Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94

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17.10.2022
Andrew Huberman

Andrew Huberman

86909022
2390000
120
21.04.2013
US
Описание видео:

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 Thank you to our sponsors InsideTracker: 🤍🤍insidetracker.com/huberman ROKA: 🤍🤍roka.com/huberman Helix Sleep: 🤍🤍helixsleep.com/huberman Supplements from Momentous 🤍🤍livemomentous.com/huberman Huberman Lab Premium 🤍hubermanlab.com/premium Social & Website Instagram: 🤍🤍instagram.com/hubermanlab Twitter: 🤍twitter.com/hubermanlab Facebook: 🤍🤍facebook.com/hubermanlab TikTok: 🤍🤍tiktok.com/🤍hubermanlab LinkedIn: 🤍🤍linkedin.com/in/andrew-huberman Website: 🤍hubermanlab.com Newsletter: 🤍hubermanlab.com/neural-network Articles A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: 🤍bit.ly/3yKcinr Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect: 🤍bit.ly/3VquEDL Books Relax into Stretch: Instant Flexibility Through Mastering Muscle Tension: 🤍amzn.to/2D22cR9 Other Resources Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance: 🤍bit.ly/3D2ifP5 Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: 🤍bit.ly/3ELv0Pe Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity: 🤍bit.ly/3ggkB3K ATHLEAN-X: 🤍athleanx.com ATHLEAN-X Neck Training: 🤍youtu.be/wjiZaCJ6tCA Anna Skips: 🤍🤍instagram.com/anna.skips 10-minute Non-Sleep Deep Rest Protocol: 🤍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 Disclaimer: 🤍hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - 🤍🤍blabacphoto.com

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Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94
Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94
Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94
Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94
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Комментарии пользователей:
Tayha Anderson
2023-01-26 16:12:03

after 50

Travis Williams
2023-01-24 19:29:06

Question: would you expect that the “shaking” of one’s leg up and down during the day (repeatedly, with high frequency, lifting the heel in almost a bouncing fashion) qualify or produce similar benefits to that of the so-called calf push up?

Edumacation95
2023-01-23 22:18:49

Can you please make a podcast on how to public speak better

Dylan Alexander
2023-01-22 18:20:09

Ayyyeee shout out Pre

tariq chrysostomou
2023-01-21 17:57:58

This is hands down the best Youtube channel I've come across. Without a doubt.

Beth
2023-01-20 15:40:33

You’re so interesting, clear , thorough and thoughtful in your presentations. I heard about you through several of the other channels I follow. Best rabbit hole I ever went down to discover your channel. Thank you for all you’re doing here!

TJ Milam
2023-01-20 15:36:39

Good idea about waiting minimum 4 hours after workout to get into cold. Been implementing @wimhof1 method for a few weeks and will likely wait til next day to do cold shower.

Michael Patterson
2023-01-19 19:35:09

Great episode! Thank you so much for the detail and thoroughness of your regime. I'm looking forward to revamping elements of my current program to include much of what you advocate here. Curious, and forgive me if I've missed any reference to this, but have you taken a look at any of the fundamentals cited by Dr. Art De Vany and his "Evolutionary Fitness" principles? Thanks again!!!

Anthony DeFreitas
2023-01-19 01:31:16

In this template he advocates for 30 or more minutes of zone 2 on Sunday. But says to do at least 180 minutes a week, which I agree with. I'm curious where he's doing the rest of it?

David Scott Norton
2023-01-18 00:47:35

If my first day starting the program is mid-week, should I start with day 1, or should I do that day’s workout?

Chase Anderson
2023-01-17 12:32:16

Regarding working out when sick - I have small children in daycare and kindergarten. We literally always have a bit of a runny nose or slight cough or something. It is impossible for me to avoid as they sneeze in my face, wipe their nose and touch everything, etc.
I’ve tried the not working out if I’m feeling a bit of something, and I get about 1 week a month in!
In this case does it make sense to you to still train as long as resting heart rate, body temp, grip strength etc. all in line and only take days off when one of these major variables is out of whack?

On a side note, I question whether kids develop immunity as they grow older or if they just exercise better hygiene. My young kids always have fingers in mouth, don’t cover mouth, will not avoid a friends sneeze to the face, etc.
As the older one starts washing his hands, covering mouth, giving sick people space, etc. he is getting sick less. Probably both I guess.

aryllies
2023-01-15 11:50:23

25 participants in the Soleus related study. 10 in the first experiment, 15 in the second.
The limited sample size clearly should prevent anyone from making any kind of recommendations regarding its real world efficacy. It has yet to be replicated and is the definition of hype.

I understand the need to put content on such podcasts but I'd expect a scientist to sieve through the research before distilling it to the public.
Only the very best and widely replicated should make it to the widest public so as to prevent the mistakes of the past and wouldn't hurt the general scientific understanding...

Disappointing start.

phalange1234
2023-01-13 17:40:25

If you do the torso and moderate intensity workout on the same day, should the total workout only equal 60 minutes?

Amanda H
2023-01-13 16:49:53

Can you please make a fitness protocol for women and their hormonal cycles??

Maria Tortilla
2023-01-12 06:07:59

Dr. Huberman, does this recommendation information take female and male differences into account? I don't know if that makes sense.

Darius DuVall
2023-01-11 06:31:36

Nine club brought me here ❤ 🙏🙏

Matt Graves
2023-01-10 11:34:31

I wear my sunglasses at night.
So I can
So I can

MrTheGiant
2023-01-09 20:44:58

I recently read a book from a strength training legend and physician Dr. Dough McGuff. The book is called "body by science". Talking about the numbers of reps, sets, etc. he said that the muscle itself is not interested in 8 - 12 or 15 reps he's just reacting on specific hormone signals he gets. So he's doing high intensity training which means 120 seconds time under tension and muscle failure for each exercise ( which for him is one of the key parts of each exercise) His workouts are containing not more than 5 exercise and he's training just 1 day a week! Because on his opinion the body needs a whole lot more time than the casual 48 hours to supercompensate the strength level. He recommends not even doing any hard cardio. In Germany there is saying: Ask 5 doctors you'll get 5 different diagnosis. 😀

Brendon Masters
2023-01-09 02:51:02

Soleus push up is playing the kick pedal.

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