I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment.
#HubermanLab #Fitness #Exercise
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Articles
A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: https://bit.ly/3yKcinr
Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect: https://bit.ly/3VquEDL
Books
Relax into Stretch: Instant Flexibility Through Mastering Muscle Tension: https://amzn.to/2D22cR9
Other Resources
Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance: https://bit.ly/3D2ifP5
Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: https://bit.ly/3ELv0Pe
Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity: https://bit.ly/3ggkB3K
ATHLEAN-X: https://athleanx.com
ATHLEAN-X Neck Training: https://youtu.be/wjiZaCJ6tCA
Anna Skips: https://www.instagram.com/anna.skips
10-minute Non-Sleep Deep Rest Protocol: https://youtu.be/AKGrmY8OSHM
Timestamps
00:00:00 Foundational Protocol for Fitness
00:03:35 Huberman Lab Premium
00:04:35 Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism
00:14:42 InsideTracker, ROKA, Helix Sleep, Momentous Supplements
00:18:53 Core Principles of Fitness & Modifiable Variables
00:23:37 Day 1: Long Endurance Workout
00:34:38 Day 2: Leg Resistance Training, Strength & Hypertrophy
00:38:09 Key Principles of Resistance Training
00:49:57 Day 3: Heat & Cold Exposure, Recovery
00:59:22 Day 4: Torso & Neck Resistance Training
01:08:40 Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives
01:15:28 Day 6: High-Intensity Interval Training, Maximum Heart Rate
01:22:56 Day 7: Arms, Neck & Calves Resistance Training
01:27:30 Flexibility of Foundational Protocol, Workout Spacing
01:31:49 Tool: Mind-Muscle Contraction, Physiological Sighs
01:35:57 Safety & Endurance/Cardiovascular Workouts
01:37:18 Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR
01:40:04 Should You Train Fasted or Fed?
01:42:43 Tool: Static Stretching & Flexibility, Irradiation & Resistance Training
01:47:56 Tool: Hanging from a Bar & Fitness Metric
01:49:02 Should You Train Sick?, Ramping Training
01:52:19 Tool: Deliberate Slow Breathing & Recovery
01:53:47 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media
Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com