Andrew Huberman· PhD
exercise that's of 60 Minutes in duration or less and that is intense but not allout effort okay here we're not talking about percentage of single repetition max weight here we're not talking about 70 to 85% of one's VO2 max what we're talking about is you subjectively gauging what is a 10 out of 10 effort like you could not do any more you could not contribute any more effort to that exercise bout and that's true whether or not we're talking about resistance training exercise or cardiovascular exercise like running or rowing or things of that sort what we know is that if you do that sort of exercise for about 60 Minutes or Less you promote the exchange of components between the blood and the lymphatic system that increase the circulation of those cells and chemicals within the innate immune system such that not just during exercise but for many many hours afterwards maybe even as much as 24 hours afterwards your innate immune system level of Baseline activity is ramped up allowing you to better combat infections such as colds and flu