How to Build Endurance | Huberman Lab Essentials

About this Video

• Video Title: How to Build Endurance | Huberman Lab Essentials
• Channel: Huberman Lab
• Speakers: Andrew Huberman
• Duration: 00:37:27

Introduction

This Huberman Lab Essentials podcast focuses on building endurance for both mental and physical health. Huberman explains the science behind energy production (ATP), the role of oxygen, and the limiting factors in performance (nerves, muscles, blood, heart, and lungs). He details four types of endurance training: muscular endurance, long-duration endurance, and high-intensity interval training (HIIT) with both anaerobic and aerobic variations.

Key Takeaways

• Energy Production (ATP): The body uses various fuel sources (creatine, glucose, glycogen, lipids, ketones) to generate ATP, the energy currency of the body. Oxygen is crucial for efficient fuel conversion.
• Types of Endurance: The video details four types: muscular endurance (repetitive movements, primarily concentric), long-duration endurance (extended low-intensity exercise), high-intensity anaerobic endurance (short bursts of intense activity with minimal oxygen), and high-intensity aerobic endurance (alternating periods of high-intensity and rest).
• Limiting Factors: Performance is limited by the interaction of nerves, muscles, blood, heart, and lungs. Mental factors (willpower, controlled by neurons) significantly impact endurance.
• Training Protocols: Specific training protocols are provided for each endurance type, emphasizing set numbers, repetitions, rest periods, and movement types (concentric vs. eccentric). Hydration and electrolyte balance are essential.
• Adaptations: Endurance training leads to adaptations in mitochondria (increased density and efficiency), capillary beds (increased blood flow), and heart muscle (increased strength and stroke volume). These adaptations improve both physical and cognitive performance.