• What specific exercises does Andrew Huberman recommend?

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    provides a range of exercise recommendations tailored to different goals and lifestyles:

    1. Timing Your Workouts: Huberman suggests exercising at optimal times to boost performance and reduce injury risk. These times include 30 minutes, three hours, or 11 hours after waking. Additionally, exercising in the morning can help regulate your circadian rhythms[1].

    2. For Busy Lifestyles: He recommends incorporating resistance training twice a week and adding short, intense exercise bursts like a 60-second sprint up stairs to maintain fitness. He also emphasizes getting exposure to light and taking walks when possible[2].

    3. Weekly Routine: A typical week might include three cardio sessions, three resistance training sessions, and a day of thermal stress training (cold and heat exposure). He stresses the importance of adapting these routines to fit life demands such as travel or work[3].

    4. Brain Health Focus: Exercises like resistance and cardiovascular training can enhance brain performance and longevity. Different types of exercise improve brain function both immediately and long-term, aiding learning and memory[4].

    5. Office Recommendations: For those working at a desk, incorporate 150-200 minutes of zone 2 cardio (e.g., walking) weekly, add resistance training three times a week, and consider using a standing desk[5].

    6. Exercise Recovery: Implementing physiological sighs right after a workout set can enhance recovery, while calming breathing exercises at the end of workouts can promote better adaptation[6].

    By following these diverse strategies, one can maintain an effective and adaptable exercise routine.

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