Fitness Protocol

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The fitness program includes three cardiovascular training sessions - one long, slow session, one shorter session with higher intensity, and one very short high intensity interval training session. Additionally, the program consists of three resistance training sessions, including leg training, torso training (chest, shoulders, and back), and a session for smaller body parts like biceps and triceps. The program is flexible and meant to serve as a template for individuals to evaluate and modify their existing fitness routine.

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.

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