How to Build Endurance in Your Brain & Body
from Huberman Lab
by Scicomm Media
Published: Mon Jun 07 2021
Show Notes
This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.
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Timestamps
Introduction
Why Everyone Should Train Endurance
All Episodes Now Searchable at hubermanlab.com & The Neural Network
How To Maintain Muscle
Endurance: It’s Not What You Think, Crossover With Brain Function
Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones
The Vital Need For Oxygen: But Why?
What Allows Us To Endure (Anything)?
The 5 Things That Allow Us To Persist/Endure & What Causes Quitting
Why You Quit: It IS All In Your Mind
The “90% Mental” Myth
The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)
Phospho-Creatine, Glycogen, pH, Temperature Is Key
Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity
An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)
The 4 Kinds of Endurance
Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience
Protocol For Building Muscular Endurance. No Major Eccentric Component
How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing
Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement
Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain
Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic
Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key
Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization
Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems
Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume
Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?
The Strength-Endurance Tradeoff; How Long to Wait Between Workouts
Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears
Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful
Increasing Motivation & Adrenaline
Eliminating the “Side Cramp” With Physiological Sighs
Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use
Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink
“The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training
Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training
Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training
Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing
The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine
Programming Examples; Concurrent Training
Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine
Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources