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  • Which is your protocol for excercise?

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    The Huberman Lab podcast outlines various protocols for exercise that emphasize strength, endurance, and flexibility, based on scientific research. Here are key components of the recommended fitness protocols:

    Foundational Fitness Protocol

    1. Structure:

      • Three Resistance Training Sessions per Week: Focused on major muscle groups.
      • Three Cardiovascular Training Sessions per Week: Includes both high-intensity and longer-duration sessions.
      • One Complete Rest Day: Essential for recovery.

    2. Workout Duration:

      • Resistance training sessions typically last 45-75 minutes.
      • Cardiovascular sessions vary from 12 minutes to around 60 minutes.

    3. Weekly Schedule Example:

      • Day 1: Legs (strength training)
      • Day 2: Cardio (long-distance)
      • Day 3: Upper body (hypertrophy focus)
      • Days 4-7: Further flexibility with cardio, smaller muscle group workouts, or rest as needed.

    This foundational protocol is designed to ensure a balanced approach to fitness while fitting into a busy lifestyle. For more details and specific exercises, a free PDF of the foundational fitness protocol is available on the Huberman Lab website 1.

    Flexible Fitness Protocol

    Incorporating flexibility into your schedule is essential. The podcast suggests adapting workouts based on availability and using lighter cardio on days where your main workout is missed or needs to be rescheduled. This ensures you maintain adherence to the fitness regime over time, even amidst travel or other life commitments 2.

    Specific Exercise Protocols

    • Three by Five Protocol: For strength training, engage in 3-5 exercises per workout, each performed for 3-5 sets of 3-5 reps, with 3-5 minutes of rest in between. This is suitable for strength adaptation while ensuring adequate recovery 3.
    • Endurance Focus: Incorporating zone two cardio (long-duration, moderate-intensity) and integrating high-intensity interval training at least once a week to optimize cardiovascular health and endurance performance 1.

    For a comprehensive understanding of these protocols, including the latest studies and expert insights from guests like Dr. Andy Galpin, refer to the relevant episodes on the .

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