In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, an exercise physiologist. We revisit the first episode of his Huberman Lab Guest Series to discuss the nine major components of physical fitness and how to assess your abilities. We explain practical tests for movement quality, power, strength, muscle mass and endurance, including grip strength, push-ups and VO2 max. We also discuss how to organize fitness testing, track progress and identify which areas to prioritize in your training to support long-term health and performance.
Show notes: https://go.hubermanlab.com/7sgI40w
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Dr. Andy Galpin
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Timestamps
00:00:00 Andy Galpin
00:00:44 Fitness Goals, Appearance & Performance
00:02:32 Nine Components of Physical Fitness
00:06:03 Movement Skill, Tool: Assessing Movement Quality
00:09:53 Speed Testing
00:10:15 Power, Tool: Standing Broad Jump
00:11:36 Grip Strength, Dynamometers & Dead Hangs
00:13:35 Lower Body Strength, Leg Extensions & Squat Holds
00:16:10 Safe Testing, Technique & Consistent Warm-Ups
00:17:08 Muscle Mass, Body Composition & Fat-Free Mass Index
00:19:14 Muscular Endurance, Planks & Push-Ups
00:20:44 Anaerobic Capacity, Maximum Effort Tests
00:22:18 Maximum Heart Rate & Heart Rate Recovery
00:23:33 VO2 Max, Running & Walking Tests
00:25:19 Long-Duration Endurance, Steady-State Exercise & Nasal Breathing
00:26:20 Testing Frequency, Test Order & Training Priorities
00:30:38 Acknowledgements
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