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How to Build Endurance | Huberman Lab Essentials
@ Andrew Huberman
04/17/25
Takeaways
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Andrew Huberman
04/17/25
@ Andrew Huberman
Endurance is our ability to engage in continuous bouts of exercise or effort, which is vital for enhancing various aspects of our biology, allowing our brain to perform focused work for longer periods.
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Andrew Huberman
04/17/25
@ Andrew Huberman
ATP is essential for any activity that requires energy, and our muscles and neurons utilize different fuel sources to generate ATP, including phosphocreatine for short, intense efforts and glucose for longer durations.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Oxygen is crucial for converting fuels into energy; without it, you can't effectively burn fuel, similar to how a fire needs oxygen to burn logs.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Willpower is fundamentally linked to neurons in our brain, which determine whether we can continue or should stop an effort. The central governor in our brain decides our capacity to endure.
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Andrew Huberman
04/17/25
@ Andrew Huberman
The limiting factors for performance during endurance activities are primarily related to nerve, muscle, blood, heart, and lungs, with a focus on how these systems interact to support sustained effort.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Muscular endurance is the ability of our muscles to perform work over time, and fatigue in this context is due to muscular fatigue rather than cardiovascular limitations.
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Andrew Huberman
04/17/25
@ Andrew Huberman
A good muscular endurance training protocol involves performing three to five sets of 12 to 100 repetitions, focusing on exercises like pushups and pull-ups to build the ability to perform work repeatedly over time, with concentric movements and 30 to 180 seconds of rest in between.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Muscular endurance training should avoid slow eccentric phases; for example, during push-ups, ensure your chest touches the ground without dropping heavily.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Engaging in muscular endurance activities like planks can enhance your ability to perform long-duration, low-intensity endurance work, such as running or swimming.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Long-duration endurance training, lasting from 12 minutes to several hours, improves movement efficiency and builds capillary networks in muscles, enhancing oxygen delivery.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Building capillary beds through long-duration efforts increases oxygen availability to muscles, which is crucial for endurance performance.
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Andrew Huberman
04/17/25
@ Andrew Huberman
High-intensity interval training (HIIT) can be categorized into anaerobic and aerobic endurance, each requiring different protocols and work-to-rest ratios.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Anaerobic endurance training involves performing 3 to 12 sets with a work-to-rest ratio of 3:1 to 1:5, maximizing oxygen utilization and pushing beyond VO2 max.
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Andrew Huberman
04/17/25
@ Andrew Huberman
The adaptations from anaerobic endurance training include improved mitochondrial respiration, allowing for greater energy generation through oxygen utilization, which significantly benefits various types of exercise, including competitive sports and activities requiring bursts of effort.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Pushing through fatigue during training helps neurons access more energy, converting it into ATP, which allows muscles to perform better and sustain effort longer.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Muscular endurance training focuses on the ability of muscles to generate force repeatedly over short periods, which is distinct from maximum power training.
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Andrew Huberman
04/17/25
@ Andrew Huberman
High-intensity interval training (HIIT) involves alternating between intense effort and rest, typically using a one-to-one ratio, which effectively builds endurance and improves energy systems.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Hydration is crucial for all forms of exercise; losing just 1% to 4% of body weight in water can lead to a 20% to 30% reduction in work capacity and cognitive function.
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Andrew Huberman
04/17/25
@ Andrew Huberman
The Galpin Equation suggests that you should drink your body weight in pounds divided by 30 in ounces for every 15 minutes of exercise, adjusting for sweat loss as needed.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Stimulants like caffeine and certain forms of magnesium, such as magnesium malate, can enhance endurance performance and reduce muscle soreness during training.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Endurance is not just about physical capability; it also involves mental components, as the brain's function and motivation play significant roles in sustaining effort during exercise.
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Andrew Huberman
04/17/25
@ Andrew Huberman
Different types of endurance training, such as muscular endurance and long-duration efforts, engage distinct physiological mechanisms and energy utilization strategies.