What exercises are in the protocol?

The recommended fitness protocol from the Huberman Lab includes a variety of exercises to enhance both physical and mental health. Here's an overview based on discussions by Andrew Huberman and Dr. Andy Galpin:

1. Resistance Training: Incorporate three sessions per week. These can involve traditional weightlifting, bodyweight exercises, or machines. Resistance training enhances neuromuscular health and supports muscle hypertrophy and strength development 1.

2. Cardiovascular Training: Should also be done three times a week, including:

   • Zone 2 Cardio: A continuous, steady-state exercise like jogging or cycling at a pace that can be maintained for a prolonged period, such as 60 to 75 minutes 2.
   • High-Intensity Interval Training (HIIT): At least once a week to improve anaerobic capacity and cardiovascular health 1.

3. Muscular Endurance & Power: Exercises like planks, wall sits, and similar activities help develop endurance and power, involving diverse muscle physiology and energy systems 3.

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     1

     Fitness Scheduling Tips

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     2

     Foundational Fitness Protocol

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     3

     Optimal Fitness Protocols

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     4

     Foundational Fitness Protocol

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     5

     Fitness Protocols Explained

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4. Flexibility and Recovery: Include yoga or other flexibility exercises to enhance joint health and muscle relaxation 4.

This foundational protocol allows for both flexibility in exercise choice and adaptations to personal fitness goals, such as increasing strength, endurance, or muscle size, while also accommodating practical considerations like workout duration and recovery 5.