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.

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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

Fitness Toolkit: Protocol & Tools to Optimize Physical Health