How To Build Endurance In Your Brain & Body | Huberman Lab Podcast #23

Muscular Endurance

Andrew Huberman explains muscular endurance as the ability to sustain muscle contractions over time, distinct from strength or hypertrophy. He emphasizes protocols like three to five sets of 12 to 100 repetitions, focusing on concentric movements to avoid injury 1. Isometric exercises, such as planks, are highlighted for their effectiveness in building endurance without major eccentric loading 2. Huberman notes that this type of training enhances mitochondrial respiration and neural control of muscles, crucial for endurance 3.

Muscular endurance is mainly going to rely on neural energy. So nerves and muscle.

--- Andrew Huberman

He advises against using Olympic lifts for endurance due to injury risks, unless under expert guidance 3.

   

Aerobic HIIT

High-intensity aerobic training, a form of HIIT, involves one-to-one work-to-rest ratios to engage multiple energy systems effectively. Andrew Huberman describes this method as running a mile, resting for the same duration, and repeating 4. This approach improves ATP production, mitochondrial function, and lung capacity, making it suitable for building aerobic endurance 5. He suggests incorporating this training two to three times a week, ensuring adequate rest between sessions to avoid overtraining.

Using this type of training allows them to do things like go run half marathons and marathons.

--- Andrew Huberman

This method is particularly beneficial for those aiming to enhance their endurance without extensive long-distance training 4.

   

Anaerobic Endurance

Anaerobic endurance training pushes the body beyond its VO2 max, enhancing mitochondrial respiration and neuron engagement. Andrew Huberman outlines protocols involving three to 12 sets with varying work-to-rest ratios, such as 30 seconds on and 10 seconds off 6. This training improves the ability to perform short, intense efforts repeatedly, beneficial for sports requiring bursts of energy 7. He emphasizes the importance of maintaining form to prevent injury, especially as fatigue sets in.

You're really pushing the system to the point where you are not ready to do another set and yet you begin another set.

--- Andrew Huberman

This type of training is distinct from building power, focusing instead on endurance and energy utilization 7.

   

Long-Duration Efficiency

Long-duration endurance focuses on sustaining effort over extended periods, enhancing efficiency in fuel utilization and movement. Andrew Huberman explains that this type of training involves one continuous set lasting 12 minutes or more, such as long runs or swims 8. It builds mitochondrial density, allowing for more efficient energy production and reduced fuel consumption over time 9. This training is crucial for improving endurance in activities like marathons, where efficiency is key.

You're building the capacity to repeat that performance. The next time, while being more efficient actually burning less fuel.

--- Andrew Huberman

He advises against overthinking training decisions, as it can deplete mental energy needed for endurance activities 9.