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In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Dr. Andy Galpin(00:02:04) Assessing Fitness (00:05:40) 9 Exercise-Induced Adaptations (00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health(00:13:33) Sponsors: LMNT, Eight Sleep(00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics(00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins(00:33:49) Aging, Muscle Fibers & Exercise(00:37:12) Lifetime Strength Training & Outcomes (00:39:58) Sponsor: AG1(00:40:51) Exercise Physiology History; Strength Training Popularity(00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training (00:57:22) Women & Weight Training(01:04:19) Exercise Physiology History & Current Protocol Design(01:06:15) Sponsor: InsideTracker(01:07:18) Movement/Skill Test(01:12:38) Speed Test, Power Test(01:18:42) Strength Test(01:27:16) Hypertrophy Test(01:29:38) Muscular Endurance Test, Push-Up(01:36:23) Anaerobic Capacity Test, Heart Rate(01:39:29) Maximal Heart Rate Test, VO2 Max(01:42:42) Long Duration Steady State Exercise Test(01:44:00) Fitness Testing Frequency & Testing Order(01:52:44) VO2 Max Measurements(01:58:04) Protocols for the 9 Adaptations(01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterDisclaimerTitle Card Photo Credit: Mike Blabac
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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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(00:00:00) Foundational Protocol for Fitness
(00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism
(00:13:49) Sponsor: LMNT
(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
(00:36:13) Sponsor: AG1
(00:39:22) Key Principles of Resistance Training
(00:51:10) Day 3: Heat & Cold Exposure, Recovery
(01:00:35) Day 4: Torso & Neck Resistance Training
(01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives
(01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate
(01:24:10) Day 7: Arms, Neck & Calves Resistance Training
(01:28:45) Flexibility of Foundational Protocol, Workout Spacing
(01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs
(01:37:10) Safety & Endurance/Cardiovascular Workouts
(01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR
(01:41:20) Should You Train Fasted or Fed?
(01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training
(01:49:10) Tool: Hanging from a Bar & Fitness Metric
(01:50:16) Should You Train Sick?, Ramping Training
(01:53:33) Tool: Deliberate Slow Breathing & Recovery
(01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
