How To Build Endurance In Your Brain Body - 2021

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Title : How To Build Endurance In Your Brain Body Author(s): Andrew Huberman Link(s) : https://www.youtube.com/watch?v=VQLU7gpk_X8

Endurance is the ability to engage in continuous effort, mostly meant in the context of movement.
Cardiovascular exercise is vital for improving focused work.
Willpower is neurons in our brain.
What prevents us from enduring? is the main question.
Quitting is a mental thing:
- Desire to continue and willingness to quit is mediated by events in our head.
- Reason we quit is mostly because our mind quits rather than the body quitting.
There is no such dichotomy as 90% mental 10% physical, everything is physical, it is all the nervous system.
Sodium, potassium, magnesium is need to drive the brain.
4 kinds of endurance and suggested protocols:
- Muscular: 3-5 sets of 12-100 reps with rest periods of 30-180 seconds e.g. planks, wallsit, pushups etc. Avoid eccentric loads.
- Long-duraion: Anything >12 minutes, <100% of heart rate for 1 set.
- (High Intensity) Anaerobic endurance: 3-12 sets done at whatever speed is safe. Work/Rest ratio is 3:1 - 1:5.
- (High Intensity) Aerobic endurance: Same sets as above, and ratio of 1:1 is better on average, max 2-3 times/week with atleast a 24 hour break in between.
Breathing:
- In general nasal breathing is better.
- Exhale on max effort (using mouth for more volume), inhale on less intense part.
Galpin equation as a rule of thumb on how much water to drink.
Using the visual system to get extra kicks: When for e.g. running, focusing on a milestone then dilating the view once you reach there and then focusing on another milestone is helpful.