Huberman Lab
GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
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Quick takeaways
- Endurance encompasses various aspects such as sustained energy throughout the day, muscular endurance, maximal anaerobic capacity, maximum aerobic capacity, and sustained position.
- Fat loss occurs when carbon molecules are broken down and exhaled as carbon dioxide, and increasing the rate of exhalation can enhance fat loss.
- Different modes of exercise trigger specific adaptations in the body, and overall fat loss is determined by the total carbon balance rather than the specific fuel source during exercise.
- During short bouts of high-intensity exercise, the body primarily relies on carbohydrate stores and dietary carbohydrates as fuel sources.
- To build muscular endurance, choose high precision exercises, prioritize larger muscle groups, train in the repetition range you want to improve, and practice at or slightly above the load you want to move.
Deep dives
Multiple Dimensions of Endurance
Endurance encompasses various aspects such as sustained energy throughout the day, muscular endurance, maximal anaerobic capacity, maximum aerobic capacity, and sustained position. Each of these components contributes to overall endurance and the ability to perform tasks for a longer duration.
Fat Loss and Breathing
Fat loss occurs when carbon molecules are broken down and exhaled as carbon dioxide. Exhalation is the primary way fat leaves the body. Therefore, increasing the rate of exhalation can enhance fat loss. While the idea of increasing lung capacity to exhale more carbon may seem logical, the body adjusts its cardiac output to meet energy demands, maintaining efficiency. Training protocols that increase demand for energy, such as steady-state exercise, intervals, or moderate training, can lead to enhanced fat loss.
Modes of Exercise and Carbon Utilization
Different modes of exercise trigger specific adaptations in the body. Low-intensity exercise primarily uses fat as a fuel source, while higher-intensity exercise relies more on carbohydrates. However, the overall fat loss is determined by the total carbon balance, including intake and expenditure, rather than the specific fuel source during exercise. The key is to increase energy demands through various training protocols, which can lead to efficient fat loss regardless of the fuel source.
Fuel utilization during short bouts of high-intensity exercise
During short bouts of high-intensity exercise, the body primarily relies on carbohydrate stores and dietary carbohydrates as fuel sources. The rapid energy demands of high-intensity exercise are met through anaerobic glycolysis, which breaks down glycogen stored in the muscles to produce ATP. Any dietary carbohydrates consumed prior to the exercise will be preferentially used for fuel. The body does not rely heavily on fat oxidation during short bouts of high-intensity exercise.
Fuel utilization during long-duration endurance exercise
During long-duration endurance exercise, the body gradually shifts towards a greater reliance on fat as a fuel source. As muscle glycogen stores deplete, the body begins to break down stored fat and use it for energy. This is facilitated by the presence of oxygen, as fat metabolism is primarily aerobic. As the duration of exercise increases, the contribution of fat oxidation to overall energy production increases.
Fuel utilization during exercise at moderate intensity and duration
During exercise at moderate intensity and duration, the body relies on a combination of carbohydrate and fat as fuel sources. As the intensity and duration increase, the reliance on carbohydrate increases, while the contribution of fat oxidation decreases slightly. However, fat metabolism still plays a significant role in providing energy for the body during exercise at moderate intensity and duration.
Training for Muscular Endurance
To build muscular endurance, it is important to choose high precision exercises that target the specific muscle groups you want to improve. This could include exercises like push-ups, planks, or wall sits. The order of exercises is not crucial, but it may be beneficial to prioritize larger muscle groups for better overall performance. In terms of volume, you should train in the repetition range you want to improve and try to add a rep or two each week for progression. Frequency can vary, but training 2-3 times per week per muscle group is sufficient. Focus on practicing at or slightly above the load you want to move and try to accumulate more practice if needed. Keep in mind that muscular endurance training does not require heavy loads, so you can repeat these exercises frequently without getting extremely sore.
Training for Anaerobic Capacity
Training for anaerobic capacity involves exercises that challenge your body's ability to handle high levels of fatigue for a short duration, such as high-intensity intervals or sprinting. The primary limitation here is acid buildup and oxygen transportation. To improve anaerobic capacity, you need to train specifically for it, practicing the exact type of exercise you want to improve. This will enhance your body's ability to clear acid buildup and increase oxygen utilization. It's important to balance high-intensity training with lower intensity or moderate intensity sessions to maximize cardiovascular fitness. While exact heart rate zones can vary, it's beneficial to include a mix of exercise intensities and prioritize specificity in your training.
Understanding Zones and Training Intensities
The concept of heart rate zones can be useful for some people, but it's not necessary for training anaerobic capacity. In general, zone one refers to easy walking, zone two is an intensity where you can maintain a conversation but with some difficulty, and zone three is a higher intensity where talking becomes more challenging. Zones four and five are even higher intensities, but the distinction between these zones is less important for anaerobic capacity training. Instead of focusing on heart rate zones, it can be helpful to pay attention to perceived effort and your breathing patterns to gauge intensity. Listen to your body and focus on training at the desired level of effort for your anaerobic capacity goals.
Building Endurance with Speed, Stability, and Strength
To improve endurance while also focusing on speed, stability, and strength, a balanced training program is key. The program can be divided into three main components: moderate intensity, high intensity, and long duration workouts.
In the moderate intensity range, approximately 60 to 70% of training time should be dedicated to this zone. This involves accumulating mileage and improving tissue tolerance. This can be done through activities such as running, cycling, swimming, or other endurance-related exercises. The focus here is on skill development, efficient technique, and building motor skills through repetition.
Around 10% of training time should be dedicated to high intensity intervals, such as 20 to 60-second bursts. This high-intensity training improves fatigue management and waste product removal. It pushes the limits of anaerobic and aerobic glycolysis.
Another 20% of training time can be dedicated to longer duration work in the 5 to 15-minute range. This could consist of repetitions such as mile repeats, 800 meters, or other intervals at a high intensity. By repeating these intervals, you improve your ability to handle high heart rates and recover from fatigue.
Overall, a program that combines these three components helps develop endurance while also improving speed, stability, and strength. The specific distribution of training time may vary depending on individual goals, schedules, and recovery needs. However, balancing these components will lead to a comprehensive and effective endurance training program.
This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information.
For the full show notes, visit hubermanlab.com.
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Timestamps
(00:00:00) Endurance: Benefits, Mechanics & Breathing
(00:07:30) Tool: “Exercise Snacks”
(00:14:21) Sponsor: Levels, LMNT
(00:18:01) Endurance Categories
(00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism
(00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories
(00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate
(00:47:03) Sponsor: AG1
(00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization
(00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue
(01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization
(01:16:07) Muscle & Basal Metabolic Rate
(01:19:40) Sponsor: InsideTracker
(01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates
(01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy
(01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic
(01:50:45) Lactate, Energy Production Buffer
(01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate
(02:02:50) Lactate for Exercise & Cognitive Performance
(02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin
(02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss
(02:21:20) Protein as Fuel Source, Fire Analogy
(02:26:39) Low-Carbohydrate Diet & Performance
(02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization
(02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples
(02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization
(02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System”
(02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery
(03:11:45) Tool: “Sugarcane” Endurance Protocol
(03:14:02) Anerobic Capacity, Training Progression
(03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables
(03:21:58) Tool: Long Duration Endurance, Training, Circuits
(03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique
(03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity
(03:37:23) Tool: Mixed Endurance Training, Half Marathon Example
(03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
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