Loading...
January 18, 2023 • 2hr 1min
GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
Huberman Lab
In this episode, Dr. Andy Galpin, professor of kinesiology at Cal State University Fullerton, discusses the 9 different types of exercise adaptations and how to assess your current fitness level across each of them. He explains the history of exercise science, common misconceptions, and provides actionable tests and protocols for evaluating strength, endurance, power, and other aspects of physical fitness. This information allows listeners to identify their weaknesses and design optimal training programs to reach their health and performance goals.
GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
0:00
-0:00
Key Takeaways
- There are 9 major types of exercise adaptations: skill/technique, speed, power, strength, muscle hypertrophy, muscular endurance, anaerobic capacity, maximal aerobic capacity (VO2 max), and long duration steady state
- Assessing your current fitness level across these 9 areas is important for identifying weaknesses and designing an optimal training program
- A combination of strength training and endurance training is ideal for overall health and longevity, rather than focusing exclusively on one type
- Lifelong endurance athletes often have excellent cardiovascular health but may lack strength and muscle mass
- Strength training became more popular in the late 1970s/early 1980s due to bodybuilding and figures like Arnold Schwarzenegger
- Many common beliefs about strength training (e.g. not training muscle groups on consecutive days) come from bodybuilding and may not apply to other goals
- Women can benefit greatly from strength training, though historically it was male-dominated
- Simple tests like push-ups, planks, and broad jumps can be used to assess different aspects of fitness without specialized equipment
- For overall health, aim for a VO2 max above 35 ml/kg/min for men and 30 ml/kg/min for women
- Assess your fitness across all 9 areas at least once per year, focusing more frequently on your weakest areas
Introduction
In this episode, Dr. Andy Galpin, professor of kinesiology at Cal State University Fullerton, discusses the 9 different types of exercise adaptations and how to assess your current fitness level across each of them. He explains the history of exercise science, common misconceptions, and provides actionable tests and protocols for evaluating strength, endurance, power, and other aspects of physical fitness. This information allows listeners to identify their weaknesses and design optimal training programs to reach their health and performance goals.
Topics Discussed
The 9 Types of Exercise Adaptations (5:40)
Dr. Galpin outlines the 9 major types of adaptations that can occur from exercise:
- Skill/technique - improving movement efficiency and form
- Speed - increasing velocity and acceleration
- Power - speed multiplied by force
- Strength - maximum force production
- Muscle hypertrophy - increasing muscle size
- Muscular endurance - sustaining repetitive movements
- Anaerobic capacity - maximum work in 30-120 seconds
- Maximal aerobic capacity (VO2 max) - maximum oxygen utilization
- Long duration steady state - sustaining submaximal work for 20+ minutes
He notes that fat loss and general health are not specific adaptations, but rather byproducts of training these 9 areas.
History of Exercise Science (40:51)
Dr. Galpin provides historical context for how exercise science and popular training methods developed:
- 1950s-1970s saw a boom in endurance training and running
- Strength training was viewed skeptically until the late 1970s
- Arnold Schwarzenegger and bodybuilding popularized weight training in the late 70s/early 80s
- This led to a focus on isolation exercises and "body part splits" in training
- More recently, functional fitness and circuit training have become popular
He explains how this history informs many common beliefs and practices around exercise that may not be optimal for all goals.
Women and Strength Training (57:22)
Dr. Galpin discusses the historical male dominance of strength training and how that is changing:
- About 35-40% of the professional athletes he has worked with are female
- There are increasing numbers of female strength coaches and exercise scientists
- More research is needed on female-specific training questions
- Women can benefit greatly from strength training for health and performance
Movement/Skill Test (1:07:18)
Dr. Galpin outlines a simple 4-step process to assess movement quality:
- Record yourself performing basic movements like squats, push-ups, etc.
- Analyze each joint for symmetry, stability, awareness, and range of motion
- Look for major flaws or limitations in technique
- Score movements as 0 (severe limitation), 1 (minor flaw), or 3 (good)
He recommends having a qualified physical therapist or movement specialist do a full assessment if possible.
Speed and Power Tests (1:12:38)
For assessing speed and power, Dr. Galpin recommends:
- Broad jump test: Jump as far as possible from a standing position. Aim to jump your height or further.
- Vertical jump test: Jump and touch as high as possible on a wall. Aim for 24+ inches for men, 20+ inches for women.
- More advanced tests can be done with force plates and velocity measurement devices.
Strength Test (1:18:42)
Dr. Galpin suggests these tests for assessing strength:
- Grip strength: Use a hand dynamometer. Aim for 40+ kg for men, 35+ kg for women.
- Dead hang test: Hang from a pull-up bar. Aim for 30+ seconds.
- Leg extension: Try to lift your bodyweight for 1 rep.
- Front squat hold: Hold half your bodyweight in front squat position for 45 seconds.
Hypertrophy Test (1:27:16)
To assess muscle mass:
- Get a body composition scan (DEXA preferred)
- Calculate Fat-Free Mass Index (FFMI)
- Aim for FFMI of 20+ for men, 18+ for women
Muscular Endurance Test (1:29:38)
Dr. Galpin recommends these tests for muscular endurance:
- Push-up test: Do as many push-ups as possible without rest. Aim for 25+ for men, 15+ for women.
- Plank test: Hold a plank for 60+ seconds.
- Use 75% of your 1 rep max and do as many reps as possible. Aim for 8-12 reps.
Anaerobic Capacity and Heart Rate Recovery Test (1:36:23)
To test anaerobic capacity and heart rate recovery:
- Do 30-60 seconds of all-out effort on any cardio machine
- Measure heart rate immediately after and at 1, 2, and 3 minutes of recovery
- Aim for 30 beats per minute drop in first minute, 60 in two minutes
Maximal Heart Rate and VO2 Max Test (1:39:29)
Dr. Galpin outlines options for testing VO2 max:
- Gold standard: Laboratory VO2 max test with gas analysis
- 12 minute Cooper test: Run as far as possible in 12 minutes
- 1 mile walk test: Time a 1 mile walk and record heart rate
- Aim for VO2 max of 35+ ml/kg/min for men, 30+ for women
Long Duration Steady State Exercise Test (1:42:42)
To assess steady state endurance:
- Maintain consistent work output for 20+ minutes without stopping
- Ideally, do this while only breathing through your nose
- Choose an activity relevant to your lifestyle/goals
Fitness Testing Frequency and Testing Order (1:44:00)
Dr. Galpin provides guidance on how often to test and in what order:
- Do a full assessment of all 9 areas at least once per year
- Test more frequently in your weakest areas
- Spread tests over 3-5 days for best results
- Do non-fatiguing tests first (body composition, movement quality)
- Do strength/power tests before endurance tests
- Standardize warm-up and testing protocols for consistency
VO2 Max Measurements (1:52:44)
Dr. Galpin provides more detail on VO2 max targets:
- Minimum target: 35 ml/kg/min for men, 30 for women
- Good target: 50+ for men, 45+ for women
- Elite endurance athletes may reach 70-80+
- VO2 max tends to decline with age but can be maintained with training
Conclusion
Dr. Galpin emphasizes the importance of assessing your current fitness level across all 9 types of exercise adaptations. This allows you to identify weaknesses and design an optimal training program. While you don't need to be elite in every area, having a baseline level of fitness across all domains is important for overall health and functionality. Regular testing (at least annually) helps track progress and adjust training as needed. In future episodes, Dr. Galpin will provide specific protocols for improving each area of fitness based on your assessment results.
