Exercise
Andrew Huberman prioritizes regular exercise as an essential component of his daily routine, aiming to engage in physical activity for 4-5 days per week. He emphasizes the importance of incorporating a variety of exercises, including high-intensity interval training (HIIT), zone 2 training, and moderate-intensity cardio. This approach promotes overall cardiovascular health, muscle strength, and flexibility.
Huberman's exercise routine includes running, cycling, swimming, and strength training, ensuring that different muscle groups are targeted and challenged. He also incorporates yoga to improve flexibility and balance. To enhance his overall health, Huberman completes a cold plunge or shower 2-3 times per week. This exposure to cold temperatures triggers the release of endorphins, promoting alertness and mood elevation.
# Huberman's Fitness routine
## Sunday
***Endurance Training*** - Huberman starts his week with a long endurance workout, typically cycling for 60-90 minutes at a moderate pace. This type of workout helps to improve cardiovascular endurance and promote fat burning.
## Monday
***Legs Resistance Training*** - On Monday, Huberman focuses on leg exercises, targeting major muscle groups such as quads, hamstrings, and glutes. He typically performs 3 sets of 10-12 repetitions for each exercise, with a moderate weight that allows him to maintain proper form throughout the entire set.
## Tuesday
***Heat & Cold Exposure/Recovery*** - On Tuesday, Huberman incorporates two key practices: heat exposure and cold exposure. He spends 20 minutes in a sauna or steam room to promote relaxation and muscle recovery. Later in the day, he completes a cold plunge or shower for 1-3 minutes to enhance circulation, reduce inflammation, and promote alertness.
## Wednesday
***Torso & Neck Resistance Training*** - On Wednesday, Huberman shifts his focus to the torso and neck, performing exercises for major muscle groups such as chest, back, shoulders, and neck. He follows the same set and rep scheme as he does for leg exercises.
## Thursday
***Cardiovascular Training*** - On Thursday, Huberman engages in another cardio session, focusing on zone 2 training, which is a moderate-intensity exercise that keeps the heart rate within a specific range. He typically cycles or swims for 45-60 minutes at a sustainable pace.
## Friday
***Active Recovery*** - On Friday, Huberman engages in active recovery, which involves low-intensity exercises that promote muscle repair and prevent overtraining. He might go for a leisurely walk, swim, or do some gentle yoga poses.
## Saturday
***Rest and Recharge*** - Saturday serves as a full day of rest and recovery, allowing the body to fully replenish its energy stores and prepare for the upcoming week of workouts. Huberman may engage in light activities like reading, spending time in nature, or pursuing hobbies that bring him joy.
Overall, Huberman's exercise routine is well-balanced and incorporates a variety of exercises to target different muscle groups and promote overall fitness. He emphasizes moderate intensity and consistency, ensuring that he gets enough rest and recovery to prevent overtraining.