Enhancing Endurance: Strategies for Optimal Performance

This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.

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Timestamps

00:00:00 Introduction

00:05:45 Why Everyone Should Train Endurance

00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network

00:11:28 How To Maintain Muscle

00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function

00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones

00:18:00 The Vital Need For Oxygen: But Why?

00:19:00 What Allows Us To Endure (Anything)?

00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting

00:22:50 Why You Quit: It IS All In Your Mind

00:27:19 The “90% Mental” Myth

00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)

00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key

00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity

00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)

00:37:15 The 4 Kinds of Endurance

00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience

00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component

00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing

00:51:31 Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement

00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain

01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic

01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key

01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization

01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems

01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume

01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?

01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts

01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears

01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful

01:31:00 Increasing Motivation & Adrenaline

01:32:10 Eliminating the “Side Cramp” With Physiological Sighs

01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use

01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink

01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training

01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training

01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training

01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing

01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine

01:56:00 Programming Examples; Concurrent Training

01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine

02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources

Disclaimer & Disclosures