If you want to boost your overall fitness, it’s time to take notes! Andrew Huberman, a neurobiology and ophthalmology professor with over 7 million followers on Instagram, frequently shares valuable insights on health, fitness, and the brain. Recently, she shared a complete fitness program that is definitely worth bookmarking.
She captioned the Instagram post, “We should all be doing resistance training and cardiovascular training. Men, women, everyone. The data is crystal clear about the health and longevity benefits. The challenge is how to program both in between a busy schedule.” Let’s do.” He further said, “In the above slides, I have shared a program that I have been following in some form or the other for over 30 years, even during long working hours, traveling, etc. ” (Also read: Woman who lost 32 kg shares workouts that helped her achieve remarkable weight loss results. Watch ,
Huberman’s ‘all-around’ fitness program
Huberman’s “all-around” fitness program is designed to build strength, endurance and speed while being sustainable and anti-boredom. This requires only 20-60 minutes a day:
Day 1: Cardio (long, slow/moderate) – 45-60 minutes
Day 2: Resistance training (legs) – calves, quadriceps, hamstrings
Day 3: Rest/Recovery
Day 4: Resistance training (“torso” push-pulls) – overhead presses, dips, chin-ups, rows
Day 5: Cardio (moderately vigorous) – 30 minutes
Day 6: Cardio (fast) – 15 minutes
Day 7: Resistance training (arms, abs, calves)
Balanced fitness for strength and endurance
He explained, “It won’t make you the strongest you possibly can or push the outer limits of your endurance, but it will develop excellent strength, endurance, speed and much more.” He adds, “Personally, I think this program works best if you lift heavy weights for yourself in the 3-8 (or maybe 10-12) rep range, getting closer to failure on each set. , take plenty of rest between sets, and keep strength training in mind, with no workout taking more than an hour after the warmup. “Should, and that means ‘fast’, at Max Hart’s rate.”
Huberman advises, “If you’re new to training, ease into this program over a few weeks!” He adds, “Once you get acclimated, I recommend following 85% at 85% intensity, 5% at 90%, 5% at 95% and 5% at 100% intensity – depending on your capacity.” “Subjective adjustments based on.” He also emphasizes neck training, saying, “Unless your neck is naturally strong, incorporate neck exercises (arms and back) on ‘torso’ and ‘arms’ days. This will enhance your posture. , will prevent injuries and increase overall strength.”
About Andrew Huberman
Andrew Huberman, a renowned neuroscientist, hosts the “Huberman Lab” podcast. A few months ago, he faced criticism after allegations of infidelity and toxic behavior. Despite the controversy, he received support from fans in Bengaluru, where posters in his support were put up in Indiranagar. The incident sparked a debate, with some defending him, calling the report a “dirty hit-job”, while others expressed a feeling of betrayal.
