A “TOTAL” FITNESS PROGRAM • - We should all do resistance training & cardiovascular training. Men. women, everyone. The data about the health and longevity benefits are abundantly clear. The challenge is how to program both amidst a busy schedule. - In the slides above I put a program that I’ve followed in some form or another for >30 years including during very long work hours, travel etc. - It won’t make you the strongest you could possibly be, or reveal the outer limits of your endurance, but it will bring about excellent strength, endurance, speed, etc. - Details about exercise selection, sets, repetitions, whether to alternate push and pull exercises, etc. is all available completely zero cost. You can simply go to hubermanlab.com, go to the menu tab and scroll down to “newsletter” and you can see the foundational fitness protocol PDF. Feel free to print it out. - Personally, I find this program works best if you train pretty heavy with the weights (meaning heavy for you) in the 3-8 (maaaybe 10-12) repetition range and get close to failure on each work set but not go to failure too often, and take plenty of rest between sets. Let cardio be cardio. Strength train for strength. Focus and form = no workout is longer than 1 hour after a warmup. All Cardio here is Zone 3 or above; “fast” = near max HR. - Ease into this schedule across a few weeks if new to training! After that is when I suggest the 85% at 85% intensity, 5% at 90%, 5% at 95% & 5% at 100% intensity; subjectively. - Last note: unless you have a naturally strong neck, I suggest training your neck (sides and back of neck) on “torso” and “arms” day; it will improve your posture, protect you from injury & make you stronger. @athleanx has some great YT videos on how to train neck safely. It is worth learning how. - If you decide to give this program a try, let me know how it goes. Meanwhile, if you have any questions, please put them in the comments section below this post. And as always, thank you for your interest in science! - @hubermanlab @stanford.med @stanford - #neuroscience #science #ciencia #neurociencia #exercise #reistancetraining #cardio #fitness #brainhealth #physicalhealth