I think it depends on the person. For example for me a zone 2 easy pace workout of 1hour leaves me relaxed where as a training session in my higher zones say 5x5min v02max gives me a sense of achievement and triggers the " happy hormones" suppose its trial and error!
For most of the things you mentioned, Zone 1 (which is really 'flow state' - your body is moving, but not really exercising) will be best. You'll increase blood flow to the brain; strengthen synapses; improve recall, and probably improve mood. Zone 1 is a near-meditative state. But zone 2 will also help with those things long-term. So if you need to fix your mood NOW, go for a low-intensity walk outside (zone 1). If you need the ability to buffer stress long-term, go to zone 2. However...there are some times when you need to completely reset your brain. You need a distraction from work or other stress. That's where Zone 5 comes in - you're working so hard that you literally can't think about anything else. When you need a mental reset, go for zone 5 in the short-term. However, long-term, zones 4 and 5 will increase cortisol (the stress hormone). Since your body can't tell the difference between physical and mental stress, you might be ramping up your overall stress if you're hitting Zone 5 all the time.
For those who run by pace, what is a z3 run called? Intervals? Z2 is called easy, zone4 is called tempo, what is z3 called? Is running strictly in z3 for 45min a good workout? Do you need time to recover?
Z3 is tempo/ first threshold/long distance race pace z4 is threshold as it trains your second lactate threshold. Intervals are switching between fast and slow paces. As for your next question it depends. What are your goals? Age? Running experience? What does your base look like? How about your speed? How often do you do base training? How about time training in zone 4 and 5? How often do you train? What does your rest look like? 45 min may be perfect, it may be too much, it may be too little, it may also be the dreaded grey zone if zone 3 is all you train at. Zone 3 gets a lot of flack because the new trend is doing zone 2 for 80% and 20% in zone 4 or 5. Zone 3 is phenomenal if you use it right the problem is most people only train at zone 3 and neglect building their foundation and also their top speed.
I'm a kickboxer. I do sprints in zone 4-5. Should my 10 k be in zone 2 or 3?? I've always done it in zone 3 but i start reading zone 2 is maybe better? So complicated. Please answer
If 10k is your longer cardio session rather than racing or going for a PB then zone 2 is where you need to be. You could do a 10k in zone 3 say once a week.
Is your 10k to improve your kickboxing, or are you also racing 10ks? If you're running 10k to improve your kickboxing, I'd keep it in zone 2 for the first half hour and then ramp up to zone 3. That said, you don't need to be running for an hour to improve your kickboxing. If you're running 10k to race 10k, you should do some base-building in zone 2 in your offseason, but then focus your preseason more on Zone 3-4-5.
depends what you'd like to do. The ability to burn carbs for fuel at a sustainable pace is good to improve, but if I'm only going to run 5k, I don't need the ability to slowly metabolize carbs for hours. I need the ability to metabolize carbs efficiently for 20-30 minutes.
Hi, thanks for share your knowledge, why do we find differences in % of max heart rate to define the 5 zones, for instance, some define the diferentes zones by 50-60-70-80-90 splits, yours a little more aggressively I guess.
the 50-60-70-etc percentages are generalizations. Individual results vary depending on how much you've trained, as well as the body composition you've been born with.
Carb loading is only necessary if you've been doing a little too much high intensity stuff but you should only be going over zone 2 a couple of times a week.
You should train in all zones. Your limitation in a weightlifting workout is probably going to be your central nervous system, which will require more rest (especially above 90% max) than your aerobic system will. Are you familiar with the 3 energy systems? If not, I can do a video on it.
Which zone do you think maximizes cardiac output and resting stroke volume? Is it more effective to increase cadence, duration, or resistance (hills for running) to maximize cardiac adaptations?
It really depends on the limiting factor for you. While the real answer is "all of the above", the precise prescription is going to vary depending on a few things. For example, stroke volume can be different based on cardiac musculature (the strength of your heart), cardiac size (the size of your heart, especially the left ventricle) , and even blood pressure. Generally, zone 4 or 5 training will improve the first 2 faster than zone 2 will; and zone 2 will improve the latter faster than zone 4 or zone 5. You really can't skip any. I'll give you an example: some elderly people might be told they have an "enlarged heart". Their cardiac musculature is larger than normal because it's forced to work harder than a young person, due to partial blockage or flaccid arteries/veins. That *should* give them superpowers, right? After all, the heart is a muscle. But instead, an enlarged heart is usually a symptom that something is wrong, because it's working harder than it should. It's facing some kind of resistance and that's making it larger. If we get in front of this and train to make the heart musculature stronger AND make the circulatory system more efficient AND improve blood oxidation, etc., then we can preempt the same problems. And the way we do that is through resistance: hard work for short periods; hard work for medium periods; less-hard work for long periods.
@@TheCatalystMethod Thank you. My limiting factor is clearly heart and cardiovascular. I run out of breath long before I ever feel burning in my legs. I reach higher heart rates more quickly with 70-80 cadence than 60-70 with higher resistance. I hear most often that Zone 2-3 at 70-80% has the most effect increasing heart size and stroke volume but I constantly debate which is more effective since you can reach that zone from higher cadence or higher resistance.
@@bmp713 You probably just need more HIIT. Don't worry about heart size or stroke volume. Find a Two-Brain gym, meet with a coach, and work out with friends to get into zone 4-5 twice a week. www.twobrainbusiness.com/map
It's not the duration, it's the intensity. You can run at a slow pace without carbs for a very long time. Our ancestors did it for days while hunting game that was faster than us: we simply stuck with the chase and wore the animal down over a full day or days. But when your heart rate goes up quickly, you need to metabolize carbs because you can't metabolize fats fast enough to meet your energy demands.
"Fasted" also doesn't mean "without carbs". You'll just break down muscle glycogen (or liver glycogen) for energy instead of burning up what's in your system. And since digestion happens over many hours, you're mostly running off yesterday's food anyway. :)
Definitely zone 2 for basketball long-term. If you want to improve your performance before next month, do zone 3 and zone 5 for basketball. If you want to improve your performance for the next 10 years, add zone 2 twice/week.
the triangle is sorted by time spent in each zone. You can't skip straight to zone 6 - your body ramps up according to need in order to maximize efficiency.
Most of the time people think they're hungry, they're really not - they're bored. It's also okay to feel hungry without immediately eating. "Feeling hungry" is not a negative.
@@markotrieste I get it. Part of your journey will be mental. I recommend the book "Already Free" by Bruce Tift. Zone 1 and Zone 2 exercise will also provide distraction and satiety.
Thanks for being thorough. This is a rare quality and the examples that you give help illustrate your ideas. 👍🏼
Loved this video, really good work
this is why many people suggest to load with carbs before sprint and heavy weight exercise to sav e muscle
That sounds miserable haha
Can you please advise how these zones relate to the Karvonen method of calculating?
Would this be equivalent to the 70-80% Karvonen rate?
No, to know the correct zones you have to do a lab test.. the differences between individuals are so big.
yeah
What is the best zone for mental health? Brain, blood flow, mood, executive function, memory, etc.?
I think it depends on the person. For example for me a zone 2 easy pace workout of 1hour leaves me relaxed where as a training session in my higher zones say 5x5min v02max gives me a sense of achievement and triggers the " happy hormones" suppose its trial and error!
for me its zone 5.
For most of the things you mentioned, Zone 1 (which is really 'flow state' - your body is moving, but not really exercising) will be best. You'll increase blood flow to the brain; strengthen synapses; improve recall, and probably improve mood. Zone 1 is a near-meditative state.
But zone 2 will also help with those things long-term. So if you need to fix your mood NOW, go for a low-intensity walk outside (zone 1). If you need the ability to buffer stress long-term, go to zone 2.
However...there are some times when you need to completely reset your brain. You need a distraction from work or other stress. That's where Zone 5 comes in - you're working so hard that you literally can't think about anything else. When you need a mental reset, go for zone 5 in the short-term. However, long-term, zones 4 and 5 will increase cortisol (the stress hormone). Since your body can't tell the difference between physical and mental stress, you might be ramping up your overall stress if you're hitting Zone 5 all the time.
For those who run by pace, what is a z3 run called? Intervals? Z2 is called easy, zone4 is called tempo, what is z3 called? Is running strictly in z3 for 45min a good workout? Do you need time to recover?
Z3 is tempo/ first threshold/long distance race pace
z4 is threshold as it trains your second lactate threshold. Intervals are switching between fast and slow paces.
As for your next question it depends. What are your goals? Age? Running experience? What does your base look like? How about your speed? How often do you do base training? How about time training in zone 4 and 5? How often do you train? What does your rest look like?
45 min may be perfect, it may be too much, it may be too little, it may also be the dreaded grey zone if zone 3 is all you train at.
Zone 3 gets a lot of flack because the new trend is doing zone 2 for 80% and 20% in zone 4 or 5. Zone 3 is phenomenal if you use it right the problem is most people only train at zone 3 and neglect building their foundation and also their top speed.
@@insertrandomnamehere764 Thanks, I thought tempo an threshold were the same.
I'm a kickboxer. I do sprints in zone 4-5. Should my 10 k be in zone 2 or 3?? I've always done it in zone 3 but i start reading zone 2 is maybe better? So complicated. Please answer
Your 10k should be entirely in zone 4 / probably 5 in the very end of it if you want to race.
If 10k is your longer cardio session rather than racing or going for a PB then zone 2 is where you need to be. You could do a 10k in zone 3 say once a week.
@@brandjung-agenturare you mental?
Is your 10k to improve your kickboxing, or are you also racing 10ks?
If you're running 10k to improve your kickboxing, I'd keep it in zone 2 for the first half hour and then ramp up to zone 3. That said, you don't need to be running for an hour to improve your kickboxing.
If you're running 10k to race 10k, you should do some base-building in zone 2 in your offseason, but then focus your preseason more on Zone 3-4-5.
How long to do zone 3 workouts/week? you forgot to mention!
depends what you'd like to do. The ability to burn carbs for fuel at a sustainable pace is good to improve, but if I'm only going to run 5k, I don't need the ability to slowly metabolize carbs for hours. I need the ability to metabolize carbs efficiently for 20-30 minutes.
Hi, thanks for share your knowledge, why do we find differences in % of max heart rate to define the 5 zones, for instance, some define the diferentes zones by 50-60-70-80-90 splits, yours a little more aggressively I guess.
the 50-60-70-etc percentages are generalizations. Individual results vary depending on how much you've trained, as well as the body composition you've been born with.
Carb loading is only necessary if you've been doing a little too much high intensity stuff but you should only be going over zone 2 a couple of times a week.
Is this the zone I should train in if all I care about is having healthy lungs and being able to breathe easier during a weight lifting workout?
You should train in all zones. Your limitation in a weightlifting workout is probably going to be your central nervous system, which will require more rest (especially above 90% max) than your aerobic system will. Are you familiar with the 3 energy systems? If not, I can do a video on it.
Which zone do you think maximizes cardiac output and resting stroke volume?
Is it more effective to increase cadence, duration, or resistance (hills for running) to maximize cardiac adaptations?
It really depends on the limiting factor for you. While the real answer is "all of the above", the precise prescription is going to vary depending on a few things. For example, stroke volume can be different based on cardiac musculature (the strength of your heart), cardiac size (the size of your heart, especially the left ventricle) , and even blood pressure.
Generally, zone 4 or 5 training will improve the first 2 faster than zone 2 will; and zone 2 will improve the latter faster than zone 4 or zone 5. You really can't skip any.
I'll give you an example: some elderly people might be told they have an "enlarged heart". Their cardiac musculature is larger than normal because it's forced to work harder than a young person, due to partial blockage or flaccid arteries/veins. That *should* give them superpowers, right? After all, the heart is a muscle. But instead, an enlarged heart is usually a symptom that something is wrong, because it's working harder than it should. It's facing some kind of resistance and that's making it larger.
If we get in front of this and train to make the heart musculature stronger AND make the circulatory system more efficient AND improve blood oxidation, etc., then we can preempt the same problems. And the way we do that is through resistance: hard work for short periods; hard work for medium periods; less-hard work for long periods.
@@TheCatalystMethod Thank you. My limiting factor is clearly heart and cardiovascular. I run out of breath long before I ever feel burning in my legs. I reach higher heart rates more quickly with 70-80 cadence than 60-70 with higher resistance. I hear most often that Zone 2-3 at 70-80% has the most effect increasing heart size and stroke volume but I constantly debate which is more effective since you can reach that zone from higher cadence or higher resistance.
@@bmp713 You probably just need more HIIT. Don't worry about heart size or stroke volume. Find a Two-Brain gym, meet with a coach, and work out with friends to get into zone 4-5 twice a week.
www.twobrainbusiness.com/map
I can go do a 5k run without carbs and fasted. I think longer times, 2 hrs plus is when you need carbs.
It's not the duration, it's the intensity. You can run at a slow pace without carbs for a very long time. Our ancestors did it for days while hunting game that was faster than us: we simply stuck with the chase and wore the animal down over a full day or days. But when your heart rate goes up quickly, you need to metabolize carbs because you can't metabolize fats fast enough to meet your energy demands.
"Fasted" also doesn't mean "without carbs". You'll just break down muscle glycogen (or liver glycogen) for energy instead of burning up what's in your system. And since digestion happens over many hours, you're mostly running off yesterday's food anyway. :)
So no zone2 running for basketball?
Definitely zone 2 for basketball long-term. If you want to improve your performance before next month, do zone 3 and zone 5 for basketball. If you want to improve your performance for the next 10 years, add zone 2 twice/week.
@@TheCatalystMethod Thank you.
gold
you should put the triangle on the head so that it shows the real percentage of the zone (zone 6 - tip of the triangle)
Wouldn't it fall over then?
Zone 1 and zone 2 are “base” building zones so it makes sense they are at the base of the triangle
There is no zone 6......zone 5 is max where u sprint for ur life for 20-30 secs......
the triangle is sorted by time spent in each zone. You can't skip straight to zone 6 - your body ramps up according to need in order to maximize efficiency.
This is good
2:38 I *don't* want to feel really hungry! How come you talk about this as being something positive?
Most of the time people think they're hungry, they're really not - they're bored. It's also okay to feel hungry without immediately eating. "Feeling hungry" is not a negative.
@@TheCatalystMethod LOL the typical point of view of someone who never REALLY struggled to lose weight.
@@markotrieste I get it. Part of your journey will be mental. I recommend the book "Already Free" by Bruce Tift. Zone 1 and Zone 2 exercise will also provide distraction and satiety.