Maximising endurance and fat loss

• There are several categories to endurance
  • I want to have enough energy throughout the day
  • I want to be able to do a lot of work for longer (playing badminton for longer)
  • I want to be able to move around and not feel tired (climbing stairs)
  • I want to be able to have long days and not feel that tired, (Like being able to walk through DisneyLand the whole day)
• Endurance is really about fatigue management
• If you wanted to lose fat, pure speed/power/strength training won't help you because you aren't doing enough work
  • You should doing weights in the muscular endurance/hypertrophy range

Max heart rate training

• The sugarcane protocol for max heart rate training
  • Start with 20s and 3 sets
    • Keep adding rounds until you get to 7 rounds and maintain the sets
      • Then aim to get more work done in that setting
      • and maybe rest like 2-3x the work session
• You want like a 6 minutes per week worth of work

Anaerobic output training

• It's 10-15 mins of trying to get somewhere as far as you can
• This could be running, on a bike.
• The 1 min on and off routine here is quite good.
  • Do like 95% max heart rate for 1 min and then 50% heart rate for another min.

Long duration training

• Move for about 30-60 minutes
  • 30 minutes minimum, 60-120 minutes ideally
• If it's too monotonous, mix in other exercises like :
  • 3 minutes each (Long duration)
    • farmers carry
    • plank
    • BW squats
  • or 10 minutes each
    • row
    • bike
    • treadmill

Requirements per week

• 6 minutes of max heart rate work
• 10-15 minutes of maximum anaerobic work
• 30-60 minutes of long duration work
• progress each week with either distance, time or weight

source: Guest Series | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat - Huberman Lab