What is Zone 2 and how is it measured? | Peter Attia and Iñigo San-Millán
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- เผยแพร่เมื่อ 23 ก.พ. 2024
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This clip is from episode 201 - Deep dive back into Zone 2 Training with Iñigo San-Millán, Ph.D. Iñigo San-Millán is an internationally renowned applied physiologist and a previous guest on The Drive.
In this clip, Iñigo and Peter discuss:
- How is Zone 2 measured?
- How is fat oxidation measured?
- What is Zone 2 at a cellular level?
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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When is Peter going to interview Dr. Seiler? Of all the researchers/experts in aerobic conditioning/training, Dr. Seiler is the best communicator - for folks at all levels.
The correlation of VO2, VCO2 and fat max was totally news to me, but it makes a lot of sense! I love these deep dives into the bio technicalities and that you always try to make these hyper complex systems understandable for non experts
Lovely. Excellent explanations. I’d like to hear the rest of the discussion.
I exercise and feel better than before when I didn’t exercise.
but now I feel like I’m not complicating things enough.
dont complicate it. Lift heavy weights like an ox, heavier overtime. Breath hard and do cardio, hight intensity, and long duration. Eat healthy whole real foods that fuel your recovery and performance
Peter is all about optimization. Just because something isn't optimum doesn't mean it isn't sufficient.
Ha HA! Right?
So if I go to a place to have this test run where they put on the mask and everything for vo2max. Will they tell me where my heart rate is when fat oxidation is at its max and from there I can just train with a HR monitor strap and train at that HR to "max out" (get the most out of) this zone2 workout? Is that how this works?
Question: lets suppose (i explain later why) i have to train at high and very high intensity at the beginning of my workout (after warm up), how much time do i have to wait before going for a long and slow Zone 2 workout to achieve the best benefit from the latter? Some source says 30 minutes? Is that correct? Or should i calculate the waiting/resting time based on the intensity and duration of the high intensity workout?
Now the explanation why i do high intensity before, if you are curious to know: im mostly a cyclist but in winter my main workout consists of a walk/run on a very steep trail (>30% slope), it's convenient because the trail is at just a 4 min walk from my house, and i can do it even when it's dark outside, so i do this trail at very high intensity, from 30 to 60 minutes depending, doing reps or just pushing hard, then at the end of such trail there is another road, mostly flat, that i use to get home, and by doing a brisk walk i can achieve about zone 2 level of intensity based on HR, so i wonder at the end of the high intensity workout how much time i must wait to clean the lactate before going back home and benefit more from the zone 2 part.
Can anyone tell me how his Zone 2 translates on my Fitbit? Would that be "Moderate"? Or "Vigorous"? Tyia
Does this mean we're gearing up towards a new full Iñigo San-Millán episode? 🤞 Almost two years since the last one.
Lacking access to the sophisticated equipment to accurately determine my Zone 2 I guess I just have to guess using very rough, probably inaccurate, formulas based on age. If I understand correctly, I most definitely do not want to go past the upper limit of my Zone 2 or else I lose most of the fat burning benefit of Zone 2. So, I guess I need to try stay in the lower end of my estimated Zone 2, but if I do that what percent of my “fat burning potential” do I lose by not being at the high end of my Zone 2?
In my experience the crude formulas feel like they point me to pretty damn near center of target. When I go over 70% max heart rate (based on the estimation), it feels notably different. Give it a shot. To target the bottom of zone 2 versus the top is a difference of nearly 20 bpm! Much less vigorous!
So maybe a Lumen device can sense C02 in breath which would tell us when we are burning fat vs carbs?
I like to just walk … but carrying a weighted ruck sack
OMG Half of his videos have the same title lol xD "what is zone 2 training" episode 21908 Dude we got it xD
Forever Senna
Huh....I don't feel that this was a good explanation. Maybe I was looking for how one may develop a zone 2 training program. It seems like an individual will need to take a trip to a lab for this. Not exactly the lost reasonable approach to cardio work.
a simple question.
Zone 2 vs walking.
who would live a longer, healthier life....people who achieve zone 2 3 times a week or people who walk 5 miles 3 or 4 times per week?
Seems like that would have to be the zone 2 people, especially if you're just strolling when you're walking.
if you do over 10.000 steps a day, this could be enough indeed. many people over 100 years never did any endurance training i bet. but they were very active. but remember, training can improve the QUALITY of your life, its not all about quantity. many things will feel a lot easier, if you are trained. for example, if u get stronger by training, carrying shopping bags will feel easy like others thing in your daily habits
One thing to determine is whether when walking these people are in zone 2.
.@@martinlutherkingjr.5582 any walking that puts the least amount of stress on the heart but gets the time in for maximum benefit.
i am thinking longevity is NOT gained through heavy workouts or heat stress.
there are LIMITED heartbeats in the life of ANY animal. so getting the exercise while NOT stressing the heartbeat is perhaps, better????????
@@curious_boy9092 "many people over 100 years never did any endurance training i bet"
exactly my point. again, as i stressed below, there are limited heartbeats in any animal. and the less stress put on the heart, the better.
but moving keeps you in shape and likely covers all the bases.
what we are really dealing here with is the attempt to fix problems from poor lifestyles. people are looking for ways to fix what they have done to themselves...and all too quickly.
eat, sleep and walk.
or at least do something fun, like tennis or pickleball...or walking with friends and talking.
especially since we don't have to go looking for our food anymore.
Not too practical for everyday people's use.
haven't got a clue what their talking about I'm 62 never! had a driver's licence so have walked, cycled, run all my life. have busted hips so now do water aerobics and box 2 hrs every day at high intensity. I'm 5ft 7 and 130 pounds_have perfect blood pressure that's all I know. I plan to live a happy life to 115.
They’re*
@@martinlutherkingjr.5582 5am in Australia and you correct my grammar you make me laugh. off to the gym walk obviously 2 hrs boxing, then walk 8 ks to the pool another 1 hr exercise, then walk to the sunday markets another 10 ks for a greasy kebab ain't life grand. my goal_ box well hitting a bag 30 secs on 30 off for 12 hrs straight at an average hr off 150. before hips totally went 5 yrs ago had a personal best of 18 hrs on a cross trainer_ never considered myself an athlete but goes to show having walked all my life the benefits are now really kicking in. excuse any grammatical errors . cheers from tropical Australia.
@@michaeltaylor8204 The world doesn’t revolve around Australia. It’s an authoritarian state. Spell check exists 24/7.
@@martinlutherkingjr.5582lol, authoritarian Australia. Sweet funny depths of confused delusion.
Good for you but if you’re implying you’re doing great without any actual scientific knowledge, I wouldn’t be confident. Good on you for still being alive I guess, but it isn’t that great an achievement at 62. Also you have approximately zero chance of living to 115.
Thought this was a guide to being bald. Disappointed.
Zone 2 isn't doing anything for women.
but not for women.... please look into
Highly incomprehensible even to me wtf
How Zone 2 helps homeless people?
Idk man. Just 70% max hr is what I'll go by
Ever been on Zone 2 group ride? No one has. It's total waste of time. For any cyclist that trains regularly zone 2 work out is soft pedal, 120 watts to stay under 70% max heart rate. Since my peak is 185, zone 2 is 129bpm. At that heart rate I'm not doing any effort. Sorry Peter, I just don't get these recommendations.
Pretty sure Peter is always harping on anyone whose zone 2 is below 2W/kg is an untrained borderline diabetic.
get a real lactate test in a lab to get your zones right. z2 is about to train below 2 mmol. for me its up to 275 watts and heartrate below 146. So i bet you are using the wrong zone model
Zone 2 is a zone, i.e. a range, not a specific number. If you listen to the full episode (linked in the description), they're saying that how zone 2 corresponds to heart rate depends on how fit you are, but is typically from 70% to 80% of your maximum HR, with fat burn max near lower end for unfit, near higher end for fit. If you're fit, your optimal zone 2 HR may be closer to 150 than 130. And if you want to test it, you need to do a test which plots out the VO2max vs. VCO2max graphs, which will give you insight into when you're burning fat vs. sugar (glycogen).
@@Interceptor Most charts show zone 2 between 60 and 70%. I get that Peter's goal is the get the couch potato moving and zone 2 is a great workout for them to build fitness. I see zero pros doing zone 2 rides. If zone 2 was a magic # to increase VO2, every TDF rider would train in it, yet their base miles are all in higher zones.
@@troutjunkie7330 It's not magic, but they explain the biological mechanisms in the full episode. Are you sure about the base miles claim? If I understood Iñigo correctly, he says that TDF cyclists benefit greatly from zone 2 training as that's where large parts of the races are being spent anyway. He he's apparently trained Tadej Pogačar... Perhaps you're just defining what "zone 2" is differently? There is no universally accepted constraints on what constitutes zone 2, iirc.
So Peter I’ve just watched a short what zone 2 training looks like. You are wearing hat with Marlboro cigarettes logo on it are you promoting smoking now for health and wellness? Do you really think you should be wearing such a hat it’s not a good look!!
Makes me like him more, actually.
I find Attia is wrapped way too tight, needs to lighten up and develop a sense of humor.
Gonna die early!
Not very helpful.
immediately lost 95 % of viewers
Not helpful for those of us who don’t own an indirect calorimeter.