Movement protocol

Andrew Huberman has outlined several movement protocols that can aid in improving health, fitness, and fat loss. Here are the key points from his discussions:

1. Desk Movement Protocols:

   • Aim for 150 to 200 minutes of Zone 2 cardio per week, where you can just barely hold a conversation.
   • Include resistance training three times a week to maintain muscle mass and mobility.
   • Use a standing desk or similar setup to stay active if you work at a desk for extended periods.
   • Consider using the soleus push-up to engage muscles even while seated 1.

2. General Exercise Protocols:

   • Strive for 180 to 220 minutes of Zone 2 cardio per week.
   • Include at least one session of VO2 max work (high-intensity exercise) per week.
   • Split cardiovascular training and resistance training across different days.
   • Resistance training should involve 6 to 10 sets per muscle group, either close to or to failure. This could be done with weights, bands, or machines.
   • Include at least one full day of rest per week 2.

3. Non-Exercise Activity Thermogenesis (NEAT):

   • Engage in subtle, low-level movements like fidgeting. These small movements can burn 800 to 2500 calories per day by stimulating epinephrine release, which mobilizes fat for oxidation.
   • Fidgeting might include tapping a pen, bouncing your knee, or pacing, which can be particularly useful for those who are sedentary or dislike traditional exercise 3.
     
     1
     Desk Movement Protocols
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     2
     Movement Essentials
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     3
     Fidget for Fat Loss
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     4
     Stretching Insights
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4. Stretching Protocol:

   • Static stretching is most effective for increasing limb range of motion compared to ballistic or PNF stretching.
   • Aim for at least five minutes of stretching per week, ideally spread over five days.
   • Each static stretch should be held for 30 seconds for optimal effect 4.

These protocols provide a balanced approach to maintaining physical health through various forms of activity suitable for different lifestyles.