker 1: to be true, that is, until you hear the science

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Speaker 1: behind it. My name is doctor amanthe Immer. I'm an

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Speaker 1: organizational psychologist and the found under a behavioral science consultancy Inventium,

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Speaker 1: And this is how I work a show about how

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Speaker 1: to help you do your best work. On today's quick

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Speaker 1: Win episode, we go back to an interview from the

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Speaker 1: past and I pick out a quick win that you

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Speaker 1: can apply today. In today's show, I speak with al

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Speaker 1: Rick Dentfley about how he dramatically improved his fitness in

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Speaker 1: just a few minutes a week.

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Speaker 2: Karen Bike uses REHIT that's reduced exertion high intensity interval

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Speaker 2: training and REHIT is a new and improved form of

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Speaker 2: HIT and it was developed by scientists looking for the shortest,

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Speaker 2: most effective, and most accessible way to exercise, and research

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Speaker 2: has proven that rehit is the fastest way to get

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Speaker 2: fit with only these two twenty second sprints. So you

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Speaker 2: have a very light warm up, a first twenty second sprint,

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Speaker 2: very life recovery second twenty second sprint, and then cool down,

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Speaker 2: also again at very low intensity. And were hit offers

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Speaker 2: high intensity, rehead offers maximum intensity, so you really push

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Speaker 2: to your limits, but only for a very brief moment,

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Speaker 2: and that makes it quite doable. And that very brief

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Speaker 2: moment of pushing to your limit sends a very powerful

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Speaker 2: signal to your body that it must get fitter and stronger.

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Speaker 2: And the analogy that we like to use is that

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Speaker 2: we simulate a fight or flight situation. So in those

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Speaker 2: we HIT sprints, you start the very explosive and the

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Speaker 2: energy demand in your body goes up by a factor

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Speaker 2: of one hundred compared to rest in action of a second.

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Speaker 2: Your body doesn't know what's happening, and so it interprets

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Speaker 2: that as an emergency situation, so where you either have

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Speaker 2: to run for your life or fight for your life.

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Speaker 2: And your aerobic energy system that you would usually use

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Speaker 2: during exercise is not fast enough to provide energy for

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Speaker 2: your muscles, so instead your muscles, so there's actually three

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Speaker 2: energy systems. It first depletes what's called phospho creatine stores.

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Speaker 2: They're very immediate and this is basically energy you can

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Speaker 2: tap in in an instant, but it only lasts for

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Speaker 2: about ten seconds. And then your muscles have to use

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Speaker 2: muscular glycogen, which is a storage form of sugar stored

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Speaker 2: directly in the muscle, and because the energy demand is

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Speaker 2: so sudden and so severe, your muscles mobilize lots of glycogen,

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Speaker 2: and the emphasis here is on mobilize, So they take

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Speaker 2: lots of glycogen out of these muscle stores, about twenty

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Speaker 2: five to thirty percent, and then it actually uses only

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Speaker 2: very very little of that during the sprints because the

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Speaker 2: sprints are so short, so you start very severely and

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Speaker 2: then you only go for twenty seconds, and then you'll

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Speaker 2: recover again with the mobilization of the glycogen. A number

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Speaker 2: of other molecules are released that are bound to the glycogen,

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Speaker 2: and that's AMPK and then another molecule called PGC one alpha,

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Speaker 2: and those molecules are very powerful, very important signaling molecules.

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Speaker 2: PGC one alpha is what's called the master regulator for

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Speaker 2: mitochondrial biogenesis. So those are powerful signaling molecules that tell

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Speaker 2: your body to get fitter and stronger. And it's really

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Speaker 2: just the release of the molecules that trigger the adaptation.

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Speaker 2: And that's I think it's really important to appreciate that

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Speaker 2: nobody gets fitter during a workout, So you don't get

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Speaker 2: fitter and stronger while you're working out. You get fitter

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Speaker 2: and stronger in the recovery between workouts. And so what

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Speaker 2: the workout has to do is has to send a signal,

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Speaker 2: hopefully a powerful signal to your body to for example,

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Speaker 2: build new muscles, so in this case, build more and

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Speaker 2: larger mindol chondria in the recovery period between workouts. And

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Speaker 2: that's exactly what we had achieved with those two maximum

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Speaker 2: intensity sprints.

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Speaker 1: I hope you enjoyed this little quick Win episode today.

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Speaker 1: If you would like to listen to the full interview,

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Speaker 1: you can find a link to that in the show notes.

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Speaker 1: If you're looking for more tips to improve the way

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Speaker 1: that you work, I write a short fortnightly newsletter that

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Speaker 1: contains three cool things that I've discovered that helped me

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Speaker 1: work better, ranging from software and gadgets that I'm loving

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Speaker 1: through to interesting research findings. You can sign up for

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Speaker 1: that at Howiwork dot com. That's how I Work dot co.

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Speaker 1: Thank you for sharing part of your day with me

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Speaker 1: by listening to How I Work. If you're keen for

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Speaker 1: more tips on how to work better, connect with me

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Speaker 1: via LinkedIn or Instagram. I'm very easy to find. Just

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Speaker 1: search for Amantha Imba. How I Work was recorded on

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Speaker 1: the traditional land of the Warrangery people, part of the

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Speaker 1: Cool and Nation. I am so grateful for being able

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Speaker 1: to work and live on this beautiful land, and I

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Speaker 1: want to pay my respects to elders, past, present and emerging.

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Speaker 1: How I Work is produced by Inventium and hosted by

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Speaker 1: me Amantha Imba. And a big thank you to Martin

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Speaker 1: Ima who did the audio mix and makes everything sound

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Speaker 1: better than it would have otherwise.