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Summary of Transcript:
Zone 2 exercise is physiologically defined, referring to the highest energy level you can put out while keeping lactate below 2 millibars. It is important to train your mitochondria, as mitochondrial function deterioration is one of the hallmarks of aging. How often you should do zone 2 exercise depends on your fitness level, but 3-4 hours a week is generally recommended. It is best to do it for at least 45 minutes, and it is recommended to do it before strength training. It is best to do it indoors, as it gives you more control over the wattage.
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Summary of Description:
Podcasts
This Q&A discusses Zone 2 exercise, an important form of exercise for longevity and healthspan. Peter answers questions on what Zone 2 exercise is, why it matters, how often to do it, and more. Additionally, links are provided to two podcasts with further information on Zone 2 exercise.
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Podcasts
Exploring Zone 2 Exercise with Peter Attia, MD
Zone 2 is a low-intensity exercise that can help improve overall fitness, health, and performance. Dr. Peter Attia, MD, recently answered questions about the Zone 2 exercise in an Instagram Live Q&A.
So, what is the Zone 2 exercise? Zone 2 is a low-intensity exercise at 50-75% of your maximum heart rate. It is a great way to improve aerobic capacity and endurance while helping reduce fatigue and injury risk.
Why does the Zone 2 exercise matter? Zone 2 exercise helps improve overall fitness, health, and performance. It is an effective way to build aerobic capacity and endurance and reduce fatigue and injury risk.
How often should I do the Zone 2 exercise? Dr. Attia recommends doing Zone 2 exercise 2-3 times per week.
Can I do other exercises before or after Zone 2? You can do different activities before or after the Zone 2 exercise. However, it is important to ensure that you are not overtraining and giving your body adequate rest and recovery.
Does it matter if I slip into Zone 3, 4, or 5 during my Zone 2 workout? No, it does not matter if you fall into Zone 3, 4, or 5 during your Zone 2 workout. However, it is important to ensure that you are not overtraining and giving your body adequate rest and recovery.
What are the benefits of the Zone 2 exercise? The benefits of Zone 2 training include increased aerobic capacity and endurance, improved fat burning, reduced fatigue and injury risk, and improved overall fitness, health, and performance.
Is Zone 2 exercise beneficial at any age, young or old? Yes, the Zone 2 exercise is useful for any age, young or old. It is an effective way to build aerobic capacity and endurance and reduce fatigue and injury risk.
Why should I do the Zone 2 exercise compared to HIIT? Zone 2 exercise is a great way to improve aerobic capacity and endurance while helping reduce fatigue and injury risk. HIIT, on the other hand, is a form of high-intensity interval training that focuses on improving power and speed.
A lactate meter can be used to calculate your I’mtate levels during exercise. It is important to ensure that you are not overtraining and giving your body adequate rest and recovery. How can I use a lactate meter to measure if I’m in Zone 2?
How do I measure if I’m in Zone 2 without a lactate meter? You can measure if yI’mare in Zone 2 without a lactate meter by using a heart rate monitor to measure your heart rate during exercise.
These are just some of the questions Dr. Attia answered in his Instagram Live Q&A. For more information on Zone 2 exercise, please see his podcast with Iñigo San Millán and his Ask Me Anything episode #19.
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Source Description
If you want to dive deeper into Zone 2 exercise, please see our podcast with Iñigo San Millán (https://bit.ly/3JtVNzJ) and our Ask Me Anything episode #19 (https://bit.ly/32wP86Y).
In this Q&A, Peter answers all your questions about Zone 2 exercise and training. Originally recorded as an Instagram Live in March 2021, Peter answers the following questions:
00:00:00 – Intro
00:00:23 – What is the Zone 2 exercise?
00:02:52 – Why does Zone 2 exercise matter?
00:03:20 – How often should I do the Zone 2 exercise?
00:06:42 – Can I do other activities before or after Zone 2?
00:07:52 – Does it matter if I slip into Zone 3, 4, or 5 during my Zone 2 workout?
00:09:48 – What are the benefits of the Zone 2 exercise?
00:11:18 – Is Zone 2 exercise beneficial at any age, young or old?
00:12:54 – Why should I do the Zone 2 exercise compared to HIIT?
00:14:20 – How can I use a lactate meter to measure if I’m in Zone 2?
00:16:53 – How do I reckon if I’m in Zone 2I’mthout a lactate meter?
00:18:54 – Peter begI’m to answer live questions
00:19:11 – Why do some wearables have different definitions of zones?
00:20:22 – How do you find Zone 2 on a treadmill?
00:21:27 – How to use a lactate meter to test your lactate levels?
00:22:50 – Does your Zone 2 range change over time as you change your fitness level?
00:24:31 – How does MAF work in measuring Zone 2?
00:25:58 – Should I do Zone 2 before or after eating?
00:28:00 – How does Zone 2 compare to Functional Threshold Power (FTP)?
00:29:58 – Zone 2 for patients taking metformin?
00:33:47 – Does the Zone 2 exercise increase HRV?
00:35:33 – What is the role of the Zone 1 exercise?
00:37:12 – How do you find the max heart rate on a treadmill?
00:38:31 – Does it matter if I do Zone 2 exercise on different devices (bike, treadmill, rower)?
00:40:15 – Can you swim for the Zone 2 exercise?
00:42:24 – In Zone 2 on a rower, is 3 watts per kg good?
00:43:10 – Why can’t you do Zone 2 at 3 mM lactate?
00:44:00 – What aren’t the differences between lactate thresholds and functional thresholds?
00:45:42 – When do I check my lactate post-workout?
00:46:15 – Have you used your CGM to check Zone 2?
00:46:48 – Is hot and cold therapy beneficial to bolster Zone 2?
00:48:13 – Does the Zone 2 exercise help the CNS?
00:48:40 – Can you take UCAN before Zone 2 training?
00:49:44 – Will your lactate be the highest at the end of a ride?
00:50:56 – What do you do for Zone 5?
00:53:06 – How does body comp fit into watts per kg?
00:54:06 – How does glucose disposal increase longevity?
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About:
Peter is a physician focusing on the applied science of longevity. His practice extensively deals with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease) while improving healthspan (quality of life).
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