Do you want to boost your overall fitness now? What are you waiting for? Take notes from renowned neurobiology and ophthalmology professor Dr. Andrew Huberman, who shares in detail his deeply researched program for busy men and women looking after their bodies.

Huberman’s fitness program focuses on strength, endurance and speed, requiring only 20-60 minutes a day to improve your physical and mental health.

“We should all be doing resistance training and cardiovascular training. Men, women, everyone. The data is absolutely clear about the health and longevity benefits,” Huberman wrote on his Instagram. , which Andrew calls “anti-boredom”, is specifically designed for people who are over 30 and work long hours and travel a lot.

“The challenge is how to program both between busy schedules.” Travel, etc”.

Huberman said, “It probably won’t make you the strongest or reveal the outer limits of your endurance, but it will bring out excellent strength, endurance, speed, etc.”

Does the program include weight training?

According to Huberman, this weekly chart for people involved in weight and strength training and those who lift heavy weights can help them maintain optimal fitness.

“I find this program works best if you train with heavy weights (meaning heavy for you) in the 3-8 repetition range and approach failure on each work set, but not too often. And get plenty of rest between sets. “Strength takes strength training. No workout lasts for 1 hour.” all cardio zone 3 or above.

Andrew’s all-round fitness program requires one hour a day

According to Huberman, his “all-around” fitness program, which is designed to increase your strength, endurance and speed while being sustainable, requires only 20-60 minutes per day. Here’s the weekly breakup:

• Day 1: Cardio (long, slow/moderate) – 45-60 minutes
• Day 2: Resistance training (legs) – calves, quadriceps, hamstrings
• Day 3: Rest/Recovery
• Day 4: Resistance training (“torso” push-pulls): overhead presses, dips, chin-ups, rows
• Day 5: Cardio (moderately vigorous) – 30 minutes
• Day 6: Cardio (fast) – 15 minutes
• Day 7: Resistance training (arms, abs, calves)

Strength and endurance require balanced fitness

According to Huberman, pushing the outer limits of endurance helps develop excellent power and speed, which your body can maintain for long periods of time.

Strength training increases muscle size, strength and endurance. You can try bodyweight exercises like push-ups, free weights, weight machines, or resistance bands.

What is benefits of strength training,

Some benefits of strength training include:

• A strong body allows you to perform activities and activities that require strength without tiring.
• Muscle strength helps you maintain a healthy body weight by burning calories and increasing your body composition, which is the ratio between fat and muscle.
• Building strength boosts mood and energy levels While promoting healthy sleep patterns. It can boost confidence, provide a sense of accomplishment, and allow you to add more difficult or strenuous activities to your fitness routine.
• Developing muscle strength helps build strong, healthy muscles and bones. This helps to develop good posture and get relief from back pain.
• You’ll have more stability, balance and flexibility, reducing the chance of injury and falls.

Get the latest news live on Times Now with breaking news and top headlines from fitness, health and more from around the world.