GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

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) Sponsors: 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) Sponsor: AG1
(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) Sponsor: 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
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