Dr. Andrew Huberman of Stanford University and the Huberman Lab podcast continued his Guest series this week with Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance.
The 9 areas of physiological adaptation podcast is 2 hours long and also focuses on how to assess & improve all aspects of your fitness.
Listen: YouTube | Apple Podcasts | Spotify
Klocked has done a breakdown of the podcast that includes an interactive guide to the episode. For runners, this podcast has important information related to base building and overall balance between strength, power, endurance, and speed. For fitness enthusiasts, the episode also has a great overview of the history of fitness, bodybuilding, and endurance sports. For those that know how research in sports and fitness specific to women is lacking, there is a great discussion on that too (57:50).
Galpin and Huberman talk about 9 areas for physiological adaptation. (6:11) These are quickly summarized in about 3 minutes starting at around 6:11 into the podcast. The most important part for those interested in longevity or building muscle or running faster or longer is the section on assessment that begins at about 1:07:39
Skill or Technique - not much here for runners
Speed - not much here for runners
Power* - great assessment protocols see table below
Strength* - great assessment protocols see table below
Muscular Endurance* -great assessment protocols see table below
Muscular Hypertrophy
Anaerobic Capacity* - great assessment protocols see table below
Maximal Aerobic Capacity* - great assessment protocols see table below
Long Duration* - great assessment protocols for beginning runners, see table below
For runners that want to listen to the podcast to improve and assess their running, only the adaptations marked with * are covered in enough detail to have any takeaways. The following table summarizes the key ways to assess and measure adaptations.
Adaptation | Assessment | Male metric | Female metric | Podcast Link |
Power | Broad Jump | Height | 15% < height | |
​Power | Vertical Jump | 20 inches | 15 inches | |
Strength | ​Dead Hang | 60 seconds | 60 seconds | |
Muscular Endurance | Plank | 60 seconds | 60 seconds | |
​Muscular Endurance | Push Ups | 25 | 15 | |
Anaerobic Capacity | Max Heart Rate Recovery | 30 beats per minute | 30 beats per minute | |
Maximal Aerobic Capacity | VO2 Max | Max distance in 12 minutes | Max distance in 12 minutes | |
Long Duration | Easy run with no interruption | 30 minutes | 30 minutes |
The idea discussed in the podcast is that by assessing the above over the next week, you can determine areas of strength and weakness. Any weakness can be focused on in your training. So if your standing long jump is falling short, focus on activities that increase your power. Drs. Huberman and Galprin did not take that next step, yet, on how to address assessed weaknesses. Maybe the next episode.
What would you do if your broad jump was weak? More hills? Not doing 15-25 push-ups? Time to pull out the dumbbells?
Great post! Assessing fitness with insights from Huberman Labs and Dr. Andy Galpin offers a comprehensive approach to understanding physical health and performance. Their combined expertise on exercise science and human physiology is invaluable for anyone looking to optimize fitness levels. For those interested in advanced fitness strategies, this content offers a wealth of practical knowledge. Visit us at Industrial Cart for top-quality tools that help professionals and enthusiasts achieve their goals with efficiency and precision!
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