The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, an exercise physiologist. We revisit the first episode of his Huberman Lab Guest Series to discuss the nine major components of physical fitness and how to assess your abilities. We explain practical tests for movement quality, power, strength, muscle mass and endurance, including grip strength, push-ups and VO2 max. We also discuss how to organize fitness testing, track progress and identify which areas to prioritize in your training to support long-term health and performance.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Andy Galpin
(00:00:44) Fitness Goals, Appearance & Performance
(00:02:32) Nine Components of Physical Fitness
(00:05:54) Sponsor: Eight Sleep
(00:07:21) Movement Skill, Tool: Assessing Movement Quality
(00:11:11) Speed Testing
(00:11:34) Power, Tool: Standing Broad Jump
(00:12:55) Grip Strength, Dynamometers & Dead Hangs
(00:14:51) Sponsor: AG1
(00:16:12) Lower Body Strength, Leg Extensions & Squat Holds
(00:18:47) Safe Testing, Technique & Consistent Warm-Ups
(00:19:45) Muscle Mass, Body Composition & Fat-Free Mass Index
(00:21:51) Muscular Endurance, Planks & Push-Ups
(00:23:21) Anaerobic Capacity, Maximum Effort Tests
(00:24:55) Maximum Heart Rate & Heart Rate Recovery
(00:26:10) VO2 Max, Running & Walking Tests
(00:27:52) Sponsor: David
(00:29:15) Long-Duration Endurance, Steady-State Exercise & Nasal Breathing
(00:30:16) Testing Frequency, Test Order & Training Priorities
(00:34:34) Acknowledgements
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