Andrew Huberman· PhD
And under those conditions, exercise snacks are a terrific way to maintain the fitness that you've already built and developed, and you don't lose any ground in a week say where you get particularly busy.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
And under those conditions, exercise snacks are a terrific way to maintain the fitness that you've already built and developed, and you don't lose any ground in a week say where you get particularly busy.
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Again, the purpose of these exercise snacks is to get your heart rate up. It's of course, to do this while not getting injured, and it is entirely compatible with an existing exercise program. It in no way is going to impede your performance in strength or hypertrophy or other forms of long-form endurance or high-intensity interval training, quite to the contrary. Everything we know about these exercise snacks is that they enhance various aspects of your physiology in ways that promote both recovery and performance in your other types of exercise and your other types of athletic endeavors.
getting up and doing 10 body weight squats every 45 minutes over a 7 and a half hour workday is better at regulating blood glucose levels than a 30-inut minute walk
“Exercise snacks” pre- and post-meal
So, you know, we define an exercise snack as less than or equal to one minute of vigorous intensity exercise. It could be jumping on a stationary bike. It could be a series of air squats or bodyweight style exercise.
let's just talk a little bit about exercise snacks which is a type of high intensity aable training workout it involves doing something at vigorous intensity you know a vigorous intensity um heart rate for one to two minutes and they're often called exercise snacks because you can just do them whenever throughout the day
and also you know can be used to kind of if you feel like you don't have enough time with your main training sessions during the week to kind of meet that minimum recommended levels of physical activity I think the exercise snacks again can be additive so they can be used to kind of bring your total exercise volume during the week up to meet those activity levels or sneak in maybe extra exercise if you don't find you have the time or you miss a training session or maybe there's a day where you just don't have the time to dedicate to an actual training session I'm going to do exercise snacks today and that could be a suitable alternative
one of the barriers to exercise for some people is oh I have to exercise for 30 to 40 minutes at a time I don't really want to to do that now people should probably learn to do that but you know for people who may not comply with that it feel psychologically easier than long workout and they don't really require any special equipment if you're doing them throughout the day when you're working at a job you don't even have to change your clothes and so it just removes that psychological barrier that I have to get dressed and go to the gym and exercise for 30 minutes at a time with exercise snacks you're doing it for 1 to five minutes and then it's over and you just do it a few times per day so psychologically they feel easier
So I'm going to do five 30 second sprint. Maybe you have a pelaton at home and it's next to your desk at, you know, you're working. You get on the pelon and you just cycle as hard as you can for 45 seconds and you get off. You do that five times throughout the day. Maybe, you know, every hour you do it or something. So you don't even really have to change. into exercise clothes, but it's structured. You planned on doing it or you go out to your home gym and you do a set of squats or you do a set of uh, you know, a bench press or something like that. So, the exercise snacks are structured, but they're still short and they're sort of just still injected in throughout your day. So, you don't have to change, you don't have to go to the gym, you probably don't have to shower after doing them. Um, that's kind of the idea behind those.
Find a way to make it frequent. Or you're doing your exercise snacks, find a way to just start doing them throughout the day. If it's three times throughout the day, great. If it's six times, even better. Find a way to just get up and do one minute.
People that listen to this podcast know that I I've become over the years really interested in these exercise snacks or um actually, as you call them, movement snacks. And I just want to take a moment to give you and Juliet props because you guys have been talking about these for, you know, I don't even know how long now. It's been about a almost a decade maybe.