Dr. Andy Galpin Reveals Why Strength AND Endurance Training are Key to Unlocking Optimal Health 🚀
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In today’s video, we are. breaking down the age-old debate what is better for you Strength Training or Endurance Training? Dr. Andy Galpin takes a comprehensive look at how combining strength and endurance training can drastically improve your overall health and fitness.
What You’ll Learn:
The Science Behind Strength and Endurance Training: Discover the unique benefits each brings to your body and mind.
Synergistic Effects for Optimal Health: Understand how blending strength and endurance training can lead to improved cardiovascular health, muscle growth, and overall well-being.
Practical Application: Dr. Galpin shares effective ways to incorporate both training styles into your routine, regardless of your fitness level.
Why This Video is Crucial for Your Fitness Journey:
Expert Insights: Benefit from Dr. Galpin’s extensive knowledge in sports science and human performance.
Holistic Approach to Fitness: Learn how to create a balanced training regimen for long-term health benefits.
Boost Your Training IQ: Enhance your understanding of fitness with science-backed information and practical tips.
Timestamps:
0:00 – Introduction
0:30 – Differentiating between strength and Endurance Training
1:07 – Importance of Endurance Training and Strength Training
1:25 – Andy Galpin explains endurance protocols
4:24- Why it’s important to perform at High Heart Rates
5:30- Minimal Effective Routine
7:38- Taper in Cross Country Runners Study
9:04- Free Hypertrophy Highlights Fireside Chat
9:15- Watch Next
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Special Thanks to Max Lugavere:
Before we wrap up, we want to extend a massive thank you to The Genius Life Podcast for hosting Dr. Andy Galpin. Discussing the importance of human performance, Dr. Galpin had the opportunity to delve into his expertise and share invaluable insights with the audience.
The Genius Life Podcast consistently brings enlightening conversations to the forefront, and it was an honor for Dr. Galpin to contribute to this platform. Their commitment to exploring diverse topics around health, wellness, and performance aligns perfectly with our mission at BioMolecular Athlete.
Make sure to check out Dr. Galpin’s episode and follow The Genius Life Podcast for more thought-provoking content.
Connect with Max Lugavere and the Genius Life Podcast: https://youtu.be/Slcu2FzbvpE?si=Oigx5r2uCpa2IgYZ
I do two full body sessions of TSC(timed static contractions 90s). You really cant be more effective than that. Everythings taken care of exercise wise.
49 years old . Hard labor from 8 til now .. lifting from 12 .till now . Rugby 8 till22 . Blue collar lifestyle . No free rides . No excuse.
Man has a attitude 😅
Im 56 i do weight training 3 time’s a week and boxing circuit twice a week i have never felt better
0:13 What a pathetic excuse for a man. No words. Complete disgrace. The victim mentally in this worm. Your forefathers are turning in their graves.
Good morning Dr Galpin
Could you make the study available regarding the topic of "Taper in Cross Country Runners Study"
Thank you very much
0:57
At 8:45 what “minimal doses” is he referencing? “30 seconds on 30 seconds off… repeat that Four times“ is he saying that you could get to elite running endurance fitness and then for the rest of your life do Reents or jogging or something for 30 seconds on and 30 seconds off just four times once a week and you would keep your elite running endurance? I just want to make sure I understand the very last bit at the end which seems crucial.
Specificity. Only for the fierce competitor
As someone with 30+ yrs of sporting & competitve sport experience, as well as a background in biological sciences & biochemistry I tend to cringe when my fellow gym goers talk about doing cardio, and when I see what they do it is generally just walking on a treadmill for 30mins after an upper body session and having a chat. I just don’t like the short form word. It’s so non-specific. Interesting conversation though I’m sure Inigo is having a fit somewhere. 😀
Nobody should ever be asking about minimum effective dose if they truly care about their health.
They need to ask about the dose for optimum health.
I am so grateful you’re willing to share you knowledge, thank you Dr. Galpin!
Do burpees
A competitive world sprinter in her 40s was recently Merlene Joyce Ottey of course she had Jamaican genes where else would produce such amasing genes!❤
The world record for 50 year old in 100m is 10.8. it doesnt go to 12 seconds after age 65.
train like an athlete is king for anything.
I don’t like Andy Calpin because he "doesn’t care" about anything
😊
The main reason most people hate cardio is because it’s an uneasy activity. Lifting is very easy, but you can’t cheat running
The word ‘cardio’ means ‘heart’ in Greek. Without cardio, you are not considered a fit person, no matter how much strength training you are doing. Ask any ‘Cardiologist’. SMH!
I disagee that vigorous walking isnt a replace for running. Plenty of studies say it is. It’s all about the zone. If you can get to your zone then you can do whatever you want.
I do the 80% zone 2 20% High intensity zone 4 and weights 4 days week
Thanks Andy. I’ve been looking for a guy like him on internet for years. Many answers to many good questions, I really feel like I’ve read a few books after his videos.
That’s impressive. Would love to understand how you define fitness; to be improving your “fitness” at 62 after 50 years of training is astounding. Given the natural loss of testosterone, muscle mass, flexibility etc you must be doing something spectacular. I am one year older with 49 years training in the bank. There is no way I am fitter than my 25-50 year old self. It’s just a case of limiting losses now and training smarter as recovery is harder.
Thank you for this information !
I am 60, pushing my body hard on lifting, endurance/HIIT fairly equally, 6day/wk. It becomes a little like an addiction to see yourself improving at every level but, just slower than a teenager
Functional fitness.
Functional strength.
Functional power.
Functional endurance.
Train hard. Train right. Train smart.
Eat right. Rest right. Get results.
Keep on rockin’! 🤘
Summary for an endurance athelete:
-keep training both your aerobic and anaerobic system
-hit.the gym for muscels once .a week
You’ll be fine.
The cut of at the end without explaining the MEV for holing performance or increasing it in endurance and strength is really sad.
It adds up to around 90 minutes of moving per day: walking, sprinting, weights, mobility, core, yoga. I’m doing that right now and it’s a LOT.
The people who were dumb enough to buy toilet paper in 2020 instead of food/water, now want to get rid of farmers because of the "climate change" scam.
They would rather a clean butt than something to keep them alive.
I’ve done these for years and regretted not working on my mobility and flexibility. Guys add flexibility and mobility work. Just my 2 cents. 😢
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Off topic but is it just me or is that table and space between them way to thin haha
Ive been working out for over 50 years. I will be 62 this summer and I continue to improve my level of fitness. Weights, endurance zone 2 & a bit of HIIT. I am a Pilates & Yoga teacher and studio owner and I encourage all my students to cross train especially strength and walking. Find movement that you enjoy. Eat real food. Count macros & micros to become knowledgeable and relate it to how you feel to create overall awareness. Restorative yoga and breath-work are great intros to be mindful and prepare for meditation. Keep it up!!! It will make a huge difference in the aging process ❤
Can Dr Andy put out a reading list per chance of good books to learn all about training, injury and all things Galpin? Also love that youtube vids are beginning to come out again on this channel. Seems like there was a 5 year drought and the curse is lifted.
First team all ugly checking in! Lift and run! Who knows the zones, just effing do it.
If small amounts of training maintain muscle mass, strength, and cardiovascular endurance, is there any point to training above the minimum amount unless one is progressing? As a simple example, suppose I need 20 sets per week to gain muscle but only 3 sets per week to maintain it. Is it a total waste of time to do more than 3 but fewer than 20 sets per week? The same would apply to endurance, that unless you’re running faster or further over time, anything above the minimum is a waste.
very good podcast
@1:39 oh he said vigorous, ok. I heard something really different the first time.
Running is horrible for the body.
Do body weight cardio and you build muscle and cardio
Heres the thing. I remember Andy Galpin saying that for strength/hypertrophy training you need to do 10-20 sets per muscle group per week (and he said probably closer to 20). If you put that into 3 days a week (inorder to incorporate endurance and short high intensity cardio into the week as well) you’re going to have some pretty long workouts to say the least, especially if you add in those breathing technique cooldowns. For someone with a reasonable but limited amount of time, it doesn’t really add up. It almost makes more sense to focus on one facet at a time. Say build your strength to a certain point, then shift your focus while still maintaining it, since it only takes 1/7 the amount to maintain than it does to grow.
Why wouldn’t strength training count as Zone 2 training? When I do a strength session I can constantly see that I spend 40–50 mins in Zone 2. The only reason would be that it doesn’t meet the definition of advanced cardiovascular rate "with no break", because I take breaks between the sets. But even then the heart rate might be in Zone 2. What are your thoughts, Andy? You still wouldn’t count it as "cardio"?
Probably the best knowledge online worldwide for athletics, health, and backed by science, reality, and real life elite athletes, including the average healthy person.
Really interesting.
Thanks
Bob 🇬🇧
The study sounds flawed
3 times a week of lifting and 2 times of cardio is perfect for an average Joe. I have seen really good good results with three times or even two a week. With my clients. Ana nutrition is 💯
The difference between training for strength vs endurance is the duration of rest between sets.
Can we get a video on artificial sweeteners!
I run three miles before breakfast four to five days a week and lift weights five to six days a week after work. I started doing this after quitting smoking in 2017 and I have ran two marathons, including one under 4hrs. I feel so good!
A little off on the male 100 meter world records. The 35yo WR is 9.87 50yo WR is 10.88. Even the 60yo WR is under 12 seconds. Hyperbole!