cardiovascular health training


Andrew Huberman highlights various aspects and methods of cardiovascular training for health. Here are some key insights and protocols he recommends:

  1. High-Intensity Interval Training (HIIT):

    • HIIT is used to stimulate strength and hypertrophy, particularly in the legs. This method allows for protein synthesis in muscle groups approximately every 42 to 72 hours, helping in maintaining progress from previous workouts 1.
    • Huberman incorporates high-intensity interval training, like sprints on an Airdyne bike, to achieve maximal heart rate at least once a week, enhancing overall cardiovascular fitness 1.
  2. Safe Cardiovascular Exercises:

    • Emphasizing safety in repetitive movements, Huberman advises setting up exercise equipment correctly (e.g., adjusting the seat height on a stationary bike) to avoid injuries like sciatica or joint pain 2.
  3. Blending Conditioning and Skill:

    • The blend of conditioning and skill (e.g., footwork drills) makes workouts more engaging and less routine. Integrating skill elements can enhance the conditioning experience and improve brain function through engaging different motor neurons 3.

      Cardiovascular Training

      Andrew explains the importance of cardiovascular training and how it can stimulate strength and hypertrophy increases for the legs. He shares his personal high intensity interval training routine and emphasizes the need to consistently do certain workouts on certain days to avoid disrupting the program.

      Huberman Lab

      Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94
  4. Zone Two Cardio:

    • Huberman discusses the benefits of 'zone two' cardio, where you engage in moderate exercise intensity that allows conversation. This level of exercise is linked to better cardiovascular and brain health due to increased blood flow and the release of growth factors like BDNF (Brain-Derived Neurotrophic Factor) 4.
  5. Cardiovascular Endurance:

    • Endurance sessions are part of his routine, involving running or other activities at about 75% to 80% of maximum effort, which helps in achieving extensive cardiovascular benefits without reaching an all-out sprint 5.
  6. Efficiency in Cardiovascular Training:

    • Huberman also speaks about efficient methods like the "sugar cane" protocol, designed to significantly enhance cardiovascular output in a concise timeframe, using intense but safe activities 6.

These perspectives provide a holistic approach to cardiovascular training, accounting for both physical and neurological benefits, emphasizing regular, safe, and varied forms of cardiovascular exercise.