Summary
In this episode of the Huberman Lab podcast, host Andrew Huberman discusses fitness and fitness protocols. He discusses a recent study that found doing soleus pushups can lead to significant improvements in blood sugar regulation and metabolism. The podcast includes sponsor details for InsideTracker, ROKA, Helix Sleep, and Momentous Supplements. The speaker also discusses the basic concepts or principles of muscle physiology, cardiovascular function, and connective tissue function that set the basis for fitness adaptations.
The context discusses different forms of endurance and the importance of modifiable variables in improving fitness. The focus is on a foundational fitness protocol that aims to simultaneously maximize all aspects of fitness, including strength, endurance, flexibility, and hypertrophy. The protocol involves focusing on a specific aspect of fitness each day of the week, with Sunday dedicated to long-form endurance training of 60-75 minutes in zone two cardio.
The speaker describes his weekly workout routine, which starts with a long endurance hike or jog on Sundays to build a foundation for cardiovascular fitness and endurance. On Mondays, he focuses on training his legs, which he believes are the foundation of the body and the largest muscle groups. On Wednesdays, they train their torso muscles through pushing and pulling exercises. On Thursday, they do a cardiovascular exercise session for about 35 minutes, aiming for 75-80% of their all-out effort to improve endurance. On Fridays, the speaker does high intensity interval training, such as sprints on an assault bike or sprint-jog intervals.
The context discusses the importance of the mind-muscle connection during resistance training and how to optimize training variables for individual goals. The most important variable for endurance or cardiovascular training is completing the movement safely. If an individual has a poor night's sleep, they can skip training the next day and focus on recovery. Non-sleep deep rest (NSDR) is an alternative to training after a poor night's sleep.
In this podcast episode, the host discusses various aspects of fitness and training. He talks about his personal preference for training fasted, but acknowledges that it's better to train fed than not train at all. He also shares tips for improving flexibility through static stretching and relaxation techniques, as well as the importance of gripping tightly to generate force during exercises. The host also discusses the issue of training while sick and recommends reducing the intensity and duration of workouts if feeling unwell, or avoiding training altogether if experiencing cold or flu symptoms. Finally, he advises taking a gradual approach when returning to training after a layoff or illness.
