Episode #186: How To Become Fitter in Less Time with REHIT Fitness Workouts with Ulrich Demplfe
Ever heard of REHIT fitness?
In this episode of the Biohacking Superhuman Performance podcast, our guest Ulrich Dempfle shares his quest to replicate this high-intensity, short-duration workout technique that requires a mere 24 minutes of your week. Ulrich shares about the nuanced science behind REHIT and the challenges he faced in finding the right equipment.
As we navigate the world of REHIT, Ulrich reveals the surprising benefits of this workout routine. From increasing your VO2 max by 12% - which is comparable to a two-year boost in healthy life expectancy - to a whopping 62% reduction in your METZ score, a risk factor for metabolic diseases like type 2 diabetes. We get into the nuts and bolts of REHIT, discussing how it's less mentally draining than traditional workouts, accommodates your current fitness level, and is ideal for those dealing with cortisol and adrenal fatigue.
Ulrich Dempfle is 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.
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Find more from Ulrich:
Website: https://carolbike.com/
Instagram: https://www.instagram.com/thecarolbike/
What we discuss:
(00:00) - The Power of Re-Hit Fitness
(16:32) - The Benefits of High-Intensity Exercise
(27:28) - Optimal Workout Intensity and Options
(39:20) - Benefits of Short High-Intensity Exercise
(56:42) - Biohacking and the Versatile Carol Bike
Key takeaways:
REHIT creates the most potent training stimulus with just 2×20-second sprints. It’s scientifically proven to deliver superior health and fitness benefits compared to normal exercise—in 90% less time.
Maximal oxygen consumption (VO2 Max) is a measure of the maximum amount of oxygen that an individual can utilize during intense physical activity. It is often used as an indicator of a person's cardiovascular fitness and aerobic endurance. Studies demonstrate that only a 12% improvement in VO2 Max is equivalent to a 2 year increase in life expectancy. Given that we lose about 10% of VO2 Max per decade as we age, this is an immense improvement.
Sprints are more beneficial than traditional workouts. When you push your limits during sprints, your muscles are forced to mobilize about 25-30% of muscular glycogen—your emergency energy reserve—releasing key signalling molecules (AMPK and PGC-1a), telling your body it must get fitter and stronger. As a result, you develop more mitochondria, your blood plasma volume increases, and your heart gets stronger. The end result is an increased aerobic and anaerobic capacity.