according to andy galpin, how much moderate cardio exercise should you do?

Andy Galpin recommends aiming for about 150 to 200 minutes of moderate-intensity cardio, specifically zone two cardio, per week. He differentiates this from just physical activity, noting that even walking, while beneficial, often falls into zone one 1.

Additionally, Andrew Huberman and Andy Galpin discuss that zone two cardio is effective and does not particularly interfere with hypertrophy (muscle growth) goals. Achieving 150 to 180 minutes of zone two cardio per week is a general recommendation for maintaining cardiovascular health 2.

In the episode Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series, Andy Galpin and Andrew Huberman discuss how to design an effective training program for fitness and longevity. Here are the key points:

• Optimal Fitness Programming: Setting S.M.A.R.T (Specific, Measurable, Achievable, Relevant, and Time-bound) goals is crucial for designing fitness programs. The importance of planning and specificity in exercise selection and progression is emphasized.

• Flexible Training Goals: Discuss flexible goal setting and training goals, highlighting the interference effects and how to plan for success with effective training plans.

• Exercise Selection and Progression: Prioritizing workouts, ensuring consistency, and employing strategies like progressive overload and deloading are crucial for continuous improvement.

• Accountability and Overcoming Obstacles: Identify life priorities, set non-negotiables, and use an accountability system to overcome obstacles in maintaining a consistent training schedule.

• Seasonal Fitness Planning: Tailor fitness goals and training plans to different seasons, such as summer for building muscle and winter for targeted training.

• Training Through Illness: Strategies for maintaining fitness levels while dealing with illness or other disruptions.

• Weekly Training Programs: Provide tools and guidelines for creating 3-day, 4-day, and 5/6-day weekly training programs, emphasizing muscular endurance and recovery.

The episode focuses on making fitness a sustainable, long-term practice by setting realistic goals, planning effectively, and maintaining flexibility to adjust to life's demands.

Andy Galpin recommends incorporating a mix of high, moderate, and low-intensity exercises to improve cardiovascular fitness. He emphasizes the need for variety:

• High-Intensity: Perform high-intensity interval training (HIIT) once or twice a week. He suggests hitting your maximum heart rate through all-out efforts (e.g., 20-60 seconds) followed by sufficient rest periods 1.
• Moderate-Intensity: Include moderate-intensity exercises that work at about 85% of your heart rate but are not exhausting. This can be akin to "cardiac output training" or zone two to zone four training 2.
• Low-Intensity: Add low-intensity, steady-state cardio to your routine. This type of cardio, performed at a conversational pace, helps build aerobic capacity without the high stress of intense training sessions 2.

Combining these approaches ensures comprehensive cardiovascular development and sustainable progress without overtraining.

Andy Galpin offers an ideal weekly workout plan that integrates moderate cardio training, strength training, and high-intensity cardio training. Here's a structure to follow:

Weekly Workout Plan

Moderate Cardio Training:

• Aim for 150-200 minutes of zone 2 cardio per week. This can be achieved through activities like brisk walking, light jogging, or cycling at a pace where conversation is possible but requires effort 1.

Strength Training:

• Twice a week: Incorporate strength training sessions that focus on different muscle groups. These sessions should aim to improve overall muscle strength and can include exercises like weightlifting, resistance band workouts, or bodyweight exercises 2.

High-Intensity Cardio Training:

• Once or twice a week: Perform high-intensity interval training (HIIT). HIIT sessions should include short bursts of maximum effort (20-60 seconds) followed by rest periods. An example could be sprints, biking on an assault bike, or swimming at maximum effort 3 4.
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    1

    Exercise vs. Activity

    02:37:12
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    2

    Optimizing Workout Schedules

    02:51:14
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    3

    Aerobic vs Anaerobic

    02:47:11
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    4

    High-Intensity Training

    03:18:31
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    5

    Seasonal Fitness Strategy

    01:57:32
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    6

    Customizing Your Fitness

    02:32:10

Detailed Example:

1. Monday: Strength Training (Upper Body)
2. Tuesday: Zone 2 Cardio
3. Wednesday: Strength Training (Lower Body)
4. Thursday: HIIT Session
5. Friday: Zone 2 Cardio
6. Saturday: Zone 2 Cardio or Rest
7. Sunday: HIIT Session or Rest

This plan balances different intensity levels and training types, ensuring a well-rounded fitness regimen 5 6. Adjust based on personal goals and recovery needs to avoid overtraining.