In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.
#HubermanLab #Fitness #Science
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Dr. Andy Galpin
Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php
Website: https://www.andygalpin.com
Twitter: https://twitter.com/drandygalpin
Instagram: https://instagram.com/drandygalpin
YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw
Articles
Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits: https://bit.ly/3Xh2ag4
New records in aerobic power among octogenarian lifelong endurance athletes: https://bit.ly/3ZLqVT8
Other Resources
NSCA Warm-Up Protocols: https://www.nsca.com/search/?searchQuery=warm-up
Timestamps
00:00:00 Dr. Andy Galpin
00:02:04 Assessing Fitness
00:05:40 9 Exercise-Induced Adaptations
00:10:56 Assessing Fitness Levels per Category; Fat Loss & Health
00:13:33 Momentous, LMNT, Eight Sleep
00:17:20 Lifetime Endurance Training: VO2 Max & Other Health Metrics
00:26:10 Genetics vs. Lifestyle, Endurance Training & Identical Twins
00:33:49 Aging, Muscle Fibers & Exercise
00:37:12 Lifetime Strength Training & Outcomes
00:39:58 AG1 (Athletic Greens)
00:40:51 Exercise Physiology History; Strength Training Popularity
00:51:26 Bodybuilding & Misconceptions; Circuit/Group Training
00:57:22 Women & Weight Training
01:04:19 Exercise Physiology History & Current Protocol Design
01:06:15 InsideTracker
01:07:18 Movement/Skill Test
01:12:38 Speed Test, Power Test
01:18:42 Strength Test
01:27:16 Hypertrophy Test
01:29:38 Muscular Endurance Test, Push-Up
01:36:23 Anaerobic Capacity Test, Heart Rate
01:39:29 Maximal Heart Rate Test, VO2 Max
01:42:42 Long Duration Steady State Exercise Test
01:44:00 Fitness Testing Frequency & Testing Order
01:52:44 VO2 Max Measurements
01:58:04 Protocols for the 9 Adaptations
01:59:58 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
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