Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94
I describe a fitness protocol that maximizes all the key sought-after facets of bodily fitness, together with strength, endurance and suppleness. I talk about fundamentals of resistance training protocols, together with repetitions, sets, inter-set and inter-workout relaxation intervals and periodization of depth and quantity to enhance strength and hypertrophy. I additionally clarify how to combine this with endurance training throughout the week by controlling the length, timing and depth of cardiovascular workouts. I additionally cowl science-based protocols on leveraging the mind-body connection, deliberate respiration (throughout and after exercise), stretching, deliberate warmth and chilly publicity, and non-sleep deep relaxation (NSDR) for higher exercise efficiency and quicker restoration. Further, I sort out a spread of real-world points that may have an effect on a constant training schedule, reminiscent of whether or not it’s best to train in case you are sick, have had a poor evening of sleep or had a hectic occasion and the way to start training once more after a break and whether or not it’s best to train in a fasted or fed state. Physical fitness is a key variable for quick and long-term health. This episode supplies a modifiable “foundational” template that may be adjusted primarily based in your present fitness stage, targets, time constraints, and entry to several types of gear.
#HubermanLab #Fitness #Exercise
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Articles
A potent physiological methodology to enlarge and maintain 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
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Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
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