@@shalem8536 exercising in the morning rather than in the evening is better than not exercising at all. Likewise, exercising in the evening rather than in the morning is still better than not exercising at all. IN SHORT MOVE YOUR BUTT AND DON’T STAY AT ONE PLACE. Increase your NEAT, increase your total exercise volume. You will live longer and better, guaranteed
1:28: ✅ Zone 2 training, a form of steady state cardio, has numerous health and fitness benefits for everyone. 3:28: 💪 Developing slow twitch fibers through Zone 2 training has indirect benefits for fast twitch fibers, such as increased capillarization, improved nutrient delivery, and removal of metabolic byproducts. 7:21: ✨ Lactate is not a waste product, but a valuable source of energy for the body during exercise. 10:45: 💪 Zone two training improves the size and quality of mitochondria, aids in lactate processing, and benefits both slow and fast twitch muscle fibers. 14:33: 💡 The most effective way to find your zone two is through the talk test, where you can maintain a conversation while exercising. 17:31: ✅ Zone 2 training helps improve cardiovascular fitness and metabolic efficiency. 20:48: 📚 Zone 2 training can help reduce the risk of metabolic dysfunctions like type 2 diabetes. Recap by Tammy AI
Good content. can you please cover the reason behind imbalance muscle growth? Like imbalance size of chest pecks. I'm right handed, yet my right peck is way smaller than the left peck. I have tried to train these two sides different with more weight to the weaker side (right peck) but no much difference. Can we dig deep into this please?
For all the people who might consider starting to work out: When you first start, NEVER start using schedules or goals (for example achieving a certain weight) but learn to love doing the activity itself. The moment your goal is your only motivation; it's just a matter of time before you quit and it's been for nothing. I, for example, love lifting weights. (bodybuilding/powerlifting) Let's say there's an exercise that would definitely increase my gains but I absolutely hate doing it; I'll simply pass on that. I won't let that potentially harm my love for the sport. When you've ''learned'' to love the activity itself, you can always set up goals or challenges in the future if that's something that you want to do.
The better advice is to forget motivation. Motivation is temporary. Learn discipline and force yourself to go. Only when you see your first results will you truly be able to appreciate yourself for working out.
What a knockout lecture! Dr. Robert Baron at UCSF mentioned that working with pre-diabetic patients with exercise and diet outperformed Metformin in one of their clinical trials, which supports what you are saying here. Very proactive, useful, actionable information for a long health span. Thank you.
Thank you for this. I've recently lost 69 lbs and down from 265. I definitely plan to try the zone 2 training. Over 20 years have passed with me taking care of patients and not taking care of myself. I once was a dedicated 5-6 day per week gym guy but admittedly didn't do the amount of cardio I needed . I was scrawny and placed emphasis on gaining weight . I gained 50 lbs muscle going from 145 to 195 but as life and career happened I became sedentary and went from 195 to 265 and out of shape and out of breath. With the kids growing and spreading their wings I am inspired to get back my endurance and do some mountain elk hunting and African hunts . Despite knowing my anatomy and physiology I just seemed somewhat overwhelmed on how to proceed on my journey. You have helped me enormously. Thanks so much .
I remember when I was able to say, "The mitochondria is the powerhouse of the cell," but then I started Uni and it became "the ATP synthesis by oxidative phosphorylation." That was a day I'll always remember as it crushed me. Not long after that was the day I could no longer just say "Krebs Cycle," but instead had to list each of the steps. Don't go to Uni kids. It takes the magic out of your childhood.
I’ve been excercising since 13yrs old, 26 now and I’ve seen the consistent within my body and upgrades I’ve been receiving rather than downgrades or pain and hurt. Also working in my CPT. Love IHA, I’m learning so much!
So, you've been consciously exercising for half of your life so it sounds like you've established a long-term habit. That is so, so important. When you get to be older, if you can maintain your habit and manage to stay injury free, you will likely notice the real benefits to all of that work. Just compare yourself to non-active people your own age and you will (a) be amazed and (b) feel like a superstar. I'm the opposite age (62) and I feel like I'm 26. Keep it up and you'll notice that it's not really work any more. It's just something you do. I'm not me if I'm not training for something.
@@mailelement1100 I am 52 and and speedskating/rollerblading for 30 years. I do sometimes 20 miles. I feel like a teenager. I never drank or smoked. My doctor stopped drinking and started an exercise program. He is off two meds already.
@@blaze1148 Yes. You don’t have to do a lot, like running a marathon or anything, it can be something as simple as walking around the block a few times a day. As long as you do something on a daily basis, you will begin to see the benefits after a couple of weeks or so.
@@AngelInTheCloudz I don't do _something on a regular basis_ . 1. Big Gym workout Wednesdays including intensive aerobic, weight + resistance training, stability training. 2. Turbo trainer for one hour zone 2/4 Thursdays 3. Light stability / plymetric training Fridays 4. Rest Saturdays 5. Cycling club run 3-4 hours [mainly zone 2] 6. Mondays & Tuesdays rest days including fasting You don't need to do something everyday - that is total BS - let your body recover from sessions....just _normal living_ you use your muscles...you don't need to over stress them everyday.
@@blaze1148 That’s great for you, you’re not a beginner. Anything done daily gives results. I’m sending a message to everyone, even if they suffer from depression or other mental health conditions. Some people might be struggling and if they can’t do the full workout, they might not do it at all! My message is that you can still get results from a small effort, we don’t have to work hard, just be consistent. Whatever works for you is enough!
For me it's sleep, when nutrition is good. I can feel regeneration at around 7.5 to 8.5 h sleep (usually with interruptions but that doesn't matter), quite literally. Like an upgrade cycle, fluids replaced, tissues tighten, regen. To what degree that is really what's happening I am not sure, but I think it could be.
You and Adam seem to have been Top of your classes. Great explanation of Everything guy's. Really enjoy the learning process of basic bodily functions.
Thank you doctor, you have confirmed that Zone 2 exercise is key. I have been practicing zone 2 for two years now and work out 3 to 4 days a week averaging 10 to 12 miles per workout, 2 hours per workout. I use a polar beat heart rate chest monitor along with a sports watch to monitor total steps per workout. I also incorporate light weight training in between aerobic exercise. These two methods combined with cutting carbs and processed sugar out of your diet are key to getting you to your zone. Bottom line it's challenging work and gets easier as you progress, and the benefits are great. I passionately believe that we as humans need to get back to that "hunter gatherer" stage in human evolution to achieve our ultimate health goals because we have gotten lazy in the process which in turn has brought all the diseases and the shortening of life expectancy. We don't need get rich diet plans or magic pills to get to our fitness goals, all we need is taking what we already know and combining it with getting off our buts and moving.
Cycling is my go-to exercise. Mainly because my knees are done due to road running. Around zone 2 is my favourite speed. 2-3 hours at this rate leaves me feeling really tired but also really pumped.
I love the exercise videos. You guys definitely help me refresh my A&P as I go through nursing school. I definitely need to stay on top of my fitness, school is stressful and I can tell my fitness is plummeting, I gotta keep that DD-214 pounds off of me 😂
I am 66 years old and I would be curious as to what you would recommend for a woman my age? I have cervical disc spine disease and went from 5'9" to 5' 3" in just a few years. I would love to exercise but my body is really limited. Do you have any suggestions? I always look forward to your videos. Wishing you many blessings.
One of the beautiful things about exercise is that it can be tweaked and molded around an individual. Cycling is a great low impact activity that can be used for zone 2 training, and there are many different styles of stationary bikes that could be used.
@@theanatomylab Thank you for your kind advice. I can only stand for short periods of time and have tried a station bike which made it worse. I guess I would need to find someone who is geared toward older people and the shortcomings we have as we get older. I used to power walk 3 miles a day so I grieve still not being able to be active again. I do thank you for taking the time to try and help. I wish you many blessings.
Great video. I've been exercising since I was 30. I'm now 67 and I'm also a retired personal trainer. The standard guidelines and equations for my maximum heart rate etc are completely inaccurate for me. I'm not even slightly puffed at the maximum heart rate.
I am 58 and that’s been working out since I was a teenager. I do boxing and kickboxing now whereas I used to do strength training almost exclusively. The average heart rate stuff that is talked about does not apply to me at all just like you said.
I love your videos so much. I watch your content purely for fun. I got into exercising a lot over the last year and it's turned into a hobby for me. Your channel is one of my few go to channels to learn more about exercise science. The videos are super informative and organised, and I hope you never stop making them.
Sprinting ! I've added it back in and wow feeling great ! Dr Ronda Patrick and Dr Peter Atia talk about how important sprinting is to your health even more so than moderate cardio.
Health professionals like you provide right and accurate information unlike some fitness gurus who give inaccurate information, I felt more power, healthy and less strained when doing more volume with less intensity. Your handwriting is very much like mine and I know it's bad and stems from laziness!.
I love to experiment on my self as well. Long story short I was diagnosed with POTTS after 4 years of symptoms, and 8 months of experiments I am almost 100% back to normal! Just clean eating, water and working out. Love your video and your heart you drew as well!!!!
Love this content, my exercise routine consists of 7 days getting active. 6 days of endurance training and 1 day of an hour cardio aimed at increasing capillaries and restoring myself of metabolic by-products through not letting my heart bpm go past 120. This vid definitely showed me I’m on the right track 🔥
@@shubhamjain54519 reduce your pace/intensity when bpm goes beyond 120, easy enough to maintain a certain bpm if you monitor it throughout the exercise
@@shubhamjain54519when cells in your body get used to exercise, sort of like becoming fit, they will be "efficient" and can do more work for the same amount of blood required.
Hi Denise, I used to work out with you every day then life got busy and now I’m in my early sixties and getting back into your workouts! Love you lady! ❤t
Is playing tennis for 1.5 hours, four days per week enough? On the other days I do various kettlebell stuff, but not much. I don't have a car, so my transpo within a 3-miloe radius is bicycle and/or walking. 76 years old. Regularly active in several hobbies. I'm writing this while viewing the video. Going back to the beginning now to focus on it. Might have more questions. I like your videos, so I subscribed. Thumbs up.
Brilliant video, I have just started doing zone 2 sessions on the bike. This video has really helped understand better how this works and dial in my zone 2 sessions. Thank you!
When I started using resistance training equipment (3 years ago) in the swimming pool I started getting intense heartburn so I seen my doctor and they explained to me in high workout you’re lactic acid can build up in the lungs creating the feeling of heartburn. With swimming you have limits to taking in oxygen/breathing out waste so my doctor recommended I focus on taking more breaths/oxygen. He would of been far more concerned if I was having these symptoms in the gym breathing normally well working out. Now I’m hitting far longer distances swimming with zero symptoms which I put down to a increase in my muscle/blood volume lvl and the increase capillaries. Would be great to see video on Weight vs Strength and what path is recommended for best health.
Can you please do an episode on migraines and why it is more serious than "just a headache"? I have been a migraine sufferer and can emphasize with those having chronic migraines of varying severities. Anything you can share from a physiological standpoint will help understand this condition better. Thank you.
Subjectively, my experience/impression is that HIIT helps me to recover faster, and feel better during day. Never experienced that with endurance training (Eg running) or strength training (where I have most experience).
Thank you! After years of running... Weight lifting dance and yoga, I started trying HIIT, cross fit and now Tabata, with additional yoga. The combination of light weights, cross for Tabata and yoga I feel my very best. Stamina has increased, weight loss much easier with calorie deficit, I can get leaner pretty quickly. I feel much better, stiffness reduced, I think faster and more clearly, better breathing and over all well be-ing feeling. Im 62 and still feel as good as in my 30s. All the best. Keep at it!!!!❤🎉🎉🎉🎉🎉🎉
I do my best to alternate them all. I love HIIT because it feels like it let's me pound through those frustrating plateaus. However I undoubtedly need more recovery for this. Which is where supplementing in Zone 2 comes in, and then as the week progresses, zones 3 and 4 in addition to moderate strength training.
Your videos are so wonderful, I’m a retired nurse, and I love watching them and learning. My question is this when you’re talking about maximum heart rate, I think it’s important to know what you’re resting heart rate is. For example, my resting heart rate is somewhere between 42 and 44 bpm. Therefore if I’m getting my heart rate up to 220 minus my age (62) I’m going to a higher level than somebody who’s resting heart rate is 65.
Finding the fun and spirit of exercise never makes it cumbersome. Find that and humbling yourself with exercise, you'll achieve what you want. As long as you keep moving.
I have been fan of your videos. I believe this is one of the best. One thing I would like to mention that various studies show when working out we tend to burn carbohydrate at the beginning, when exercise intensity gets higher we tend to burn fat for energy, but it plateaus out much sooner and reverts back to burning carbohydrate again. So zone two training, the way you suggested - keeping a steady rhythm/intensity - probably is going to work for better carbohydrate burning but comparatively less for fat burning.
HIIT trumps steady state cardio any day. This is even with regard to aerobic fitness and cardio risk factors such as insulin resistance and inflammation. Plus, HIIT is more time-efficient and has even been shown to activate muscle satellite sells and boost muscle protein synthesis. As we age, it's far more important to engage our fast-twitch muscle fibers, and so-called zone 2 does not do this. It's the fast-twitch fibers that atrophy with age. Therefore, the best exercise combo BY FAR is HIIT and resistance training, Unless t you compete is some endurance events, there's no need for steady state cardio at all.
Congratulations on your fantastic channel! I used to be very active in sports (competitive wind surfing, paragliding, mountain biking, folk dances and jogging). This past January I had a freak accident where my left quadriceps tenon was severed. After 7 months I still have pain and have not regained full muscle strength. Can you please make a video where we can see what happens to the tenon, please?
Bro , if this guy is sponsoring something, then definitely i am going to try it . In my opinion this is THE BEST channel to maintain health. stay blessed brother 😇
Two tips I'm happy to add: 1) if you are combining resistance training and cardio in the same day, you will see noticeably better outcomes when starting with resistance training and ending with cardio. This is because the muscles used in resistance exercises will continue to work during cardio, effectively extending the resistance training, but the opposite isn't as effective. 2) Raw broccoli after a resistance workout. My go-to post exercise routine is eating a handful of raw broccoli. It reduces my muscle soreness by 80-100% (fluctuations are depending on other factors like sleep and the amount of resting activity that day). It's amazing. Sometimes I'll combine it with a protein supplement, but I've never noticed a difference in the outcome with or without the protein. I really wish I knew the mechanisms involved in this process just because I have a passion for health, so if anyone knows anything I'd be grateful for the input.
Cruciferous foods like broccoli have phytonutrients that drastically reduce recovery time and improve hormonal balances, making it perfect for post workout
Except doing it that way pretty much negates the zone 2 training. Personal trainer for 30+ years... You need to do the zone 2 first if your goal is to gain mitochondrial function
Thank you for this valuable info.Two months new to this world of science based lifestyle. Loving the results. I've watched this 2x's probably'll watch again. So interesting. Apparently been doing Zone 2 inefficiently. Drat!!!
I have type 2 diabetes and believe I might be in remission. For the past three months, I have been exercising regularly, and my glucose levels have ranged from 98 to 132. My routine includes both cardio and strength training. I focus primarily on zone 2 training, incorporate some HIIT, and vary my cardio to avoid plateaus. It has become more challenging to elevate my heart rate; previously, similar cardio workouts would push my heart rate over 150 bpm, but now it reaches only about 130 bpm.
Thank you, this is one of the most easy and direct explanation of phenomenon of exercise physiology I have ever seen ! especially explaining on the part all system are always running. one of the confusion about lactate training is people will think Aerobic is not working anymore, actually it's not true, it's just using anaerobic as more efficient fuel source. I love this video thanks
Excellent and clear explanation of body functionality. Growing up,I found people knew more about automobiles than appreciate how hughly important the body was; treat it with respect, and as your best friend and the health returns will be incalculable.
As a kid I watch this guy on PBS Covert Bailey and he always said, "If you can talk haultingly then you are in zone 2 and you will 'release the grease.' To this day Covert Bailey has been spot on.
I recently joined a gym. I go three days a week, how much time should I spend on cardio and weight training and should I do the weight training first or the cardio first? I’m not really looking to lose weight, but to be fit and have strong muscles and bones. I’m in my 40s.
That depends a little bit on your goals. Overall you can't go totally wrong with either scenario, but in general if your first priority is strength then you may want to start with strength and finish up with cardio, and vice versa. Ideally if you are concerned about maximizing every potential gain then you'd do them on separate days or separate the sessions by several hours, but again... for the person just wanting good overall health and fitness, the consistency is going to be the most important and the order won't matter much.
This should help - Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity - th-cam.com/video/UIy-WQCZd4M/w-d-xo.html Personally, I'd add some martial arts into the mix as well. Good luck.
Top marks for your excellent breakdown of the physiologies of Zone 2 training. I can see your point, as the top killers of the population for for metabolic and cardiovascular health. However, let me play Devil's Advocate. Zone 2 cardio will be minimal, if any strength and muscle, and even less bone density bone density. Females aged 50 years old and age 50 years old and up have a 15-year survival rate if they break a hip. Not to mention that any hospitalization for anyone is going to entropy their current muscle mass., strength will allow them to additionally, shrink Wheels prevent injury, which leads to hospitalization or incapacitation, by absorbing the impact of most balls or trauma that happens in life life, and allows an individual more unrestricted access to move and do the things they want. A proper resistance training routine provides cellular meditations some of the cellular at adaptations ozone to cardio while decreasing the risk of mortality. The title is a bit misleading as it says the number one most important exercise for longevity, which I presume, although you did not state it, it's some type of cardio. I would argue that moderate-intensity deadlifts or squats, done properly of course, 3 days a week contributes more to an individual's longevity. All that being said, my mentor always recommends that I argue against my position. So the argument I have against my position is this. Without Zone 2 cardio, an individual will die before they get a chance to experience the adaptations coming from a proper resistance routine. That being said, I still believe the literature reflect that resistance training is more beneficial for longevity. I am doing speech to text while driving so I'm sure I have butchered a lot of these words
Wow. That is completely missunderstanding of muscle energy system. Still it's better then most youtube videos on that thopic. At least you said that lactate isn't bad. Could you refer to the specific zone 2 adaptations that wouldnt occur when you train across the conceptual training zones?? That is tricky question, I already know the answer.
Thank you for this video. It drives me crazy when some body builders, not all, just those who don’t have the educational background or a good understanding of the physiological effects of different types of exercises, tell their clients to avoid cardiovascular or steady state aerobic training. The experienced body builders incorporate aerobic training in various forms during specific phases of their training as an integral part of their overall training regimen. I really hope those who are giving bad advice are watching this. The basic formula for good health and fitness is to incorporate some forms of cardio for respiratory and cardiovascular health, exercises that load the muscles and joints (weight lifting), mobility and flexibility training for joint health and function, and a sound nutrition. And of course progressive overload for continuous progress as the body is efficient and adapts quite well. Variation also helps with progression in that it challenges the body and prevents boredom. As we get bored with a particular routine we tend to not put as much effort to challenge the body over time. How much emphasis we place on one area of training depends on goals but it’s important to include all components when possible. Lastly, we have to understand overtraining, rest/sleep, and nutrition for optimal outcome and how they can set us back or help us progress. I really appreciate this video, thank you.
Great video, that’s why I exercise more whenever I can to bring myself to zone 2 or higher if possible. Can you do a video why our skin get itchy as we age? This is not due to medication but age becomes more prone to skin allergy. Thank you
Moisturizer after shower, I've noticed some of my clients have extremely dry skin because they skip that step and don't see the importance, dry skin will wrinkle and tear.
00:04 Zone 2 training has incredible health and fitness benefits 02:58 Zone 2 training benefits both slow twitch and fast twitch muscle fibers. 05:58 Lactic acid is a metabolic byproduct from anaerobic glycolysis. 09:03 During high intensity exercise, our body depletes ATP and accumulates lactate. This leads to heavy breathing during rest periods. 12:04 During exercise, lactate can build up and spill over into the bloodstream 15:00 Zone 2 training can be determined using heart rate zones or lactate testing. 17:41 Zone two training is recommended for cardiovascular fitness and health. 20:11 Zone 2 training improves metabolic efficiency and reduces risk of metabolic dysfunctions Crafted by Merlin AI.
15-35 min of moderate rowing, every single day with other exercises sprinkled in as time allows...untill I can't anymore. That will hopefully be my path to healthy longevity
So my masters was exercise Physiology. We learned back then that the reason you breathe more deeply with high intensity training, for example lifting weights or sprints, is not because of your need for oxygen but to ventilate carbon dioxide, which through the carbonic acid equation (bicarbonate and proton, carbonic acid, carbon dioxide and water) can acidify the blood. The lungs ventilate to blow off co2 and thus reduce the acidity of the blood, which is originally due to buffering lactate protons. Also ought to mention that you can do zone 2 training through fun activities like ice skating or sports. It doesn't have just be on a treadmill. The average person thinks that's what people do for exercise, and it isn't motivating for those types.
The challange today is to find a channel which tells the truth with facts and science based knowledge and information, which i am really thankful finding here on this channel. Thank you Institue of human... to do this. I often here the same things like doctors and therapist tell me but charge me come several times to visit them.
You need those muscle for metabolic adaptation and stability as we age, weight training is also more important to build muscle mass and prevent sacopenia.
Thanks for helping navigate the maze of fitness. Its so difficult to get correct information on this (Because everyone has buyin on whatever they are doing) that its brutal to get started effectivly. Because sure maybe your routine works out if you have all the time in the world, but some of us need to be healthy *efficiently* .
Please don't apologize for the time this video took, it's worth it minute by minute! Thank you for posting it. I have a question: Do you have data about increasing blood alkalinity using Wim Hoff breathing to reduce acidity and have sports improvement? Saludos desde Chile! 💪
This was just perfect timing! Thank you for all the information & all nuances about zone 2. Ive been trying all kinds of calculators to figure out my HR for zone 2, it always shows ~150, but the talk test shows ~130 and it feels much better for my body, so I will stick with it. I have L5S1 injury & am using the Kuznetsov applicator, and it really helps, would be great to know how it affects the body, It's so fascinating! Thank you again for your video & work 🖤
Hi, L4/L5/S1 degenerated disks this end. I've been through almost every type of therapy and manipulation. I've been offered an operation to "fix" it. The only thing that's worked so far is regular hyper extensions on a Roman chair. I got this tip from Ben Patrick, Knees Over Toes Guy channel.
Hi @@s.wilson5675 I started doing them recently & absolute agree that they do help! Also, side planks helped me to grow some core muscles that seem to keep my spine more stabilized. Thank you for your reply, I hope this will help others that will find this comments!
Carrying over from this video. What are the changes these systems when we are subject to elevation change? And how do the body adapt fairly quickly to the change up and down? Do you have a video available now? If not could you produce one?
I have no idea what zones I'm in (prolly between 2-3) but I've been doing steady cardio since february. At the end of this month, I'll have done 30 mins for 30 days of the month. I feel great. Some of the best shape I,ve ever been in, even tho I am still majorly overweight. You should see the sweat puddle on the ground when I'm done. It's my sweat and I'm still disgusted lol Also, weirdly enough, I like cardio on my machine because I'm lazy. It's easy. I get on. Half an hour. I'm done.
Nice work man! After the 30/30 try to challenge yourself and go outdoors and do it, new sights, greeting peopleX weather… this will add so much mental fitness as well👍🏼!
I usually do bicycling after workout, it's very chill and is a good cooldown. Can you make a video comparing different types of supplements that athletes take, like taurine, creatine, B vitamins, and electrolytes etc.
I tried to mix between many different types of exercise in a week ie.. 2 days on Zone 2 Training, 2 days on Lifting Weight and 2 days HIIT exercise.. I feel amazing..
MCT1 transporter is responsible for driving lactate inside the mitochondria to produce ATP. Specific training can increase the number of these transporters.
Zone 2 is far more about increasing heart size than anything else. Zone 2 makes your heart chambers larger and able to fill with more blood, or stroke volume. HIIT increases how hard your heart can pump that blood. HIIT plateaus because there is a limit to how much blood can fit in the chambers, until more Zone 2 increases chamber size. Basically Zone 2 makes your heart larger. HIIT makes your heart stronger.
I usually struggle a lot with maintaining this intensity, I always found it boring... Cycling is safer for me because every time I go running I end up feeling I can go harder and two days later I'm limping. Last time I ran, I went to 9 km and I hurt my feet so bad I had to do physio. I guess my heart is stronger than my tendons
I really enjoy your videos. Informative to a high degree and also funny. I’m grateful you specified “type 2 diabetes.” As a type 1 it gets really tiresome & also quite demoralising to keep hearing so called “professionals” clump type 1 and type 2 together under one disease heading. So thank you x
"Zone 2" Training sounds like what we did as Cross-Country runners in high school: We called it 'Long, Slow, Distance' (LSD). Coach would tell us it's an LSD day, and we all knew what that meant: 8-12 miles at a moderate pace.
Thanks for this vid! So timely, the TH-cam algos have been feeding me a ton of Zone 2 stuff from Dr. Peter Attia. I seem to be doing VO2 max training daily though, my resting heart rate dropped like crazy and I can now lift in a mask. And I don't get winded from lifts. Great stuff! The lactate meter seems to be a point-in-time test, it's not something you can attach to yourself continuously?
I did 3 months of daily 3 hours of mixed cardio and weights or swimming. Did it create a habit? Nope. Maybe because I have ADHD? It was a passing obsession. Did I lose loads of weight and gain lots of muscle? I was already naturally muscular, thanks to my genetics and being a farmer. I lost about 14lbs (with medication to assist my metabolism). Without the meds, I didn’t lose weight. My migraines reduced but I was permanently tired. I ate a lot of protein and healthy fats, and antioxidants. The thing that did last, even a year after, is my ability to regain my breath quicker. I have insulin resistance.
I remember in basic training for marines the instructor trainers at the feild will run beside you and yell at you asking question and as a recruit you're suppose to respond always, but i found it funny he yelled back "Why are you responding to me you are not giving your all!" As a cross country and track runner all years in highschool i was confused cause its my normal pace of run during any race, then something in my brain hit me to sprint like it's the start of a race but not for 100 meters of a 5k but until i completely give out, and i felt from foubg this as being unavle to talk while running. I dusted the instructor and lapped everyone twice it felt like i ascended into a higher human if i were to ve honest. I was nearing to overlap everyone a third time and my body felt like giving out and thankfully the run was called and we went to the grass to do three different cycles of exercises pushups and squats situps.
14:13 I can not make sense of this table. All I know and learned stems from my personal lactate and breath analysis from a performace lab, and I went there 4 times. LT1 and VT1 in my chart were correlating with the maximum of burning fatty acids. I started searching for scientific papers on this and got results which supported my assumptions. In other words: Within only 6 months of training arround the area of the lactate threshold, I was able to increase my output from 230 to 265 watts (cyclist/mtb). Meaning, that my lactate started to raise after 265 watts. I really don't know about this new hype Zone2 training. I am more comfortable to train in the "FatMax" Zone, that already existed in the 1940s. And increasing lactate resitancy is achieveble too, not through Zone2 or FatMax, but through high-speed intervalls, going as fast as possible for 20 Seonds, following by 40 seconds activly rests (still moving moderatly).
I'm not surprised that you improved with that type of training. None of the training zones or training protocols exist in isolation. You can get improvements in many different parameters of fitness training in many of those zones, but even the elite endurance athletes spend about 80% of their time in Zone 2 and 20% doing other higher intensity training: intervals, tempo runs, etc. Part of that has two do with the benefits of the aerobic base like was discussed in the video, but some of it also has to do with volume... You can only spend so much time doing high intensity training in a given week before potential burnout. Another thing that is interesting is that the maximum amount of burned, meaning the total amount of fat burned is different than the zone where the highest ratio of fats burned compared to carbs is achieved. Although Zone 2 primarily burns fat as the energy source, it actually doesn't burn the highest total amount of fat. We actually did a video on that specific topic if you're interested in checking it out. th-cam.com/video/XPNBBJHjRk8/w-d-xo.html Thanks for your comment!
I got effort asthma, never be able to speak while I was training or running, use to run outside 3-4 times a week between 10 and 15km each time. I go in zone 2 after one hour otherwise I’m always in zone 3 (maybe because of the asthma). I was a climber and an alpinist for many years. I’m 55 , no diabetes, my doctor says I have a champion’s heart… the only thing is to listen and understand your own body so you can cope when you have difficulties.
One thing I didn’t quite catch but I expect is intuitively known, just asking to be safe: When doing consistent cardio training in zone 2 and getting the benefits from it, is it correct to assume the place where you enter zone 2 changes as with your gains you start to experience less fatigue, a more relaxed heart rate and you start needing a bit more speed and/or power to enter that sweet zone 2
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No matter what, exercise-morning or evening, doesn’t matter. But move your butt and go. Good luck exercising!
👍🏻
I don't understand
Exercising morning and evening does not matter ?
@@shalem8536 exercising in the morning rather than in the evening is better than not exercising at all. Likewise, exercising in the evening rather than in the morning is still better than not exercising at all. IN SHORT MOVE YOUR BUTT AND DON’T STAY AT ONE PLACE. Increase your NEAT, increase your total exercise volume. You will live longer and better, guaranteed
@@shalem8536he's saying you should always exercise during the morning or evening
@@punnygod6287 thanks
1:28: ✅ Zone 2 training, a form of steady state cardio, has numerous health and fitness benefits for everyone.
3:28: 💪 Developing slow twitch fibers through Zone 2 training has indirect benefits for fast twitch fibers, such as increased capillarization, improved nutrient delivery, and removal of metabolic byproducts.
7:21: ✨ Lactate is not a waste product, but a valuable source of energy for the body during exercise.
10:45: 💪 Zone two training improves the size and quality of mitochondria, aids in lactate processing, and benefits both slow and fast twitch muscle fibers.
14:33: 💡 The most effective way to find your zone two is through the talk test, where you can maintain a conversation while exercising.
17:31: ✅ Zone 2 training helps improve cardiovascular fitness and metabolic efficiency.
20:48: 📚 Zone 2 training can help reduce the risk of metabolic dysfunctions like type 2 diabetes.
Recap by Tammy AI
Thanks a lot.
You can over train. Better to be somewhat undertrained than over train. I take precautions to avoid injury. It wastes time to train again.
Good content. can you please cover the reason behind imbalance muscle growth? Like imbalance size of chest pecks. I'm right handed, yet my right peck is way smaller than the left peck. I have tried to train these two sides different with more weight to the weaker side (right peck) but no much difference. Can we dig deep into this please?
@@kevinatandi7985 how long did you train? Are you a beginner?
@@Zeratsu Yes I consider myself a beginner. Been training for about 7 months now.
As far as exercise goes, this one phrase is golden: "The only bad workout is the one that didn't happen." 😉
And the one done with poor form (= injuries)
Or when you sacrifice sleep for exercise
Well. That's a great motivation for a lame ass workout lol
The true golden phrase is:
"Lightweight babyyyyyyy"
The only bad workout was the one that dislocated my shoulder.
Exercise is hard work, but the end results are worth every burn💪🏿🖤🖤🖤
So true!
For all the people who might consider starting to work out: When you first start, NEVER start using schedules or goals (for example achieving a certain weight) but learn to love doing the activity itself. The moment your goal is your only motivation; it's just a matter of time before you quit and it's been for nothing.
I, for example, love lifting weights. (bodybuilding/powerlifting) Let's say there's an exercise that would definitely increase my gains but I absolutely hate doing it; I'll simply pass on that. I won't let that potentially harm my love for the sport.
When you've ''learned'' to love the activity itself, you can always set up goals or challenges in the future if that's something that you want to do.
Easier to say: make it a hobby.
The better advice is to forget motivation. Motivation is temporary. Learn discipline and force yourself to go. Only when you see your first results will you truly be able to appreciate yourself for working out.
I love schedules and goals though.
ignoring exercises you don't like? easiest way to end up with muscle imbalances. rather learn to condition your mind before the body.
SUCH good advice that needs to be given far too often
What a knockout lecture! Dr. Robert Baron at UCSF mentioned that working with pre-diabetic patients with exercise and diet outperformed Metformin in one of their clinical trials, which supports what you are saying here. Very proactive, useful, actionable information for a long health span. Thank you.
Thank you for this. I've recently lost 69 lbs and down from 265. I definitely plan to try the zone 2 training. Over 20 years have passed with me taking care of patients and not taking care of myself. I once was a dedicated 5-6 day per week gym guy but admittedly didn't do the amount of cardio I needed . I was scrawny and placed emphasis on gaining weight . I gained 50 lbs muscle going from 145 to 195 but as life and career happened I became sedentary and went from 195 to 265 and out of shape and out of breath. With the kids growing and spreading their wings I am inspired to get back my endurance and do some mountain elk hunting and African hunts . Despite knowing my anatomy and physiology I just seemed somewhat overwhelmed on how to proceed on my journey. You have helped me enormously. Thanks so much .
Nice
Power to you brother
Take a walk
Good for you! Inspiring.
Get on a bike. If you're into it even a little. It's made such a difference for me and it's so much fun
I remember when I was able to say, "The mitochondria is the powerhouse of the cell," but then I started Uni and it became "the ATP synthesis by oxidative phosphorylation." That was a day I'll always remember as it crushed me. Not long after that was the day I could no longer just say "Krebs Cycle," but instead had to list each of the steps. Don't go to Uni kids. It takes the magic out of your childhood.
I think I'll just stick to powerhouse of the cell. Can't abandon what Bill Nye taught me
😂 loved the comment!
It’s all fun and games until you understand why it’s the powerhouse of the cell :’(
Its so true😂
Sus profile pic
I’ve been excercising since 13yrs old, 26 now and I’ve seen the consistent within my body and upgrades I’ve been receiving rather than downgrades or pain and hurt. Also working in my CPT. Love IHA, I’m learning so much!
you're 26. There are no downgrades.. yet 😂
So, you've been consciously exercising for half of your life so it sounds like you've established a long-term habit. That is so, so important. When you get to be older, if you can maintain your habit and manage to stay injury free, you will likely notice the real benefits to all of that work. Just compare yourself to non-active people your own age and you will (a) be amazed and (b) feel like a superstar. I'm the opposite age (62) and I feel like I'm 26. Keep it up and you'll notice that it's not really work any more. It's just something you do. I'm not me if I'm not training for something.
@@mailelement1100 I am 52 and and speedskating/rollerblading for 30 years. I do sometimes 20 miles. I feel like a teenager. I never drank or smoked. My doctor stopped drinking and started an exercise program. He is off two meds already.
@@mailelement1100that's genuinely amazing advice backed up by personal experience. Thanks
Consistency is key! 🔑 It doesn’t matter what you do, as long as you do something daily, it will get you healthier. Slow and steady wins the race! 🐢 🐇
Slow and steady..wise words.
...but also incorporate rest days for recovery.
@@blaze1148 Yes. You don’t have to do a lot, like running a marathon or anything, it can be something as simple as walking around the block a few times a day. As long as you do something on a daily basis, you will begin to see the benefits after a couple of weeks or so.
@@AngelInTheCloudz I don't do _something on a regular basis_ .
1. Big Gym workout Wednesdays including intensive aerobic, weight + resistance training, stability training.
2. Turbo trainer for one hour zone 2/4 Thursdays
3. Light stability / plymetric training Fridays
4. Rest Saturdays
5. Cycling club run 3-4 hours [mainly zone 2]
6. Mondays & Tuesdays rest days including fasting
You don't need to do something everyday - that is total BS - let your body recover from sessions....just _normal living_ you use your muscles...you don't need to over stress them everyday.
@@blaze1148 That’s great for you, you’re not a beginner. Anything done daily gives results. I’m sending a message to everyone, even if they suffer from depression or other mental health conditions. Some people might be struggling and if they can’t do the full workout, they might not do it at all! My message is that you can still get results from a small effort, we don’t have to work hard, just be consistent. Whatever works for you is enough!
We need a Part 2 with even greater detail. It's so interesting and educational, love it
For me it's sleep, when nutrition is good. I can feel regeneration at around 7.5 to 8.5 h sleep (usually with interruptions but that doesn't matter), quite literally. Like an upgrade cycle, fluids replaced, tissues tighten, regen. To what degree that is really what's happening I am not sure, but I think it could be.
For sleep advice, search for Andrew Huberman Sleep Toolkit.
Sleep is the #1 factor in recovery and there is no competition.
You and Adam seem to have been Top of your classes. Great explanation of Everything guy's. Really enjoy the learning process of basic bodily functions.
👍🏻
Thank you doctor, you have confirmed that Zone 2 exercise is key. I have been practicing zone 2 for two years now and work out 3 to 4 days a week averaging 10 to 12 miles per workout, 2 hours per workout. I use a polar beat heart rate chest monitor along with a sports watch to monitor total steps per workout. I also incorporate light weight training in between aerobic exercise. These two methods combined with cutting carbs and processed sugar out of your diet are key to getting you to your zone. Bottom line it's challenging work and gets easier as you progress, and the benefits are great. I passionately believe that we as humans need to get back to that "hunter gatherer" stage in human evolution to achieve our ultimate health goals because we have gotten lazy in the process which in turn has brought all the diseases and the shortening of life expectancy. We don't need get rich diet plans or magic pills to get to our fitness goals, all we need is taking what we already know and combining it with getting off our buts and moving.
Cycling is my go-to exercise. Mainly because my knees are done due to road running. Around zone 2 is my favourite speed. 2-3 hours at this rate leaves me feeling really tired but also really pumped.
I love the exercise videos. You guys definitely help me refresh my A&P as I go through nursing school. I definitely need to stay on top of my fitness, school is stressful and I can tell my fitness is plummeting, I gotta keep that DD-214 pounds off of me 😂
School can definitely make it difficult to find that balance! Good luck in nursing school!
I graduated nursing school a few months ago! I’m getting back into fitness after getting my ass kicked! There is light at the end of the tunnel!
@Reticulosis Are you a veterinarian?
Thank you so much for this great video so we can live longer! ❤
Watched 22 minutes of the whole entire video and loved every minute of it. Thanks again
I am 66 years old and I would be curious as to what you would recommend for a woman my age? I have cervical disc spine disease and went from 5'9" to 5' 3" in just a few years. I would love to exercise but my body is really limited. Do you have any suggestions? I always look forward to your videos. Wishing you many blessings.
Go to the doctor, go to the physiotherapy and that kind of things and ask about it what exercises and sports you can practice
If you don't know what exercise, go for a walk is super good while you are seeking a good activity for you
One of the beautiful things about exercise is that it can be tweaked and molded around an individual. Cycling is a great low impact activity that can be used for zone 2 training, and there are many different styles of stationary bikes that could be used.
@@theanatomylab Thank you for your kind advice. I can only stand for short periods of time and have tried a station bike which made it worse. I guess I would need to find someone who is geared toward older people and the shortcomings we have as we get older. I used to power walk 3 miles a day so I grieve still not being able to be active again. I do thank you for taking the time to try and help. I wish you many blessings.
Surely; what can’t be done on land, you could try to do in the water.
No?
Great video. I've been exercising since I was 30. I'm now 67 and I'm also a retired personal trainer. The standard guidelines and equations for my maximum heart rate etc are completely inaccurate for me. I'm not even slightly puffed at the maximum heart rate.
I am 58 and that’s been working out since I was a teenager. I do boxing and kickboxing now whereas I used to do strength training almost exclusively. The average heart rate stuff that is talked about does not apply to me at all just like you said.
I love your videos so much. I watch your content purely for fun. I got into exercising a lot over the last year and it's turned into a hobby for me. Your channel is one of my few go to channels to learn more about exercise science. The videos are super informative and organised, and I hope you never stop making them.
Sprinting ! I've added it back in and wow feeling great ! Dr Ronda Patrick and Dr Peter Atia talk about how important sprinting is to your health even more so than moderate cardio.
I enjoy doing high intensity weight training, kickboxing, sprint intervals, and the best is sandbag workouts, and walking.
Health professionals like you provide right and accurate information unlike some fitness gurus who give inaccurate information, I felt more power, healthy and less strained when doing more volume with less intensity. Your handwriting is very much like mine and I know it's bad and stems from laziness!.
I love to experiment on my self as well. Long story short I was diagnosed with POTTS after 4 years of symptoms, and 8 months of experiments I am almost 100% back to normal! Just clean eating, water and working out. Love your video and your heart you drew as well!!!!
I’ve learned to love zone 2 training!! I never thought I’d be here but I love running now.
I'm in a phase of HIIT Running vs this for my specific goals, I think this gave me the information I needed. Thank you guys as always
Love this content, my exercise routine consists of 7 days getting active. 6 days of endurance training and 1 day of an hour cardio aimed at increasing capillaries and restoring myself of metabolic by-products through not letting my heart bpm go past 120. This vid definitely showed me I’m on the right track 🔥
What do you do for the 6 days of endurance training? HIIT or running?
@@himacho8771 , HIIT
How do you prevent heart beat from going past 120?
@@shubhamjain54519 reduce your pace/intensity when bpm goes beyond 120, easy enough to maintain a certain bpm if you monitor it throughout the exercise
@@shubhamjain54519when cells in your body get used to exercise, sort of like becoming fit, they will be "efficient" and can do more work for the same amount of blood required.
Hi Denise, I used to work out with you every day then life got busy and now I’m in my early sixties and getting back into your workouts! Love you lady! ❤t
Is playing tennis for 1.5 hours, four days per week enough? On the other days I do various kettlebell stuff, but not much. I don't have a car, so my transpo within a 3-miloe radius is bicycle and/or walking. 76 years old. Regularly active in several hobbies. I'm writing this while viewing the video. Going back to the beginning now to focus on it. Might have more questions. I like your videos, so I subscribed. Thumbs up.
Wowwwww... you are considered quite a fit person at your age! 👍
May be you should do some light flexibility exercise too.. :)
God bless you 😇
My job Requires at least a 1.5 miles walking distances 5 to 7 nights a week depending on coverage. I Love it lol.
Seems like quite the active job!
@@theanatomylab It can be at times but mostly not so quiet and comfy.
Can you do a video on a fermented diet. Like kimchi, sauerkraut, yogurt, sourdough, kefir, natural fermented beverages, etc.
??
Brilliant video, I have just started doing zone 2 sessions on the bike. This video has really helped understand better how this works and dial in my zone 2 sessions. Thank you!
When I started using resistance training equipment (3 years ago) in the swimming pool I started getting intense heartburn so I seen my doctor and they explained to me in high workout you’re lactic acid can build up in the lungs creating the feeling of heartburn. With swimming you have limits to taking in oxygen/breathing out waste so my doctor recommended I focus on taking more breaths/oxygen. He would of been far more concerned if I was having these symptoms in the gym breathing normally well working out. Now I’m hitting far longer distances swimming with zero symptoms which I put down to a increase in my muscle/blood volume lvl and the increase capillaries. Would be great to see video on Weight vs Strength and what path is recommended for best health.
Try Bas Ruttens O2 trainer. I use it for 11 months and the improvement was huuuge and noticeable. Went from cap 6 to 1,5
This channel is one of the most valuable on TH-cam. Thank you for the great info.
Can you please do an episode on migraines and why it is more serious than "just a headache"? I have been a migraine sufferer and can emphasize with those having chronic migraines of varying severities.
Anything you can share from a physiological standpoint will help understand this condition better.
Thank you.
Check out the book from Sally K Norton Toxic Superfoods. She discusses Oxalates and how they affect your body.
They did one already
Subjectively, my experience/impression is that HIIT helps me to recover faster, and feel better during day. Never experienced that with endurance training (Eg running) or strength training (where I have most experience).
Thank you! After years of running... Weight lifting dance and yoga, I started trying HIIT, cross fit and now Tabata, with additional yoga. The combination of light weights, cross for Tabata and yoga I feel my very best. Stamina has increased, weight loss much easier with calorie deficit, I can get leaner pretty quickly.
I feel much better, stiffness reduced, I think faster and more clearly, better breathing and over all well be-ing feeling. Im 62 and still feel as good as in my 30s. All the best. Keep at it!!!!❤🎉🎉🎉🎉🎉🎉
I do my best to alternate them all. I love HIIT because it feels like it let's me pound through those frustrating plateaus. However I undoubtedly need more recovery for this. Which is where supplementing in Zone 2 comes in, and then as the week progresses, zones 3 and 4 in addition to moderate strength training.
Your videos are so wonderful, I’m a retired nurse, and I love watching them and learning. My question is this when you’re talking about maximum heart rate, I think it’s important to know what you’re resting heart rate is. For example, my resting heart rate is somewhere between 42 and 44 bpm. Therefore if I’m getting my heart rate up to 220 minus my age (62) I’m going to a higher level than somebody who’s resting heart rate is 65.
Finding the fun and spirit of exercise never makes it cumbersome. Find that and humbling yourself with exercise, you'll achieve what you want. As long as you keep moving.
I love listening to these whilst working out , its like a real life example
I have been fan of your videos. I believe this is one of the best. One thing I would like to mention that various studies show when working out we tend to burn carbohydrate at the beginning, when exercise intensity gets higher we tend to burn fat for energy, but it plateaus out much sooner and reverts back to burning carbohydrate again. So zone two training, the way you suggested - keeping a steady rhythm/intensity - probably is going to work for better carbohydrate burning but comparatively less for fat burning.
HIIT trumps steady state cardio any day. This is even with regard to aerobic fitness and cardio risk factors such as insulin resistance and inflammation. Plus, HIIT is more time-efficient and has even been shown to activate muscle satellite sells and boost muscle protein synthesis. As we age, it's far more important to engage our fast-twitch muscle fibers, and so-called zone 2 does not do this. It's the fast-twitch fibers that atrophy with age. Therefore, the best exercise combo BY FAR is HIIT and resistance training, Unless t you compete is some endurance events, there's no need for steady state cardio at all.
do you have a good reference for beginning HIIT?
Congratulations on your fantastic channel!
I used to be very active in sports (competitive wind surfing, paragliding, mountain biking, folk dances and jogging). This past January I had a freak accident where my left quadriceps tenon was severed. After 7 months I still have pain and have not regained full muscle strength. Can you please make a video where we can see what happens to the tenon, please?
I'm studying for my CPT exam and these videos are SOooo helpful. Thank you!
Bro , if this guy is sponsoring something, then definitely i am going to try it .
In my opinion this is THE BEST channel to maintain health.
stay blessed brother 😇
Two tips I'm happy to add:
1) if you are combining resistance training and cardio in the same day, you will see noticeably better outcomes when starting with resistance training and ending with cardio. This is because the muscles used in resistance exercises will continue to work during cardio, effectively extending the resistance training, but the opposite isn't as effective.
2) Raw broccoli after a resistance workout. My go-to post exercise routine is eating a handful of raw broccoli. It reduces my muscle soreness by 80-100% (fluctuations are depending on other factors like sleep and the amount of resting activity that day). It's amazing. Sometimes I'll combine it with a protein supplement, but I've never noticed a difference in the outcome with or without the protein.
I really wish I knew the mechanisms involved in this process just because I have a passion for health, so if anyone knows anything I'd be grateful for the input.
Cruciferous foods like broccoli have phytonutrients that drastically reduce recovery time and improve hormonal balances, making it perfect for post workout
@@Rackstack234 absolutely. I'm really interested in the mechanisms at play on the cellular level.
Except doing it that way pretty much negates the zone 2 training. Personal trainer for 30+ years... You need to do the zone 2 first if your goal is to gain mitochondrial function
Thank you for this valuable info.Two months new to this world of science based lifestyle. Loving the results. I've watched this 2x's probably'll watch again. So interesting. Apparently been doing Zone 2 inefficiently. Drat!!!
I have type 2 diabetes and believe I might be in remission. For the past three months, I have been exercising regularly, and my glucose levels have ranged from 98 to 132. My routine includes both cardio and strength training. I focus primarily on zone 2 training, incorporate some HIIT, and vary my cardio to avoid plateaus. It has become more challenging to elevate my heart rate; previously, similar cardio workouts would push my heart rate over 150 bpm, but now it reaches only about 130 bpm.
Thank you, this is one of the most easy and direct explanation of phenomenon of exercise physiology I have ever seen ! especially explaining on the part all system are always running. one of the confusion about lactate training is people will think Aerobic is not working anymore, actually it's not true, it's just using anaerobic as more efficient fuel source. I love this video thanks
Excellent and clear explanation of body functionality. Growing up,I found people knew more about automobiles than appreciate how hughly important the body was; treat it with respect, and as your best friend and the health returns will be incalculable.
As a kid I watch this guy on PBS Covert Bailey and he always said, "If you can talk haultingly then you are in zone 2 and you will 'release the grease.' To this day Covert Bailey has been spot on.
“If you rest, you will rust”
Sorry, I am a c++ guy.
Der rastet der rostet . Funny that in German it is the same
I recently joined a gym. I go three days a week, how much time should I spend on cardio and weight training and should I do the weight training first or the cardio first? I’m not really looking to lose weight, but to be fit and have strong muscles and bones. I’m in my 40s.
That depends a little bit on your goals. Overall you can't go totally wrong with either scenario, but in general if your first priority is strength then you may want to start with strength and finish up with cardio, and vice versa. Ideally if you are concerned about maximizing every potential gain then you'd do them on separate days or separate the sessions by several hours, but again... for the person just wanting good overall health and fitness, the consistency is going to be the most important and the order won't matter much.
@@theanatomylab thank you!
This should help - Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity - th-cam.com/video/UIy-WQCZd4M/w-d-xo.html
Personally, I'd add some martial arts into the mix as well. Good luck.
Top marks for your excellent breakdown of the physiologies of Zone 2 training. I can see your point, as the top killers of the population for for metabolic and cardiovascular health. However, let me play Devil's Advocate. Zone 2 cardio will be minimal, if any strength and muscle, and even less bone density bone density. Females aged 50 years old and age 50 years old and up have a 15-year survival rate if they break a hip. Not to mention that any hospitalization for anyone is going to entropy their current muscle mass., strength will allow them to additionally, shrink Wheels prevent injury, which leads to hospitalization or incapacitation, by absorbing the impact of most balls or trauma that happens in life life, and allows an individual more unrestricted access to move and do the things they want. A proper resistance training routine provides cellular meditations some of the cellular at adaptations ozone to cardio while decreasing the risk of mortality. The title is a bit misleading as it says the number one most important exercise for longevity, which I presume, although you did not state it, it's some type of cardio. I would argue that moderate-intensity deadlifts or squats, done properly of course, 3 days a week contributes more to an individual's longevity. All that being said, my mentor always recommends that I argue against my position. So the argument I have against my position is this. Without Zone 2 cardio, an individual will die before they get a chance to experience the adaptations coming from a proper resistance routine. That being said, I still believe the literature reflect that resistance training is more beneficial for longevity.
I am doing speech to text while driving so I'm sure I have butchered a lot of these words
I'll edit this when I get home. Pretend you don't see it
Wow. That is completely missunderstanding of muscle energy system. Still it's better then most youtube videos on that thopic. At least you said that lactate isn't bad. Could you refer to the specific zone 2 adaptations that wouldnt occur when you train across the conceptual training zones?? That is tricky question, I already know the answer.
Could you answer your own question please 🙏 Im very very interested in your answer . thankyou !!!!
@@davidmann6902 There is no more benfits.
Thank you so much. Let's be more healthy.
Would like to see more vids like this!!!!! And more info about more zones of training, Zone 3 or 4 maybe??
Thank you for this video. It drives me crazy when some body builders, not all, just those who don’t have the educational background or a good understanding of the physiological effects of different types of exercises, tell their clients to avoid cardiovascular or steady state aerobic training. The experienced body builders incorporate aerobic training in various forms during specific phases of their training as an integral part of their overall training regimen. I really hope those who are giving bad advice are watching this. The basic formula for good health and fitness is to incorporate some forms of cardio for respiratory and cardiovascular health, exercises that load the muscles and joints (weight lifting), mobility and flexibility training for joint health and function, and a sound nutrition. And of course progressive overload for continuous progress as the body is efficient and adapts quite well. Variation also helps with progression in that it challenges the body and prevents boredom. As we get bored with a particular routine we tend to not put as much effort to challenge the body over time. How much emphasis we place on one area of training depends on goals but it’s important to include all components when possible. Lastly, we have to understand overtraining, rest/sleep, and nutrition for optimal outcome and how they can set us back or help us progress. I really appreciate this video, thank you.
Love your channel. This is such a clear and understandable explanation of the effectiveness of exercise and why.
Great video, that’s why I exercise more whenever I can to bring myself to zone 2 or higher if possible. Can you do a video why our skin get itchy as we age? This is not due to medication but age becomes more prone to skin allergy. Thank you
What lol? Try taking a shower 🤦♂️
Moisturizer after shower, I've noticed some of my clients have extremely dry skin because they skip that step and don't see the importance, dry skin will wrinkle and tear.
00:04 Zone 2 training has incredible health and fitness benefits
02:58 Zone 2 training benefits both slow twitch and fast twitch muscle fibers.
05:58 Lactic acid is a metabolic byproduct from anaerobic glycolysis.
09:03 During high intensity exercise, our body depletes ATP and accumulates lactate. This leads to heavy breathing during rest periods.
12:04 During exercise, lactate can build up and spill over into the bloodstream
15:00 Zone 2 training can be determined using heart rate zones or lactate testing.
17:41 Zone two training is recommended for cardiovascular fitness and health.
20:11 Zone 2 training improves metabolic efficiency and reduces risk of metabolic dysfunctions
Crafted by Merlin AI.
15-35 min of moderate rowing, every single day with other exercises sprinkled in as time allows...untill I can't anymore. That will hopefully be my path to healthy longevity
So my masters was exercise Physiology. We learned back then that the reason you breathe more deeply with high intensity training, for example lifting weights or sprints, is not because of your need for oxygen but to ventilate carbon dioxide, which through the carbonic acid equation (bicarbonate and proton, carbonic acid, carbon dioxide and water) can acidify the blood. The lungs ventilate to blow off co2 and thus reduce the acidity of the blood, which is originally due to buffering lactate protons.
Also ought to mention that you can do zone 2 training through fun activities like ice skating or sports. It doesn't have just be on a treadmill. The average person thinks that's what people do for exercise, and it isn't motivating for those types.
The challange today is to find a channel which tells the truth with facts and science based knowledge and information, which i am really thankful finding here on this channel. Thank you Institue of human... to do this. I often here the same things like doctors and therapist tell me but charge me come several times to visit them.
Haha I adore cardio but struggle through weight/muscle trainings. Glad to know cardio is the one that most benefits health overall.
You need those muscle for metabolic adaptation and stability as we age, weight training is also more important to build muscle mass and prevent sacopenia.
Great video! Steady state cardio is such a great pathway to overall health and fitness. Consistency is key!
Please keep this up brother! Really hats off for your amazing work
Thanks for helping navigate the maze of fitness.
Its so difficult to get correct information on this (Because everyone has buyin on whatever they are doing) that its brutal to get started effectivly.
Because sure maybe your routine works out if you have all the time in the world, but some of us need to be healthy *efficiently* .
I do a lot of zone 2 walking my dogs. I also try to get 10 - 15 minutes of every zone on the treadmill while at the gym.
Yes! More videos on exercise please!
Please don't apologize for the time this video took, it's worth it minute by minute! Thank you for posting it.
I have a question:
Do you have data about increasing blood alkalinity using Wim Hoff breathing to reduce acidity and have sports improvement?
Saludos desde Chile! 💪
This was just perfect timing! Thank you for all the information & all nuances about zone 2. Ive been trying all kinds of calculators to figure out my HR for zone 2, it always shows ~150, but the talk test shows ~130 and it feels much better for my body, so I will stick with it. I have L5S1 injury & am using the Kuznetsov applicator, and it really helps, would be great to know how it affects the body, It's so fascinating! Thank you again for your video & work 🖤
Hi, L4/L5/S1 degenerated disks this end. I've been through almost every type of therapy and manipulation. I've been offered an operation to "fix" it. The only thing that's worked so far is regular hyper extensions on a Roman chair. I got this tip from Ben Patrick, Knees Over Toes Guy channel.
Hi @@s.wilson5675 I started doing them recently & absolute agree that they do help! Also, side planks helped me to grow some core muscles that seem to keep my spine more stabilized. Thank you for your reply, I hope this will help others that will find this comments!
Carrying over from this video. What are the changes these systems when we are subject to elevation change? And how do the body adapt fairly quickly to the change up and down? Do you have a video available now? If not could you produce one?
I have no idea what zones I'm in (prolly between 2-3) but I've been doing steady cardio since february.
At the end of this month, I'll have done 30 mins for 30 days of the month.
I feel great. Some of the best shape I,ve ever been in, even tho I am still majorly overweight.
You should see the sweat puddle on the ground when I'm done. It's my sweat and I'm still disgusted lol
Also, weirdly enough, I like cardio on my machine because I'm lazy.
It's easy. I get on. Half an hour. I'm done.
Nice work man!
After the 30/30 try to challenge yourself and go outdoors and do it, new sights, greeting peopleX weather… this will add so much mental fitness as well👍🏼!
I usually do bicycling after workout, it's very chill and is a good cooldown. Can you make a video comparing different types of supplements that athletes take, like taurine, creatine, B vitamins, and electrolytes etc.
I tried to mix between many different types of exercise in a week ie.. 2 days on Zone 2 Training, 2 days on Lifting Weight and 2 days HIIT exercise..
I feel amazing..
MCT1 transporter is responsible for driving lactate inside the mitochondria to produce ATP. Specific training can increase the number of these transporters.
Very informative . Job well done ! Thank you.
Can you do zone 2 and strength the same day?
I’d also like to know about this
Go out for a run after watching this video, really appreciate.
Zone 2 is far more about increasing heart size than anything else. Zone 2 makes your heart chambers larger and able to fill with more blood, or stroke volume. HIIT increases how hard your heart can pump that blood. HIIT plateaus because there is a limit to how much blood can fit in the chambers, until more Zone 2 increases chamber size.
Basically Zone 2 makes your heart larger. HIIT makes your heart stronger.
I usually struggle a lot with maintaining this intensity, I always found it boring... Cycling is safer for me because every time I go running I end up feeling I can go harder and two days later I'm limping. Last time I ran, I went to 9 km and I hurt my feet so bad I had to do physio. I guess my heart is stronger than my tendons
Hi from Guadalajara México. Brillant explanation. Thanks You very mucho doctor.
Would You can explain more in deep how the mitocondria works?
I will surely incorporate it in my exercises , thank you for the insides
Could you do a video on facial exercise, and possible effects, as well as massage? Perhaps one on fight and flight and what helps?
I really enjoy your videos. Informative to a high degree and also funny.
I’m grateful you specified “type 2 diabetes.” As a type 1 it gets really tiresome & also quite demoralising to keep hearing so called “professionals” clump type 1 and type 2 together under one disease heading. So thank you x
I love your videos, is so easy and entertaining to learn from you, never stop doing it please 🙏🏼
"Zone 2" Training sounds like what we did as Cross-Country runners in high school: We called it 'Long, Slow, Distance' (LSD). Coach would tell us it's an LSD day, and we all knew what that meant: 8-12 miles at a moderate pace.
Thanks for this vid! So timely, the TH-cam algos have been feeding me a ton of Zone 2 stuff from Dr. Peter Attia. I seem to be doing VO2 max training daily though, my resting heart rate dropped like crazy and I can now lift in a mask. And I don't get winded from lifts. Great stuff! The lactate meter seems to be a point-in-time test, it's not something you can attach to yourself continuously?
The educational anatomy content is why I subscribed but I was always hoping for more fitness content. 💪🏾
Does mild exercises and fidgeting help with fat loss?? Like Moving around and walking? Love your content thank you for every video❤️❤️❤️❤️
Sauerkraut is one of the best foods you can eat for good metabolism. The microbiome controls/helps so many metabolic functions.
I love it. I'll eat it by itself.
I can confirm, I am German.
Kefir is good too
@@BrannigansLaw
If DIY. The kefir in supermarkets isn't rich in healthy bacteria.
@@TheShavedleggs I get the proper Polish stuff, lumpy. The other processed stuff sucks
I did 3 months of daily 3 hours of mixed cardio and weights or swimming. Did it create a habit? Nope. Maybe because I have ADHD? It was a passing obsession. Did I lose loads of weight and gain lots of muscle? I was already naturally muscular, thanks to my genetics and being a farmer. I lost about 14lbs (with medication to assist my metabolism). Without the meds, I didn’t lose weight. My migraines reduced but I was permanently tired. I ate a lot of protein and healthy fats, and antioxidants. The thing that did last, even a year after, is my ability to regain my breath quicker. I have insulin resistance.
I remember in basic training for marines the instructor trainers at the feild will run beside you and yell at you asking question and as a recruit you're suppose to respond always, but i found it funny he yelled back "Why are you responding to me you are not giving your all!" As a cross country and track runner all years in highschool i was confused cause its my normal pace of run during any race, then something in my brain hit me to sprint like it's the start of a race but not for 100 meters of a 5k but until i completely give out, and i felt from foubg this as being unavle to talk while running. I dusted the instructor and lapped everyone twice it felt like i ascended into a higher human if i were to ve honest. I was nearing to overlap everyone a third time and my body felt like giving out and thankfully the run was called and we went to the grass to do three different cycles of exercises pushups and squats situps.
Yes its good to find balance, thanks. We human have the tendency to get obsessed or addicted with most things we get involved in.
14:13 I can not make sense of this table.
All I know and learned stems from my personal lactate and breath analysis from a performace lab, and I went there 4 times.
LT1 and VT1 in my chart were correlating with the maximum of burning fatty acids.
I started searching for scientific papers on this and got results which supported my assumptions.
In other words: Within only 6 months of training arround the area of the lactate threshold, I was able to increase my output from 230 to 265 watts (cyclist/mtb).
Meaning, that my lactate started to raise after 265 watts.
I really don't know about this new hype Zone2 training.
I am more comfortable to train in the "FatMax" Zone, that already existed in the 1940s.
And increasing lactate resitancy is achieveble too, not through Zone2 or FatMax, but through high-speed intervalls, going as fast as possible for 20 Seonds, following by 40 seconds activly rests (still moving moderatly).
I'm not surprised that you improved with that type of training. None of the training zones or training protocols exist in isolation. You can get improvements in many different parameters of fitness training in many of those zones, but even the elite endurance athletes spend about 80% of their time in Zone 2 and 20% doing other higher intensity training: intervals, tempo runs, etc. Part of that has two do with the benefits of the aerobic base like was discussed in the video, but some of it also has to do with volume... You can only spend so much time doing high intensity training in a given week before potential burnout.
Another thing that is interesting is that the maximum amount of burned, meaning the total amount of fat burned is different than the zone where the highest ratio of fats burned compared to carbs is achieved. Although Zone 2 primarily burns fat as the energy source, it actually doesn't burn the highest total amount of fat. We actually did a video on that specific topic if you're interested in checking it out.
th-cam.com/video/XPNBBJHjRk8/w-d-xo.html
Thanks for your comment!
@@theanatomylab thank you for your response, I will follow your recommended link
I got effort asthma, never be able to speak while I was training or running, use to run outside 3-4 times a week between 10 and 15km each time. I go in zone 2 after one hour otherwise I’m always in zone 3 (maybe because of the asthma). I was a climber and an alpinist for many years. I’m 55 , no diabetes, my doctor says I have a champion’s heart… the only thing is to listen and understand your own body so you can cope when you have difficulties.
Another amazing video. So clear, informative and useful. Thank you!
One thing I didn’t quite catch but I expect is intuitively known, just asking to be safe: When doing consistent cardio training in zone 2 and getting the benefits from it, is it correct to assume the place where you enter zone 2 changes as with your gains you start to experience less fatigue, a more relaxed heart rate and you start needing a bit more speed and/or power to enter that sweet zone 2
That is correct.