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Fitness Toolkit: Protocol & Tools to Optimize Physical Health
Huberman Lab
Soleus Pushup: The Best Low Investing, Simple Zero Cost Exercise
Doing soleus pushups, despite being a small muscle that uses very little energy, can result in significant improvements in blood glucose regulation and metabolic health. In a study, participants who performed soleus pushups experienced a 52% reduction in postprandial glucose levels and a 60% decrease in insulin levels. Even though the soleus muscle is only 1% of the total muscle mass, it showed positive effects on systemic metabolic regulation. While further research is needed, incorporating soleus pushups into a seated routine can be beneficial for individuals who want to optimize their metabolic health. It is especially useful for those who have limited mobility or time for traditional exercise. The study did not require intense muscle contraction and participants raised their heels at an angle of 10 to 15 degrees. Although the study involved 270 minutes of soleus pushups, it is possible that lesser durations can still yield benefits. Overall, soleus pushups offer a low-cost, low-investment exercise option with the potential for significant health improvements.
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