How & Why to Get Weekly "Zone 2" Cardio Workouts | Dr. Andrew Huberman
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- เผยแพร่เมื่อ 29 ก.ย. 2024
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Dr. Andrew Huberman explains the importance of Zone 2 cardio for overall health and how to incorporate it into your weekly routine.
Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.
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Summary:
Andrew Huberman discusses the importance of Zone 2 cardio, recommending 150 to 200 minutes per week for cardiovascular and overall health. He shares his personal approach, incorporating a weekly slow jog or hike lasting 60 to 90 minutes, emphasizing nasal breathing and outdoor exposure.
Huberman mentions his discussion with Dr. Andy Galpin, who reassures that Zone 2 cardio is crucial for health and can complement other fitness aspects. Galpin suggests viewing it as part of daily activities, like brisk walking, carrying groceries, or engaging in work discussions while pacing. Huberman highlights the flexibility of integrating Zone 2 cardio into daily life, providing relief for busy individuals.
The key message is to accumulate 200 minutes of Zone 2 cardio weekly, with Huberman setting the minimum threshold at 200 minutes. He emphasizes that it doesn't necessarily have to be scheduled treadmill time and can be seamlessly integrated into daily movements. Huberman shares his shift in perspective, considering his outdoor activities as movement rather than structured exercise, allowing for a more enjoyable approach to fitness.
You’d have to be pretty out of shape for pacing in your office during a call to be zone 2.
You could do it with a weighted vest or weighted backpack to increase HR to zone 2.
Yeah... But most people are genuinely that out of shap
@@seth3683 That may be but I would guess most of them aren’t watching videos on zone 2 cardio workouts.
@@seth3683 very true
Yea def a Ruck sack would work but in front of your co-workers? 😂 maybe if you wfh lol
Great simple tips! Plus I would add If people don't know what their true ZONE TWO session is ...get a test as with PNOE or we used Phil Maffetone's MAF formula for 20-30 years as most people are really in their zone three. Plus women don't need as much of zone 2 than man - as per Dr. Stacy Sims research she shared recently. One day a week doing a longer outdoor in nature Zone 2 cardio is a realistic goal for most (most times of the year!).
zones are dependent on your heart rate, and what your heart rate maximizes at during training...it is specific to YOU, so just figure it out through testing and training ...but zone 2 is typically 115-130bpm for most people
Yea and it also changes over time as you improve your cardiovascular health
Zone 2 refers to a lactate model, consisting of 6 zones, all of them defined by lactate levels. Zone 2 is typically between 65-85 of your maximum Heart rate.
My zone 2 is a sprint, unfortunately.
Do you think that zone 2 training would be a tempo pace in cycling terminology or 1 zone lower? I know threshold would be above zone 2 training.
@@normw4705 Zone 2 is easier than tempo. Tempo would be zone 3 in the Iñigo San Millan model.
Hello, would you please talk about exercise during and after COVID? I see strong advocate for aggressive rest, which I wonder if it is overkill for those with mild symptoms. I felt comfortable doing some light weight training, but not sure if this will lead to long covid. Thanks!
This is partially incorrect. Carrying groceries, walking with a coworker, or playing with your kids is not zone 2 training (unless, of course, for an incredibly out of shape individual). The average individual going out for a walk or easy bike ride will be in zone 1. A good litmus test is you should be able to have a conversation in Z2 but it should be uncomfortable (i.e., sentences interrupted with breathing). You will be sweating in Z2. For the vast majority of people, simply "getting out and moving" during daily activities simply won't put you in zone 2. Measure heart rate (via monitor or pulse check) if you're curious.
😊
I would love to hear Andrew speak about Rebounding/mini tramp. I’m sure he’ll never see this comment but maybe since NASA did research on this he might one day, hopefully sooner than later, speak on the topic.
I am wondering about the comparative benefits of daily pranayama breath work versus cardiovascular exercise, specifically in the context of cognitive health and neuroplasticity.
Cardiovascular exercise is well-documented to enhance cognitive function, promote positive neuroplastic effects, rebuild the hippocampus to improve memory and learning following
prolonged trauma, reduce the size of the amygdala to aid recovery from chronic stress, and alleviate mental health conditions such as depression and anxiety.
My questions are as follows:
Does pranayama breath work confer similar or superior benefits to those of cardiovascular exercise concerning cognitive health and neuroplasticity? Mental health and affect?
Are the benefits derived primarily from the offloading of CO2, the increased uptake of O2, or a combination of both? Is it the oxygen or is it an acid/base thing?
Do I actually need to increase my heart rate for cardiovascular health or can I get the same benefit with intense breath work without increasing my heart rate so significantly?
What are the effects of combining pranayama with hyperbaric oxygen therapy on cognitive health? Would this combination be synergistic or excessive?
Someone, watching this on his/her couch, eating chips, planning to do the excercise tomorrow, but will likely never happen.
I really don't get it: for example: Tennis Players fo not do extra zone 2 work right? I mean is just playing tennis low intensity doesn't count as "zone 2" work? It might definetely have effects on my heart and mitocondria even it's not steady state "boring" meovement (for me) like jogging or cycling
A hike do not drive me in zone 2. I might enter only some minutes in a small portion of the work.
You could try rucksacking or carrying heavy things with you. I carry my daughter in a framed hiking backpack and end up carrying 30-40 lb. That + the elevation gain gets my heart rate up.
I just realized he looks like Curt Cameron (sp?)
Cycling is great for zone 2. I’ve made it my primary means of transit, and while it took some time to adapt to that norm, it’s now second nature for me to ride everywhere.
Cycling to work was the one best thing I did for my health and fitness - all my ‘training’ was a bonus on top. I’m now WFH and the change is huge, a still do the ‘training’ but with out that bike two times a day it doesn’t touch the sides - keep it up mate !
Is stationary cycling counted?
@@oddinary30 Lol yes zone 2 is a heart rate zone
@@oddinary30Yes, of course. In fact, stationary cycling can be even better than "normal" cycling if you're doing this kind of structured training, because you can just do your training in a very predictable fashion, whereas there are many variables in traditional cycling, such as hills. I for one am really competitive, so I often sprint race against cars at green lights, even though I really shouldn't, just to name one example.
best to use a trainer for zone 2 cycling. too much starting and stopping on the streets, along with inclines and declines
My grandfather, born in the 1890s, got his zone 2 cardio via his work as a lead miner, after the mines closed, he was a carpenter and painter. After a day's work, he came home and helped my grandmother maintain their small farm, which included their chickens, pigs, and a few cows as well as the garden because they raised most of their food. He lived into his 90s, and thought working out was a strange concept.
They don’t make them like they used to. That was a hardworking man no doubt.
😂 why workout when you can just labor the farm lol.
I'm a farmer but I don;t think I'm getting 3 hours of zone two cardio in my daily work routine (possibly one hour in winter) but not most of the year. How are we meant to fit three hours of this cardio into our lives?
But isn’t the definition of zone 2 cardio that a person’s heart rate gets within a certain range, which is widely debated from being within 60-70% max heart rate or more along Attia’s thoughts of 75% of a person’s heart rate? My walking, even at a faster than normal pace, gets my heart rate at around 50% which isn’t zone 2.
What’s your max heart rate?
I was thinking exactly this.
I'm curious about it too.
Dr. Huberman said how we take zone 2 cardio with a certain range of heart rate like 220 - age and then times 0.7 kind of thing.
Just wondering. And hope somebody can explain it.
Slow walking doesn't sound like a cardio for me. We need just a little higher heart rate to get the benefits of exercise in my opinion 😀
My understanding is that it isn’t just about the heart rate. The fitter you are (cardiovascular fitness) the lower your heart rate will be when you are under cardio load and therefore the harder you will have to work to raise it. It’s to do with how efficient you are and how your body processes lactate too.
sounds like zone 1
I guess I need to Google WTF “Zone 2” means…
It's between zone 1 and 3, you are welcome 😊
You are a legend!! Now I can get to work.
He explains in the beginning, if you can stay breathing through your nose and can maintain conversation then you're in zone 2. Or maybe you're joking and you actually got it 😂
@@gift99I’d see a bunch of videos about “zone 2, zone 2, zone 2…” but no explanation of exactly zone 2 meant as far as a a percentage of max heart rate, etc. A quick google search revealed it. It’s just if you’re going to make a video about something, maybe define it. I get the carry a conversation thing, but I walk on a treadmill at 5 am by myself, so no one to talk to, so that’s not helpful. No biggie, but thanks.
@@K1dPhresh1me at work tryna type faster so I can hit that zone two benefit, also me on the shitter cuz I can have convos during both of those actions
Sending a virtual hug to you Andrew. You’ve helped me through so many things this year from mental health to physical health. I’m the healthiest I’ve ever been and finally feel empowered with the accurate information I need to continue on this upward spiral. 🎉 thanks for all you do.
All the best petebagi :) Which of his stuff have helped you out the most, particularly with respect to mental health ? David Goggins' video was of great help to me.
You try the cold showers and sunlight in the AM? It's so painful, but feels amazing afterwards. Better than a cup of coffee!
I roller skate 3 hours x two sessions every week. Love skating. I also do 3 days callisthenics with resistance training. 58 years old.
Zone 2 is a fantastic base layer for overall health. I did four to five Z2 a week all last winter. My first mountain bike ride in the spring was better than my best ride in from the last fall. My Stamina and HR recovery was so much better after those punchy climbs & sprints.
fout to five a week of homany minutes each tho
@@GoGoGadgetGiveadamn According to Andrew Huberman, the science says 150-200 minutes of zone 2 per week minimum to achieve the longevity and health benefits.
@@GoGoGadgetGiveadamn I did 45 min to an hour per session.
Same, I added four 1 hour zone two sessions per week and now my weekend mtb rides are so much better...
Learning about zone 2 has changed my life in terms of running. I was running to fast. Such an easy thing but I think ego has something to do with it. Now I've slowed down and do one small run a week and a 8 mile run every week. Before I didn't think it was possible.
This works out to be at least 40min per day over 5 days. This is reassuring, as many people can do a foot commute to work instead of taking the bus/train.
Pro tip: use a regular bicycle instead of scooters/ electric bike. That way you get free cardio without having less free time!
Get an athletic dog. Walk the dog 1+ miles in the morning, 1+ miles at night, maintain a brisk pace except when stopping to pick up poop or talk with neighbors. That's at least 40 min/day, mostly in lower zone 2, 7 days a week except during blizzards or hail storms. Problem solved.
I dislocated my right shoulder so Zone 2 on the assault bike and jogging helps me maintain my athleticism. Also I feel it has speeded up my recovery.
same brother
If you get into zone 2 by walking around your office you've got issues
With all respect Dr. Huberman, this is very much just a random talk about zone 2. It is not at all useful for anyone, if take on face value, just a little work, walk, hike or bike is good enough. But this is not reality. You can do better.
wouldnt walking around be more so in zone 1? zone 2 should be around 140 bpm. how is someone walking around gonna reach those heart rates?
It depends on the individual and their fitness level. Using specific workouts is a proxy for actual measurements of your heart rate.
Being able to measure your heart rate will always be better to determine what you personally should do to reach a specific zone
Yeah especially if you're fit. I can see fat people getting heavy on breathing from brisk walking but for fit people, brisk walking is barely an exercise.
In the discussion with Andy Galpin, he mentions that (if I recall correctly) that he considers the heart rate zones to be contrived and prefers to think about exertion in terms of breathing, specifically gears in a car. 1st gear is nasal breathing associated with light activity ie walking or doing house chores; 2nd gear is nasal breathing but at a higher rate ie jogging, chopping wood, or moving moderately heavy items; 3rd gear and beyond is nose to mouth or full on mouth breathing ie sprinting, moving heavy items rapidly, or working at or near full capacity.
What you are describing is not zone 2 from what I have been researching. The jog is the only thing you have described correctly.
Seems somewhat dilutive, e.g. going for a walk or unloading the groceries doesn't approximate zone2 training benefits (for me at least). I'll stick with 3x week zone2 (spin/rucking) + and 1x week HIIT and resistance training, Zone2 training also minimizes any chance of injury, which can be a devastating setback.
Absurd. Impossible. At least in my case. With practically no daily activities like those mentioned by the youtuber in this video I can reach zone 2. My heart rate simply does not reach it, not even walking fast! Only if I run at a low speed or ride a bicycle do I reach zone 2. Then, I must necessarily schedule those 200 minutes as training in zone 2. And indeed, the problem persists: who has 200 free minutes to schedule more training?
there is something called "harvard step test", basically, you step up on a bench, then step down repeatedly for certain amount of time. you can do that at home or in the office.
zone two is not making more steps unless your very super outta shape
you will be aerobic whilst walking around more, but it aint increasing your zone 2 anywhere to get the positive effects mentioned
I do Strength Training, HIIT, Tabata, Power Walks and sometimes when I feel energised I'd go for a short run. I always thought that my Power Walks are not considered real Zone 2 exercises 😊 and I'm lacking Zone 2 work so I'm glad to hear it they actually are. I love my 1h Power Walks in the evenings after dinner, when I go outside and listen to some science backed podcasts or blast some music. Thank you 😉 Loving HubermanLab content ❤️
I have no clue how to find my zone 2
@@noxuification I personally think that as long as you do different types of exercise with various pace/heart rate you should be fine 👊 Don't get discouraged and most importantly have fun! 😉
At my normal walk speed I blast past "power walkers", be sure to actually exert some effort. Even though I walk at a high speed I don't consider it zone 2. I think the main benefit of walking is not that it's zone 2, but that you're not sitting down on your butt.
@@treali I find my power walks doing great for my mental health and blood glucose plus when I get home and sit down I can see my resting heart rate going down to 47bpm, feeling relaxed for sure 😌 🙌 Even though it's maybe not true Zone 2 nevertheless it serves me well.
And I agree. Whatever movement you do is much better than sitting on your butt 😉 right?!
Power walks probably stay in zone 1. Depends on the person.
Who the hell is in Z2 walking around the Grocery store? Incidental exercise isn't the same thing as Z2.
This reminds me of the movie "Back to the Future Part 3", where Doc Brown is back in the western time period 🤠 and is trying to explain what life is like in 1985, where people "run for fun" or exercise. Before the need of the 9 to 5 office job or just modern life in general, most people were on a circadian rhythm clock, got their vitamin D from the sun, plants and meat, did "Zone 2" cardio and resistance training daily and were probably relatively healthy under their harsher circumstances. They may not have had clean drinking water all the time but ours needs to be filtered from tap for microplastics, pharmaceuticals, heavy metals, pesticides, etc. Fun movie, doesn't get old. 🎬
And the average life expectancy was under 25 years. What a time it was to be live right...
@@BiswasTharakath but most people had serious diseases only once in a lifetime, not more often
What is the confusion on zone 2 here? Love your stuff Andrew but both you and Attia seem to suggesting zone 2 is more of a state like “easy” than an actual number (range of numbers). But unless something changed zone 2 is a range of heart rate 60-70% of max heart rate. Am I missing something? Walking and casual exercise is certainly beneficial but I’m not sure why it’s being referred to as zone 2
exactly. just getting up off the couch and going for a walk is the best thing we can do.
unless our ancestors had smart watches that said slow down guys your going to fast for the pray
Zone 2 for me is 145bpm. There's no way walking for me can reach that
115-130 ish BPM is not achieved for me by walking or doing daily tasks. I barely get that high playing pickleball. I get up to 165 easily during HIIT workouts 1-2 times a week.
I’ll never reach Zone 2 while walking/moving around ! And i believe only people totally out of shape will
Very cool!
If I walk, even fast I won't be in zone 2.
Exactly. This is verifiable with an Apple Watch
Some people consider walking around the block as zone 2. My Polar app considers zone 2 as 117-130bpm. Peter Attia considers 140-145bpms zone 2.
We're obsessed with the metric because we've heard the study that Peter Attia and others have mentioned, saying that if you do 150-200 minutes of Zone 2 cardio/week you might live forever.
I don't really think it matters that much. Make sure you're doing some form of exercise 4-5 days a week. Just get out there and get sweaty!
For ne, at 48 years old, my Zone 2 heart rate range (which is 60-70% of your maximum heart rate) would be approximately 103 to 120 beats per minute. This is based off the idea that one's maximum heart rate is 220 - your age. So my max heart rate would be 178. So if you're younger, yeah you're going to have a higher zone 2, but then also if you're more fit you'll have a higher zone 2. It's not a one size fits all. But then if I went and did a stress test and got my true VO2 max and actual max heart rate, It would be more specific. But then again it all depends on one's age and conditioning level.
It literally can't matter that much. All these necessities are coming from lab studies fed to us by academics abd health care professionals trained in a corrupt system.
Worrying about getting your "zone 2 cardio" in likely is worse for you than not getting your zone 2 cardio in
I think Peter atira likes to hear his own voice
Read up on Phil maffetone please maf method is all you need to know about endurance
200 minutes. I can measure and track that. What should my heart rate be during those 200 minutes? I’m a healthy 57 y o male.
Your heart rate should be in the range of 60 to 70% of your max heart rate. Probably somewhere around 120. Alternatively, you could look at effort. In zone 2 you'll still be able to talk quite easily.
I basically go for a daily walk through the woods with my Nordic walking sticks which increases my rate probably puts me at the lower end of zone 2, but then there are steps that I'll do which brings me up. Could certainly focus on going faster to make sure I'm staying in zone 2 but a daily 50 minute walk should be something everybody could do, it shouldn't be something that's hard to fit into one's schedule. And if it is you might rethink your schedule
Walking is zone 1. Unless you're speed walking.
Did you even watch the video?@@mav3ric100
@@mav3ric100walking is zone 2 for people who aren’t very fit. If you’re fit, it’s prob on the high end of 1. Hiking or incline walking is zone 2 for everyone.
I don’t see how it’s even possible achieving zone 2 cardio with the daily routine examples he mentioned. I was confused about that one 🤔
This was a dumb video. Doesn't answer anything about training for endurance running.
Hm interesting this does not align with the fact that you have to stay in zone 2 for minimum 30min for every training session. As someone who runs in zone 2 I think there is a lot of merit in the 30 min rule.
By talking a brisk walk I can´t get my heart rate in to zone 2. I guess it means I have to schedule bike, running sessions etc?
Easy jogging does it
I walk my dog for 40 mins every night at a good pace and I am not even in zone 1 😢
But I bet you are still getting a pile of benefits from the time walking. Walking burns calories, promotes recovery as well as circulation, gets you outside looking at things that are not 18 inches from your eyes, and develops a bond with your dog. Win, win, win, win, win if you ask me.
I lowered my blood pressure by like 18 because of zone 2.. it works. I’m fairly fit (looks wise) but my job is very sedentary. So, every other day I’ll do 45 minutes of zone 2 and my blood pressure is at 121/70 regularly now. Very good stuff.
Latest data I have read is that zone 4 cardio, 75+ minutes per week, has the same effect has zone 2 cardio at 150+ minutes per week. Has newer research been released in the last couple of years with different information?
This goes against what Peter Attia has said about Zone 2, that it should be a continuous interval of at least 15-20 minutes, but also that Zone 2 is usually around 75-80% max HR and imo you're (very) unlikely to reach that intensity in your day to day activities. It seems unlikely that you'll get the training effect of Zone 2 this way. And even if you do manage to reach that intensity in everyday activities, we're talking about constant sweating and showers. Zone 2 is not "easy" running or easy anything.
If you're an endurance athlete, zone 2 is life! However, being an athlete means you can't get into zone 2 simply walking, even fast walking. Zone 2 should be the bread and butter of any exercise regime.
Same, there's no way I could get to even 60% of my max HR walking unless it's up a steep hill. I wouldn't call myself an athlete, but I bike 5-10 hours a week and I'm also on my feet working actively 20-60 hours a week. It would be different if someone only does strength training and has a sedentary job.
If you bike 5 to 10 hours a week you are fairly athletic at least from a fitness perspective.@@cokebottles6919
Agreed but for us aging female endurance athletes - we need more sprint interval training and less chronic cardio zone 2 we have done for years (as per Dr. Stacy Sims)
Zone 2 for an athlete would be a medium level hike or incline brisk walk - my coach says
Love zone 2 training. Most of my training is zone 2. My zone 2 is 131-145
And how can you reach that HR by simply Walking?
Incline
No, Huberman, don’t set the high point as the minimum threshold. That makes it less sustainable for people. You are encouraging perfectionism, as what your whole schtick is. You don’t have to do 400 things a day to be healthy. Do what you can and don’t stress about adhering to some militant, perfectionistic routine as promoted by Huberman and the rest of the peak performer posse. Have self-compassion and don’t stress about developing a perfect routine. Huberman suffers from the perfectionism that plagues so many academics.
Thank you for doing these clips! I love your full episodes but it get lost in the depth of information
Would be great for you to interview Peter Attia on this subject. He has a different point of view and is much more focused on getting zone 2 as a solid uninterrupted block. I prefer your approach and it’s a relief to hear, but it’s still confusing to hear such different perspectives.
Out of everyone I have read Dr. Attia has the most comprehensive approach when it comes to exercise. I think some of these others assume the average person won't make it a priority so they give us watered down versions like this. Of course it's better than nothing but I walk around for hours at work and never get get in zone 2. I appreciate Dr. Attia for those of us that really want to make it a priority and put in the work. Most people have the time. After all the average American watches up to 4 hours of TV a day not to mention the time they spend on their butts scrolling on their phone like I am doing now😅. It's all about priorities.
For most of my life I exercised 5-6 days a week, mixing strength, Hiit, basketball and endurance.
Then depression hit me and I almost stopped everything for close to a year. I was so afraid to lose all the muscle and performance I built for decades.
Recently I've been feeling better and started training regulary again and to my surprise my physique dont disappear completely, I still look fit compared to general people even though I probably lost more than half of my muscle and performance.
Also my body bounced back pretty quickly as well.
What I didnt realized during that year I spent 1-2 hours a day taking care of 9 stray cats I adopted and those were definitely a zone 2 exercise 1-2 hours a day, 7 days a week.
Im just sharing my experience so people who are very busy, currently not in the best condition, or in a mental struggle and lost all motivation can do this kind of activity. Then when youre back to your own self you would be thankful. Keep fighting everyone, youre stronger than you thought.
I think that you missed the "real" Zone2 training concept and intent.
Can you elaborate?
😂😂😂
It has to be steady state... Maintained. Not in, and out and then adding that up.
I ride stationary bike every day for one hour. I level up intensity every 5 minutes until I reach level 12 then I come back down. Plus I walk 2 miles every day as well.
Sorry mr.Huberman but this is nonsense from a to b
I am sorry but what i have heard so far is that for a zone 2 activity to "count" it must have a min duration of 45min.
I cannot count up the 5min here and 10min when "moving" throughout the day...
I have to take exception with a bit of this. For me and my fitness level, just moving around or going for a walk is Zone 1 or even Zone 0 cardio, not Zone 2 cardio. It would be great if we could put more of a standard definition around what Zone 2 really is. For me, it’s a 9:00-9:30 min/mile run based on heart rate and it is, in fact, exercise.
I agree. It seems to easy to water down zone 2 with a slow walk. A slow walk is more like zone 0.5 and even though it is beneficial for mental health and does get the blood moving, I don't see it really moving the needle in terms of overall fitness.
Typically its a measure of heart rate with a target around 70% of HRM. For me with a HRM around 185 I try to stay 129-138 BPM, as others state that is the level of output where I can talk to my wife if she comes in the room to ask me something or be on a phone call (although people can tell you are exercising as it shouldn't be 'easy' to do)
@@eddyjroth That's one definition, and one I was using for quite some time. Then I found that for me and my fitness level, I could get to about 78% of my measured HRM before I hit the RPE that you are talking about (which I agree with, btw). In other words, 70% of HRM is in the low end of Z2.
Why did he feel the need to make this and then give some generic fitness advice that does not involve actually doing zone 2. So many better videos out there on this subject
I was able to get my range on my Apple Watch app. The only calculators were pretty close as well.
Hi everybody. I’m not a know it all by any means, but do want to let you know the guidelines are 150 minimum of “moderate” intensity and 75 minutes of “vigorous” intensity. Zone 2 cardio is squarely within the “vigorous” category, as measured by METs.
Can you and/or Peter Attia please do a deep dive on the studies that show why doing about 80/20 zone 2/zone 5 is best?
Why is Zone 3 not beneficial? Why is Zone 4 not beneficial? Most people, while running long or middle distance races, stay in zone 3 or zone 4 for most of the race. Why doesn't practicing in those zones help performance in those zones?
And why does Peter Attia think 4 minutes of Zone 5 followed by 4 minutes of rest, repeated, is ideal, when many running coaches have different preferences for minutes of zone 5 vs minutes of rest?
I've seen a lot of videos about WHAT you guys think we should do. I haven't seen a lot about why we should do cardio this way,, and based on what data.
I think you are having a conversation of performance while the zone 2 / zone 5 conversation is about health / longevity in general. You would train completely differently when trying to optimize for a sport or event than simply making your heart tick for longer.
Attia says that this 80/20 zone 2/zone 5 regimen is the key to increasing VO2 max. Increasing VO2 max most of what it takes to improve performance in endurance sports. @@kyle943
@@kyle943 I still would love to see a discussion on (for general health) whether time in zone 3/4 is can be thought of as equivalent to zone 2 in any sense but with extra recovery required.
As a runner, I find trying to stay in zone 2 means going frustratingly slow and my feel good/mental health pace typically puts me in 3/4. Basically, besides the extra lactic acid build-up, can you get the same general health benefits from the "grey area" zones?
@@davidkao What I've gathered is that from an evolutionary standpoint we seem to have mechanisms that expect us to do either light movement or acute high intensity efforts. Thats why they recommend that protocol. Chronic stress is not the norm in the wild, rather, playful movement or gathering of resources until a threat shows up. There are plenty of tribes that don´t do this and they are extremely healthy, hence why the key factor is just to be active. If you are an athlete you should be fine, but if you find that you are too sedentary when not training, just walking more will get you those 200 minutes of zone 2 cardio minimum per week.
Attia discusses this in great detail in 2 podcasts with Iñigo San Milan.
what do you mean "move around more"? moving around the office or even lifting weights is hardly 70% of your maximum heart rate
What you are describing here is inaccurate, or at the very least inconsistent with the description of zone 2 from leading experts in the field. Incidental movement such as bringing in the groceries, playing with your children, or walking leisurely while on work calls is important, but it’s not the same as zone 2 training.
What do you do for a living? Are you a doctor?
The easiest way is to get a job as a caddie at a golf course lol I get about 5 hours a day.
100%. I did overnight security at a golf course before being promoted to management. Best shape of my life and it was all from walking 10+ miles most days.
caddy walking is great, albeit it isn't more than zone1
If you’re in zone 2 pacing the office and carrying groceries then you’re in trouble. The truth is most people will not elevate their heart rate enough with these minor tasks so they won’t move the needle on their weekly zone 2 minutes
This is the way. I lost 35 pounds solely doing zone 2 cardio and lifting weights. I'm 37 and my HR never got above 132. Combine this with monitoring your food with a diary like MyFitnessPal and it's a game changer. I have abs at my age and am well below the 10% bodyfat range. Weights / abs three days a week, walking 60-90 min 3 days a week on incline.
I work on the 5th floor and started taking the stairs everytime instead of the lift. By week 4, I could see a massive improve already in my respiratory capacity
Unless there's a lot of elevation, you won't get much zone 2 from walking.
It's great to motivate people to be more active & move more, but what you describe as Z2 is definitely not Z2.
I love this!! It spoke to my spirit!! Let's get it done!!!
I'm under the impression that incidental exercises like he mentioned aren't in Zone 2. Strolling around is surely zone 1?! I thought the HR target is around 180 minus your age. You're not going to achieve that just walking around on flat land or pacing in your home office or whatever....or grocery shopping.
And make sure you make zone two cardio and not some 1.5 or 3.1 … oh boy all this people inventing the hot water and calling it the zone 2 hot water
A trick I used to up my minutes: leave for your appointment early and park the car 1 mile away. That's an easy way to get in 2 mi of fast-paced walking.
That's an interesting perspective shift, because if you don't look at your zone 2 cardio as training or a workout you can easily stop to smell the roses or to admire the view from whereever you are with that mindset, instead of pushing through aggressively if it's a workout. That's such an incredible trick, because it allows you to get all the benefits, but still lets you stay soft and loving while doing it. It also allows you to give up with no hesitation if you do notice that you have injured yourself; because when you're injured durring your time in nature because you love it you'd go home and let your body heal while if the same thing happened under the umbrella of training you'd be way more likely to push through and at least finish what you've started. The only thing holding you back to not cancle your time in nature is the actual love for it, instead of like this whole mental toughness thing. It's like going to the shops: if you need milk you still really want to get it, but if you're injured you're going to take it way easier and potentially find another solution. That's such a powerful take.
It is terrifying how much time US people spend on work.
When when people say say 80% Zone 2, does a single workout with like 20 minutes of zone 2 running, and then 5 minutes of Zone 4/5/6 work as well? This is also 80-20 but all in one workout.
What if I do this like 3-4 times a week?
not sure how walking is zone2 cardio. my heart rate barely moves from walking. it's zone 1 for sure.
I walk my dog 3 miles everyday at an avg 16:30/mile pace. Which feels like we’re walking pretty quickly. But I never get to Zone 2 (per my Apple Watch). I’m doing Zone 2 on the bike…is something wrong? I do have a very low resting heart rate. Or am I overshooting what Zone 2 should be?
I think your watch is right. Andrew underestimates here what it takes to stay in zone 2. Unloading the groceries will not do it. And even if it does for a few seconds, you need it sustained...
So if I’m on my feet walking around, lifting and carrying heavy stuff for 8 hours a day as a job then that is all zone 2 cardio? That’s 40 hours of zone 2 cardio a week without the workouts that I also do. Well then how come when I go for a run I’m out of breath in 10 minutes???
Interesing personal interpretation of “zone 2”, I think you missed something in your conversation with the doc
When considering benefits for cardiovascular health, of course an active lifestyle has enormous impact on the human body against sedentary one. And this includes walking, go out with the dog, doing tasks like cleaning or working at the garden. This things are taking to account in some questionaries to establish potential risks of CV diseases.
But another independent factor is high intensity exercise (in this case “high” is used as at least 60 % max HR) training. You cannot replace it by walking unless you have 90 years old or so.
The problem in our society is laziness to go out and run, or swim or bike, play tennis or whatever you do as take your heart on the upper side of its maximum capacity. 60% is not fatiguing after training some weeks, even 70% is “easy” perceived.
Oh, I’ve just realized you’re a medicine doctor… but a little bit out of cardiology: please document yourself properly before publishing to don’t be ridiculous or miss vital importance advice to our patients
What exactly are the benefits of 200min of ZONE 2 ?
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Follow sunnah, walk like our prophet 😁
Ain't nobody got time for all that!! Except me. I do dance about 5 days a week
A light jog doesn’t get me into zone 2 at 120 BPM. Much less a fast walking pace. I’d have fast walk like an absolute maniac to hit zone 2. Is this guy a real doctor? What a charlatan
When I zone 2 train I can see a massively significant difference in my HRV and my resting HR. coupled with HIIT it’s the cardiovascular ultimate cycle, everything improves massively.
What is your weekly training regime??
So his hour long jog doesn't count. So wtf does count for zone 2? He missed titled the video and never answered the question. Typical huberman
Surely pure walking won't make your heart rate go to 60% of max HR (zone 2).
Only for very heavy people or if going up lots of hills.
Brisk walking/Power walking is zone 2 cardio.
If I’m doing strength training and entering into hypertrophy 3 times a week for an hour work out, is this zone 2 training of 200mins p/week minimum in addition to that strength training or is it included in the 200 mins?
Ye, most of the stuff you describe isn't zone 2 unless you are VERY VERY unfit. Who the hell is walking in zone2? give me a break.
In the netherlands everyone goes everywhere by bike. I guess we must have some of the highest zone 2 cardio in the world because i reckon everyone spends like 30-60 min per day on the bike
Cardio work in zone 2 for people over 60 years old is the same, or the time is shorter. Thank you very much.
This guy is just a self-promoting expert on everything. He's a sham. Why does anyone listen to him?
Modern lifestyle makes us ill. Who has time to do all the recomended things we need to be optimal?
Zone 2 is good because your heart has plenty of good oxygen supply to work with ❤️👍🏼
I didn't know I'm doing over 600 minutes per week "zone 2 cardio" lol
Youre not coming into the HR of zone 2 by doing these simple things, sorry but youre wrong.