Episode
GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
2:01:17
Published: Wed Jan 18 2023
Description
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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer Title Card Photo Credit: Mike Blabac
Chapters
Professor of kinesiology at Cal State University Fullerton, Dr. Andy Galpin, teaches listeners the mechanisms, logic, and protocols behind achieving various exercise adaptations, such as strength and endurance, and delves into how to assess and improve fitness levels.
00:00 - 03:33 (03:33)
Summary
Professor of kinesiology at Cal State University Fullerton, Dr. Andy Galpin, teaches listeners the mechanisms, logic, and protocols behind achieving various exercise adaptations, such as strength and endurance, and delves into how to assess and improve fitness levels.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
In this podcast episode, the host discusses the nine different major adaptations that exercise can induce in the body, and explores whether there is a global assessment that individuals can take to determine their level of fitness in each category.
03:33 - 12:51 (09:18)
Summary
In this podcast episode, the host discusses the nine different major adaptations that exercise can induce in the body, and explores whether there is a global assessment that individuals can take to determine their level of fitness in each category. The episode also addresses the commonly sought after adaptations of fat loss and health promotion that may not be included in the nine categories.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
Learn how to achieve the optimal stages of sleep by adjusting temperature using 8 Sleep mattress covers and enhancing it with supplements available on Live Momentus like hormone health, sleep optimization, and focus.
12:51 - 21:22 (08:30)
Summary
Learn how to achieve the optimal stages of sleep by adjusting temperature using 8 Sleep mattress covers and enhancing it with supplements available on Live Momentus like hormone health, sleep optimization, and focus. Lack of minerals like sodium, potassium, and magnesium while following a clean diet can affect mental and physical performance.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
In this podcast, the speaker discusses how to measure VO2 Max and resting pulse rate amongst long-time cross country skiers in the form of an experiment conducted in Stockholm.
21:22 - 28:15 (06:52)
Summary
In this podcast, the speaker discusses how to measure VO2 Max and resting pulse rate amongst long-time cross country skiers in the form of an experiment conducted in Stockholm.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
A comparison was made between an exerciser and non-exerciser twin and various tests and factors like lipid panel, resting heart rate, blood pressure, and VO2 were measured with results favoring the exerciser twin.
28:15 - 33:07 (04:52)
Summary
A comparison was made between an exerciser and non-exerciser twin and various tests and factors like lipid panel, resting heart rate, blood pressure, and VO2 were measured with results favoring the exerciser twin.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
The majority of muscles in our body have a different percentage of fast and slow twitch muscle fibers.
33:07 - 39:18 (06:10)
Summary
The majority of muscles in our body have a different percentage of fast and slow twitch muscle fibers. Generally, postural muscles are slow twitch, while muscles for explosion are fast twitch.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
Alex Hutchinson discusses the history of endurance training and its impact on the sports world and fitness industry, including the fear of strength training and the rise of endurance exercise for obesity prevention and cancer treatment.
39:18 - 44:21 (05:03)
Summary
Alex Hutchinson discusses the history of endurance training and its impact on the sports world and fitness industry, including the fear of strength training and the rise of endurance exercise for obesity prevention and cancer treatment.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
Resistance training enhances blood flow and gives a glimpse of the results, with no detriments to global health, according to a study.
44:21 - 50:29 (06:08)
Summary
Resistance training enhances blood flow and gives a glimpse of the results, with no detriments to global health, according to a study. Exercise physiology has seen massive growth due to the work of scientists in the 70s and 80s.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
The strength training industry has evolved from focusing on muscle group-based training to movement-based prescription, meaning a shift from training specific muscles to training movements.
50:29 - 53:58 (03:28)
Summary
The strength training industry has evolved from focusing on muscle group-based training to movement-based prescription, meaning a shift from training specific muscles to training movements.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
The podcast discusses the evolution of endurance and strength training over the years and how women can benefit from weight training to offset bone density loss.
53:58 - 58:34 (04:36)
Summary
The podcast discusses the evolution of endurance and strength training over the years and how women can benefit from weight training to offset bone density loss. However, the problem with certain types of training is the overemphasis on scores and de-emphasis on movement quality over time.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
The stereotypical gender roles in sports science are shifting with women being hired in big data collection and sports science.
58:34 - 1:06:16 (07:41)
Summary
The stereotypical gender roles in sports science are shifting with women being hired in big data collection and sports science. While still a male-dominated field, the number of female exercise scientists and strength conditioning coaches is significantly increasing.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
By checking for symmetry, stability, awareness, and range of motion through each joint, you can quickly evaluate someone's fitness in a few seconds.
1:06:16 - 1:22:40 (16:24)
Summary
By checking for symmetry, stability, awareness, and range of motion through each joint, you can quickly evaluate someone's fitness in a few seconds. This can include measuring the distance of a two-handed touch or testing for non-dominant hand strength.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
The leg extension test does not require an absolute one rep max, but somebody in their 40s to 50s should be able to leg extension their body weight.
1:22:40 - 1:27:49 (05:08)
Summary
The leg extension test does not require an absolute one rep max, but somebody in their 40s to 50s should be able to leg extension their body weight. Holding a weight in front of your chest for 45 seconds, about half of your body weight, can also be used to test strength.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
The article highlights the importance of FFMI and body fat percentage in determining muscle endurance.
1:27:49 - 1:32:48 (04:59)
Summary
The article highlights the importance of FFMI and body fat percentage in determining muscle endurance. A man's FFMI should be usually 20 or higher, and a minimum of 10 for upper body muscular endurance.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
This podcast discusses the difference between muscular endurance and absolute strength and how to determine if a problem is related to either one.
1:32:48 - 1:36:03 (03:14)
Summary
This podcast discusses the difference between muscular endurance and absolute strength and how to determine if a problem is related to either one.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
In order to measure VO2 max, one method involves getting to a maximum heart rate and then testing heart rate recovery through activities such as a Bosco protocol or walking a mile.
1:36:03 - 1:42:42 (06:39)
Summary
In order to measure VO2 max, one method involves getting to a maximum heart rate and then testing heart rate recovery through activities such as a Bosco protocol or walking a mile.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
This podcast explores how often to assess fitness for different parts of the body and the rationale behind it.
1:42:42 - 1:49:33 (06:50)
Summary
This podcast explores how often to assess fitness for different parts of the body and the rationale behind it.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
In this podcast, the speaker stresses the importance of balanced training to avoid neglecting other areas of fitness or causing an injury.
1:49:33 - 1:56:03 (06:29)
Summary
In this podcast, the speaker stresses the importance of balanced training to avoid neglecting other areas of fitness or causing an injury. He also touches on the importance of VO2 max and its significance in boosting overall health and athletic endurance.
EpisodeGUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
PodcastHuberman Lab
The Huberman Lab Podcast will cover specific protocols for addressing identified areas of weakness in your training by walking through each adaptation step by step, with a focus on achieving the desired results.
1:56:03 - 2:01:50 (05:47)
Summary
The Huberman Lab Podcast will cover specific protocols for addressing identified areas of weakness in your training by walking through each adaptation step by step, with a focus on achieving the desired results. The Neural Network Newsletter provides detailed summaries and protocols from the podcast episodes at no cost.