Foundation fitness protocol

The "Foundation Fitness Protocol" recommended by Andrew Huberman provides a comprehensive and flexible approach to physical fitness. This protocol is designed to address various aspects of fitness, including endurance, strength, hypertrophy, speed, and flexibility. Here’s a summary of the key components:

1. Weekly Structure:

   • Three Resistance Training Sessions: These workouts might include working on legs, torso, and small muscle groups (e.g., biceps, triceps).
   • Three Cardiovascular Training Sessions: This includes different types of cardio, such as long, slow distance cardio, VO2 max sessions, and moderate cardiovascular activities.
   • Rest Day: One complete rest day is suggested to allow for recovery 1 2.

2. Workout Details:

   • Resistance training focuses on both strength and hypertrophy.
   • Cardiovascular sessions range from low-intensity, long-duration activities to high-intensity interval training (HIIT).
   • Flexibility in scheduling is emphasized, allowing workouts to be moved around based on personal schedules and commitments 3.
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       Foundational Fitness Protocol

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       2

       Fitness Scheduling Tips

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       3

       Flexible Fitness Protocol

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       4

       Foundational Fitness Protocol

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3. Scientific Backing and Accessibility:

   • The protocol is structured based on current scientific literature and expert recommendations.
   • It's made available through downloadable resources, such as a PDF online, at no cost, providing an accessible template for anyone interested in optimizing their fitness 4.

This protocol, while based on Dr. Huberman's routine, is meant to be adaptable to individual needs and preferences. The emphasis is on using it as a flexible framework to support your fitness journey while integrating it with your lifestyle 1 4.