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Science-Supported Tools to Accelerate Your Fitness Goals
Huberman Lab
Go to Podcast Page
Science-Supported Tools to Accelerate Your Fitness Goals
Huberman Lab
Go to Podcast Page
Andrew Huberman
·
31 Clips
·
Jul 3, 2023
Science-Supported Tools to Accelerate Your Fitness Goals
Huberman Lab
0 Clips
·
Jul 3, 2023
Top Moments
Again, the scientific research tells us that we should all be getting at least 150 minutes, and probably more like 200 minutes, of zone 2 cardio per
week.
The Optimal Weekly Fitness Program: 200 Minutes of Zone 2 Cardio, Resistance Training, & HIIT
For every year after age, 40, there's a 1% drop in muscle size that can be offset by resistance training; but that if you don't do resistance training, that you won't
offset.
Every Year After Age 40, People Experience a 1% Drop in Muscle Size
If you weigh, say, 185 pounds to 250 pounds, you can get away and probably should be taking 10 grams or so of creatine per day, which is what I do. Whereas, if you weigh less than that, 5 grams or maybe even 3 grams is
sufficient.
Andrew Huberman Recommends Adjusting Creatine Dosing Based on Body Weight
A foundational or optimal fitness program, for most people, is going to include anywhere from 2-4 cardiovascular training sessions that are separate... from the zone 2 cardio as well as 2-4 resistance or strength training...
sessions.
The Optimal Weekly Fitness Program: 200 Minutes of Zone 2 Cardio, Resistance Training, & HIIT
The best way to get zone 2 cardio is—okay, if you want to schedule it, schedule it as a session—but to simply increase the amount of walking, and in particular walking at a rapid pace that one does, and to increase the total amount of movement that one's getting throughout the
week...
Mesh Your 200 Minutes of Weekly Zone 2 Cardio With Other Activities
There is a 3-5% reduction per year for every year past age 40 in strength &
power.
Every Year After Age 40, People Experience a 1% Drop in Muscle Size
Learning to train hard and enjoy training hard and really making the workout something that is separate from the rest of your life is one of the most gratifying things that you can do to enhance your overall
fitness.
Once You Cross 'The Line' Before a Workout, It's All Business
If your goal is to improve your fitness, one of the more powerful things you can do with your smartphone is to decide before you cross the line into your workout what you're going to listen to or do with that phone or not. So, for me, I like to designate a playlist of music for that particular workout, and then I just stick to that
playlist.
Andrew Huberman's Protocol for Smartphone Use During Workouts
I typically will take 100-200 mg of rhodiola rosea about 10-20 minutes before a workout. However, I've taken as little as 100 mg on a consistent basis. And frankly, I don't really experience much difference whether I take 100 mg or I take 200 mg before a
workout...
Andrew Supplements With 100-200mg of Rhodiola Rosea Before High-Intensity Workouts
I think a number of people have come to think that I always delay my caffeine intake 90-120 minutes after waking. That simply is not the case ... If I'm going to do high-intensity resistance training or a long run, I will ingest caffeine sooner than 90-120 minutes after
waking.
Training Fasted vs. Fed: It Comes Down to Preference; Andrew Does Both
Zone 2 cardio is... the type of cardiovascular exercise that you can do while maintaining a conversation without getting winded; but that if you were to push a little bit harder, that you would find it hard to complete your
sentences.
The Optimal Weekly Fitness Program: 200 Minutes of Zone 2 Cardio, Resistance Training, & HIIT
Zone 2 cardio is the type of movement that... elevates your heart rate somewhat, increases your breathing somewhat, but that still allows you to carry out a conversation without having to pause or to gasp in order to complete your
sentences.
Mesh Your 200 Minutes of Weekly Zone 2 Cardio With Other Activities
The second tool that I've incorporated into my fitness regimen—and that I believe can be of great benefit to frankly everybody—is to start including low repetition pure strength
work.
Andrew Noticed Several Benefits From Adding 3-5 Rep Strength Work to His Lifting Routine
For those of you that are averse to doing heavier resistance training in this 3-5 repetition range because you fear that it will make you too big or too bulky, training the low repetition ranges is actually more geared towards increasing strength and is shifting away, somewhat, from increasing hypertrophy or muscle
size.
Andrew Noticed Several Benefits From Adding 3-5 Rep Strength Work to His Lifting Routine
A great pattern of breathing to incorporate during rest between sets is something that I've talked about before in other contexts, which is the physiological
sigh.
Do 1 Physiological Sigh at the Beginning of Each Strength Training Rest Interval
The so-called physiological sigh... is, as far as we know, the fastest way to shift your nervous system from so-called sympathetic drive to more parasympathetic drive—to a state of greater alertness to a state of greater calm. Now, the reason do this between sets of resistance training is... the more energy and focus you can devote to exertion during your work
sets.
Do 1 Physiological Sigh at the Beginning of Each Strength Training Rest Interval
Doing a physiological sigh at the beginning of each rest interval between work sets of resistance training is a very effective way to enhance your focus and your output during your work
sets.
Do 1 Physiological Sigh at the Beginning of Each Strength Training Rest Interval
My experience has been that, when I take rhodiola rosea, I definitely notice that I can exert myself harder without feeling like I'm bringing myself to the brink of fatigue—either during the exertion or
afterwards.
Andrew Supplements With 100-200mg of Rhodiola Rosea Before High-Intensity Workouts
One of the best things that you can do and you absolutely should do for your fitness, now and forever, is to learn to enjoy training
hard.
Once You Cross 'The Line' Before a Workout, It's All Business
Intros & Ads
Huberman Lab Intro
Andrew Huberman Intro
Andrew's Disclaimer
AD: LMNT
AS: Helix Sleep
Clips
1
The Optimal Weekly Fitness Program: 200 Minutes of Zone 2 Cardio, Resistance Training, & HIIT
2
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2
Wanna Learn More About Fitness? Listen to Andrew's Podcast Series With Andy Galpin
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3
Mesh Your 200 Minutes of Weekly Zone 2 Cardio With Other Activities
1
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4
Andrew Noticed Several Benefits From Adding 3-5 Rep Strength Work to His Lifting Routine
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5
Andrew Recommends Incorporating Andy Galpin's 3x5 Strength Training Protocol
1
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6
Andrew Huberman Does Low-Rep (2-6) Warm-Up Sets Before Strength Training Sessions
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7
Every Year After Age 40, People Experience a 1% Drop in Muscle Size
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8
AD: Athletic Greens
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9
Andrew Recommends Doing the 'Sugarcane' Endurance Protocol Once Every 2-4 Weeks
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10
Exercise Snacks for Cardiovascular Fitness: 100 Jumping Jacks or Running Up a Stairwell
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11
Exercise Snacks for Muscular Endurance: Wall Sits & Push-Ups Until Failure
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12
Do 1 Physiological Sigh at the Beginning of Each Strength Training Rest Interval
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13
3-5 Minutes of Downregulation Breathing Post-Workout Enhances Recovery
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14
AD: InsideTracker
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15
Once You Cross 'The Line' Before a Workout, It's All Business
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16
Andrew Huberman's Protocol for Smartphone Use During Workouts
1
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17
Andrew Huberman Supplements With 1-2g of Omega-3s Daily Via Liquid Fish Oil
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18
Andrew Huberman Recommends Adjusting Creatine Dosing Based on Body Weight
1
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19
Andrew Supplements With 100-200mg of Rhodiola Rosea Before High-Intensity Workouts
1
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20
Training Fasted vs. Fed: It Comes Down to Preference; Andrew Does Both
1
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21
Andrew Huberman Outro (Part I)
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22
Support the 'Huberman Lab' Podcast
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23
AD: Momentous Supplements
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24
Connect With Andrew Online
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25
Sign Up for Andrew's Neural Network Newsletter
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26
Andrew Huberman Outro (Part II)
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Transcripts
View Full Episode Transcript
Clips
Huberman Lab Intro
Andrew Huberman Intro
Andrew's Disclaimer
AD: LMNT
AS: Helix Sleep
The Optimal Weekly Fitness Program: 200 Minutes of Zone 2 Cardio, Resistance Training, & HIIT
Wanna Learn More About Fitness? Listen to Andrew's Podcast Series With Andy Galpin
Mesh Your 200 Minutes of Weekly Zone 2 Cardio With Other Activities
Andrew Noticed Several Benefits From Adding 3-5 Rep Strength Work to His Lifting Routine
Andrew Recommends Incorporating Andy Galpin's 3x5 Strength Training Protocol
Andrew Huberman Does Low-Rep (2-6) Warm-Up Sets Before Strength Training Sessions
Every Year After Age 40, People Experience a 1% Drop in Muscle Size
AD: Athletic Greens
Andrew Recommends Doing the 'Sugarcane' Endurance Protocol Once Every 2-4 Weeks
Exercise Snacks for Cardiovascular Fitness: 100 Jumping Jacks or Running Up a Stairwell
Exercise Snacks for Muscular Endurance: Wall Sits & Push-Ups Until Failure
Do 1 Physiological Sigh at the Beginning of Each Strength Training Rest Interval
3-5 Minutes of Downregulation Breathing Post-Workout Enhances Recovery
AD: InsideTracker
Once You Cross 'The Line' Before a Workout, It's All Business
Andrew Huberman's Protocol for Smartphone Use During Workouts
Andrew Huberman Supplements With 1-2g of Omega-3s Daily Via Liquid Fish Oil
Andrew Huberman Recommends Adjusting Creatine Dosing Based on Body Weight
Andrew Supplements With 100-200mg of Rhodiola Rosea Before High-Intensity Workouts
Training Fasted vs. Fed: It Comes Down to Preference; Andrew Does Both
Andrew Huberman Outro (Part I)
Support the 'Huberman Lab' Podcast
AD: Momentous Supplements
Connect With Andrew Online
Sign Up for Andrew's Neural Network Newsletter
Andrew Huberman Outro (Part II)
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