Zone 2 Training: Dose, Frequency, and Duration | Iñigo San-Millán, Ph.D. & Peter Attia, M.D.

Ғылым және технология

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Пікірлер: 571

  • @darkfoxjj
    @darkfoxjj5 ай бұрын

    Summary: Zone 2 60-90mins 3-4x a week. Dont forget strength training which should be done for the same amount of time.

  • @NavAK_86

    @NavAK_86

    3 ай бұрын

    after 60 min the body uses muscle for energy

  • @nech060404

    @nech060404

    2 ай бұрын

    ​@@NavAK_86you should take approx 60g of carbs an hour for the workouts.

  • @tf-ok

    @tf-ok

    2 ай бұрын

    8 hours of working out a week??

  • @wellyeshowcouldyoutell9912

    @wellyeshowcouldyoutell9912

    2 ай бұрын

    @@NavAK_86that’s bullshit

  • @TheDudeWatches

    @TheDudeWatches

    11 күн бұрын

    @@tf-okYep. It can be challenging. Some people have no issues watching Netflix or social media for 9 hrs per week, but ask them to exercise and it's an endless list of excuses. Sorry, not sorry. Make it a priority :)

  • @JonReid
    @JonReid2 жыл бұрын

    I cycle to and from work, 45 minutes either way, mostly in zone 2. I get in around 5 hours of zone 2 per week doing just this. This is time that I’d have to spend commuting anyway, so it feels like it’s “free time”.

  • @dabblingfrancis

    @dabblingfrancis

    2 жыл бұрын

    This is the way to go. It's a lifestyle thing. Inigo also discussed how some retired guys _improve_ because they have so much more time.

  • @JonReid

    @JonReid

    2 жыл бұрын

    @@dabblingfrancis an additional bonus is that it leaves me with reserves to make my actual training rides hard.

  • @mikey.1205

    @mikey.1205

    2 жыл бұрын

    My greatest fitness gains came from commuting 40km/day to and from uni. Didn't even realise I was 'training' until I got back into running and was crushing previous times by a matter of minutes not seconds.

  • @JonReid

    @JonReid

    2 жыл бұрын

    @@mikey.1205 the trick is to not go hard and to avoid racing the other cyclists between lights

  • @danieljohnston3441

    @danieljohnston3441

    2 жыл бұрын

    That’s the dream

  • @Brahmdagh
    @Brahmdagh2 жыл бұрын

    One of my most favourite episodes.

  • @ericyen1
    @ericyen12 жыл бұрын

    Thank you for the material.

  • @arturocastelo
    @arturocastelo2 жыл бұрын

    Thank you Iñigo & Peter!

  • @HN-er2km
    @HN-er2km5 ай бұрын

    Awesome discussion. Thanks.

  • @Roy-ud1db
    @Roy-ud1db2 жыл бұрын

    What I've learned over time, is that consistency trumps. I was doing about 90-120mins of training a day and trying to stick rigidly to a training plan, but eventually, I would fail and get frustrated. Life throws you curveballs, and it's impossible to stick to a dedicated plan, family, work, other commitments, etc. Now, I can train 7 days a week, 60mins a day on the trainer, usually at the crack of dawn. Most of my rides are either Zone 2, or Sweet Spot, and it works out very well for me. I couldn't do Sprints or high intensity at that time of the morning, as the body is only waking up. Great podcast, thanks, Peter!

  • @gourami7

    @gourami7

    Жыл бұрын

    @@uberpekes its not much at all to add a few 30sec efforts into this routine, even low intensity rides benefit from a dose of intensity

  • @itzapeezacake580

    @itzapeezacake580

    Жыл бұрын

    You absolutely can do high intensity at 5 in the morning. No excuses!

  • @davidkucsera8277

    @davidkucsera8277

    Жыл бұрын

    This is exactly what iam doing as well works well, i do it with empty stomach.

  • @off-the-record6613

    @off-the-record6613

    Жыл бұрын

    @@davidkucsera8277 me too, works and feels great.

  • @umbroraban1075

    @umbroraban1075

    Жыл бұрын

    @@davidkucsera8277 indeed, I do my workout in the morning fasted. I have experimented with eating before the gym but I have noticed that it does not make any difference.

  • @pogiong8124
    @pogiong8124 Жыл бұрын

    tnx alot doc

  • @SavedbybGrace
    @SavedbybGrace Жыл бұрын

    80,000 kms on Zwift since April 2016. Plus what I do on the road. State Road race title & other wins… yep, all those long Zone 2/3 Zwift rides work without a doubt.

  • @rickguymon7702
    @rickguymon77022 жыл бұрын

    That is a lot of time when you factor in any strength training too. I am retired and think that is a lot time. I am sure people still working and have a children would have major issues meeting that.

  • @gangu11
    @gangu11 Жыл бұрын

    I got walking golf membership last year and tried to play 3 -9 hole rounds a week. That melted my fat like crazy. Now after watching exercise zone videos, it makes sense

  • @blackcatsarenopussies
    @blackcatsarenopussies Жыл бұрын

    Weights - Monday Wednesday Friday Zone 2 or fartlek only 30 minutes plus warm up - Tuesday and Thursday 8 X 1 min all out with 2 min rest or some other speed or intervals on Saturday Sometimes I skip a session if I don't feel like it. I'm just a regular guy at 52 and not a fucking warrior going thru midlife crisis. Managed to avoid injuries and still superrfit, like doing more than 50 pushups, 20 pull-ups. Secret is don't overtrain, don't overthink, take a day off when you don't feel like pushing, it's ok 35 hrs/week or some crazy shit I hear...Folks, I know professional athletes that don't train that much

  • @Joe-fi4hv

    @Joe-fi4hv

    3 ай бұрын

    Hey, don't knock the midlife crisis. Better to spend it in Zone 2 then by blowing the family nest egg on a used Corvette, an ear piercing, and a weird tattoo. 😁

  • @blackcatsarenopussies

    @blackcatsarenopussies

    3 ай бұрын

    @@Joe-fi4hv haha, good one. Went thru it earlier😁

  • @rythmicwarrior
    @rythmicwarrior2 жыл бұрын

    Damn. How to make a simple truth as complicated as possible.

  • @amandabernheisel9557
    @amandabernheisel9557 Жыл бұрын

    Thank you for doing this

  • @JamesParus
    @JamesParus Жыл бұрын

    Electric bicycle is great for this. You can follow the pulse and it stays very constant and can use the assistance level to adjust it.

  • @ukaszgandecki9106

    @ukaszgandecki9106

    2 ай бұрын

    what do you mean? biking outdoor? you want to follow the pulse and manually change the assistance level? Traffic/lights/hills would make it difficult, no?

  • @renanosilva
    @renanosilva Жыл бұрын

    Rocking that Senna t-shirt. Respect.

  • @ptkewl
    @ptkewl Жыл бұрын

    Totally felt what he said about not being able to stand being on the trainer for an hour… that’s why Zwift is so amazing for me.

  • @rockhopper01

    @rockhopper01

    Жыл бұрын

    Yep. My indoor limit is 2 hours with Zwift. I would struggle getting just 30 minutes indoors before Zwift.

  • @itayshorek6872
    @itayshorek6872 Жыл бұрын

    thankssss

  • @maccamack419
    @maccamack4195 ай бұрын

    I feel the rower is more of an intense workout, I used to bike then moved to rowing and never looked back. Great content. 👍🏼

  • @michaelkohn883
    @michaelkohn883 Жыл бұрын

    How difficult is it to just say something like: The ideal time and frequency is 4 times a week @ 2 hour sessions (for a total of 8 hours/week) for 5 weeks of zone 2, followed by one week (insert whatever that week should be)? Then you can discuss the range above and below as well as how determine your individual sweet spot…

  • @MrEcted

    @MrEcted

    Жыл бұрын

    Perhaps as easy as it might be for you to write snide comments about free information handed to you by one of the most respected trainers in sports.

  • @Mrnobody957

    @Mrnobody957

    Жыл бұрын

    Well said. Two rambling baboons here

  • @michaelkohn883

    @michaelkohn883

    Жыл бұрын

    @@MrEcted These are two "experts" in their fields - I listened to the entire podcast and yet couldn't quite get the jist of it (except that it depends - kinda sorta)- so I guess one gets what they pay for... and BTW if you think your are listening to "free" information, well you're not.

  • @MrEcted

    @MrEcted

    Жыл бұрын

    @@michaelkohn883 You can put "experts" in quotes as some sort of attempted slight, but San Millán is genuinely respected in the field and qualified. How much did it cost you to listen to the podcast? If you couldn't understand it then maybe that says more about you than it does about them, what was so hard to understand?

  • @alejndraalmirowitsch4897

    @alejndraalmirowitsch4897

    Жыл бұрын

    Agree, what i really get from the clip is 3-4x frequency seems to be ideal (but actually, 5-6x is even better). For duration, 1-2 hr range is ideal. But yet again, imo, just try to steadily increase the total duration per week to about that (implicit) sweet spot of 6-10 hrs a week. The most important thing (which is not emphasized enough based on the clip) is to start from what your level is currently at and what your schedule allows. If you can't even do an hour a week, then don't force yourself to do 8 hrs a week. My point is, most ppl think that "optimal dose" is the dose you should start right away but no, its should be a reasonable milestone to aim for. You could go further after you achieve that milestone, but you maybe will get diminishing marginal benefits. I can totally see if total newbs watching this clip and still get clueless afterward lmao, not their fault really it's just the speakers are not clear enough on communicating it.

  • @antonioCsilveira
    @antonioCsilveira2 жыл бұрын

    This is such an awesome T-shirt.

  • @drmitofit2673
    @drmitofit2673 Жыл бұрын

    I retired 8 months ago at age 59.5 after falling off my exercise routine due to the pandemic. BMI was 25, lower muscle tone, muscle cramps on slow bicycle hill climbs, could only do 4 pull ups. Started training alternating days with HIIT hill repeat bicycling (zone 2 and 3) and strength training (push ups and pull ups). Gradually over 7 months, I lost 12 lbs, BMI came down to 23.2, worked up to 40 pull ups in a row (amazing for my age), and now attack the hills out of the saddle. However, I plateaued in weight loss. I recently replaced some hill repeat bike rides with 50-60 minute sessions on a KSports Tennis Rebounder alternating forehand backhand shots with power and footwork with ball feed frequency of every 2 seconds (faster than actual court play). This is pure sustained zone 2 aerobic training with higher breathing rate and sweating but not gasping for breath. In just two weeks, this change allowed me to break through and lose 2 stubborn additional pounds of fat, BMI now 22.9, below my lean high school/college weight yet at my personal best at 40 pull ups in one set at age 60. I believe zone 3 is great for mitochondrial biogenesis (power, athletic performance, and endurance), but alternating with sustained zone 2 training is good for fat burning weight loss. I recommend an alternating combination of HIIT and pure zone 2, as well as strength training. Basically, the HIIT type training I was doing is optimal for building the "engine" (could be done on a treadmill with incline sprinting), whereas pure zone 2 training (steady moderate pace jogging on a treadmill) is optimal for burning through the "fuel" and losing weight. Combinations are good for strength gains, power, endurance, fat burning, and weight loss.

  • @igorkote6149

    @igorkote6149

    Жыл бұрын

    Good explanation! Thank you!

  • @davidlakes5087

    @davidlakes5087

    Жыл бұрын

    You can’t out-exercise your mouth!

  • @WillTio13
    @WillTio134 ай бұрын

    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.

  • @duckiew7732

    @duckiew7732

    4 ай бұрын

  • @blammo8208

    @blammo8208

    3 ай бұрын

    did the depression come before or after the cats? There is a strange link between the toxoplasmosis in the cats and depression and odd behavioural changes is humans and other animals

  • @timmothyburke
    @timmothyburke2 жыл бұрын

    I think something really important for people to look into is the bike seat and blood flow. Lasting permanent damage can be caused by restricting blood flow from a seat that is not suited for someone that is heavy. There are seats that can help avoid this.

  • @JayMerchantPhD

    @JayMerchantPhD

    2 жыл бұрын

    What seats specifically? I'm a big guy (280 lbs) and I can't find a comfortable road bike seat.

  • @juliustan1494

    @juliustan1494

    Жыл бұрын

    It’s a good point. My thought is saddle choice is important but I think it’s secondary to proper bike fit and biomechanics (lots of DIY fit videos available on KZread or go to a local fitter). Best if you can do both and a proper fitter will help you choose the best saddle for you as well.

  • @jmass4207
    @jmass420710 ай бұрын

    To be clear, we ought to get an hour of zone 2 training about 4 times a week or more to really see results once we’re already beyond a novice/diseased state? That is quite a bit if you’re trying to get a reasonable amount of resistance and high intensity training in.

  • @sarahrusby2799
    @sarahrusby27995 ай бұрын

    I appreciate the info but to say that 1-1/2 hrs 4+ times/week is doable for most people plus strength training, stretching, HIIT. I appreciate that he’s saying this is what is needed, but most ppl don’t have 9 hrs/wk for this if the work a 40+ hr week and have kids/dogs/spouses. Then it sets ppl up for failure as they say “I can’t do this” and don’t try. Not to mention there’s data about women over 40 having cortisol increases for steady state work over 30-45 minutes.

  • @VeganStrong

    @VeganStrong

    29 күн бұрын

    it's tough, but if you're really serious about training, you'll find a way. it usually comes down to discipline to go to sleep early, and the will power to wake up early. with a full plate of kids and a job, gotta get the work done before everyone else wakes up. usually 40 minutes of zone 2, and 40 minutes of resistance training, 4-5 days per week, is all you need

  • @TheDudeWatches

    @TheDudeWatches

    11 күн бұрын

    It can be challenging. Some people have no issues watching Netflix or social media for 9 hrs per week, but ask them to exercise and it's an endless list of excuses. Sorry, not sorry. Make it a priority.

  • @luciouspontorro3741
    @luciouspontorro3741 Жыл бұрын

    I NEVER thought id be able to get my zone 2 ride duration up to what is recommended here. I've been doing structured training for about 6 months indoor trainer. Started with 45 min Zone 2 and I'm now up to 2hrs plus warmup/cool down. *BIGGEST helpers imo* 1) I invested in a good set of bib shorts. 2) I program some intervals into the zone 2 (power still in zone 2) which breaks up the monotony) 3) I listen to audiobooks I'm actually interested in. I don't think I will do Z2 beyond 2 hrs ever though. I do 3 Z2 rides a week. 1 Vo2 workout. 1 Threshold ride.

  • @TurKishsoulja

    @TurKishsoulja

    Жыл бұрын

    What is the recommended zone 2 training per week??

  • @KlgoCorvarad

    @KlgoCorvarad

    Жыл бұрын

    4 dias 1 hora 30 min@@TurKishsoulja

  • @taiiiz3969

    @taiiiz3969

    11 ай бұрын

    Doing power during your zone 2 and not at the end renders it moot

  • @luciouspontorro3741

    @luciouspontorro3741

    11 ай бұрын

    @@taiiiz3969 what does this mean?

  • @taiiiz3969

    @taiiiz3969

    11 ай бұрын

    @@luciouspontorro3741 the benefits of zone 2 get stunted if you go too hard, if you enter into a primarily glycolitic state during your zone 2 it takes up to half an hour for you go get into "true" zone 2 again, that's why you should do hard exercises after your zone 2, not during or before

  • @dougmoring7321
    @dougmoring7321 Жыл бұрын

    One of the few Attia podcasts I didn't care for. Man put me to sleep.

  • @dianabailey9757
    @dianabailey9757Ай бұрын

    Getting to the point is so hard for academics. Be consistent. An hour 4days a week and strength training a few times per week does the job! Done.

  • @sampotter4455
    @sampotter4455 Жыл бұрын

    Good information, thank you. It would really be nice in conversations like this if we could nail down a clear recommendation (for example, 1.5 hours, 4x/ week) clearly and early in the conversation that would be really great and give some context to all the details.

  • @ironmike7353

    @ironmike7353

    Жыл бұрын

    everybody is different, every body!

  • @KBorePC

    @KBorePC

    11 ай бұрын

    I think the best recommendation is As frequently as you can for as long as you can consistently do. I can consistently do 30mins everyday and anything else is an extra. The best recommendation doesn’t matter if it’s not something you can realistically achieve. Be consistent over everything

  • @charlesoneill466
    @charlesoneill4667 ай бұрын

    Love the video. My feet kill me with this much zone 2. I am pretty fit. Do more pull ups and resistance training because as a 68 year old man i can. I tried elliptical, walking in the zone, and 18 minutes hiit per week. With weight lifting i just go to another muscle group. I usually get 10 to 20k steps per day. If i keep up with the Zone 2 my feet kill me till i give up Z2. What are you guys doing? I take anti inflamatories to help with sleep.

  • @ShawnStradamus520
    @ShawnStradamus5202 жыл бұрын

    I had a coach tell me years ago that it was absolutely critical when doing Z2 max fat oxidation work to avoid power outputs above that level AT ALL during the workout because once you did the metabolic energy system would move into a higher glycogen burning state and it would not reset just by lowing intensity back down below that threshold again during the same workout, that it would actually take hours to reset. I have not seen this specific aspect of this Z2 training protocol spelled out this way in other literature on the subject and I wonder if you agree?

  • @gordonprice695

    @gordonprice695

    2 жыл бұрын

    I am trying to understand how this can be true, given that I can do a fasted 200 km ride, 8+ hours without any food, at mostly Z2, but a fair amount of Z3 if the wind is up, and some Z4 depending on the route. If it would take hours before my body could get back to using fat, and I didn't eat anything, the ONLY possible source of carbs would be muscle breakdown and gluconeogenesis. But I manage to maintain muscle mass just fine. And adaptation applies to lots of things. If the stimulus is varied intensities, the body will adapt to handle that, and do it without muscle breakdown. I can see an athlete wanting to absolutely optimize for mitochondrial density for the competitive advantage, but I think it's just that, optimization. You can mix zones, you just get less optimal results. But real life is not optimal, it's good enough.

  • @toomanymarys7355

    @toomanymarys7355

    Жыл бұрын

    Can't be true or mid length racers would not benefit from glycogen.

  • @Niala8419

    @Niala8419

    Жыл бұрын

    @@toomanymarys7355 must be true. Pogs coach says exactly this in an interview with GCN.

  • @ShawnStradamus520

    @ShawnStradamus520

    Жыл бұрын

    @@gordonprice695 It's not that you CAN'T burn fat after you have crossed the Z2 threshold, you will actually burn fat and glycogen in different ratios throughout almost the entire range of exertion levels. It's more that you can't get back to the maximum fat burning state achievable in Z2 until after the 8 hour reset.

  • @gordonprice695

    @gordonprice695

    Жыл бұрын

    @@ShawnStradamus520 I know. My point is the idea that once you get into the higher zones you stop burning fat and DON'T start again when your heart rate comes down is false. If you are metabolically flexible then you are burning mostly fat at Z2, even if you spent the last 15 minutes on the rivet in Z4, with a sprint into Z5. The video suggests THAT is true, that once you get into higher heart rates it takes hours to return to fat burning. Which is just demonstrably not true, as long as you are metabolically flexible. If I start at 95% fat burning in zone2, and then when I come back to that zone I am at 94%, I am not concerned. The video makes it sound like I will be at 20% fat burning for the next 8 hours, and when I am climbing a big bridge or riding out of a deep tunnel under the river in the first 20 km of a fasted 200km ride, that is obviously just not true. Especially given that my average speed is not really changing. Maybe I average 25-27km/h in the first 50km, but at the end of the ride my overall average is still 23-25, so I am hardly dropping off some sort of fat burning cliff.

  • @ilanpi
    @ilanpi2 жыл бұрын

    Have you read Nils van der Poel's essay on how to win a 10k speed skating race? He outlines his 18 month plan, which was mostly based on 35 hours a week of zone 2 training. He published it after winning the Olympic 10k and all the previous 10k races last season, including 2 world records at sea level, which has been unheard of in the last 20 years.

  • @pierrex3226

    @pierrex3226

    Жыл бұрын

    Lol 35h/w is insane. How much intensity was he doing per week? Because out of 35, even if you only do 5pc at intensity, it's still almost 2h. Ie, a LOT!

  • @whydoyouneedmyname6508

    @whydoyouneedmyname6508

    Жыл бұрын

    @@pierrex3226 he said 35 hours of zone 2

  • @Ambient.outdoors

    @Ambient.outdoors

    Жыл бұрын

    @@pierrex3226 you can find his compendium online. I think it’s called ‘how to skate 10k’ or something like that. He did train A LOT 😅

  • @davidlyness4751

    @davidlyness4751

    Жыл бұрын

    He is having a bit of fun with everyone ha ha

  • @christopherhaak9824

    @christopherhaak9824

    Жыл бұрын

    His training was actually very sane and reasoned. Five long days a week like you mentioned, but he took weekends off, socialized and indulged in food treats on the weekends. His zone 2 training was all on the bike, and his higher zone training was on skates.

  • @bobwilliams9061
    @bobwilliams906111 ай бұрын

    Once you get a stent in your heart you get motivated. I do a 55 minute cardio split at 50 minutes zone 2 and 5 minutes zone 5 for 3 X week. Lift to failure 3 X week. Sucks but necessary

  • @TruTube.1.

    @TruTube.1.

    10 ай бұрын

    Avoiding Obesity/ Diabetes / Heart Disease. That's my Motivation.

  • @muysabroson

    @muysabroson

    8 ай бұрын

    I'm copying your workout plan 🤣💆

  • @4plum

    @4plum

    7 ай бұрын

    I live exercising and working out!

  • @bobwilliams9061

    @bobwilliams9061

    7 ай бұрын

    check out Mike Mentzer for HIT training.@@muysabroson

  • @MrHarpic

    @MrHarpic

    7 ай бұрын

    Good to know that you asre doing great. Take care.

  • @communicationiskey-
    @communicationiskey-2 жыл бұрын

    Good topic and 2 points: Since this podcast seems to be geared towards people who are new or re-new in the sport it would be nice if you did not use complex terminology but keeped your wording in Lyman’s terms that a 15 year old would understand. This is not just 2 Doctors having a conversation but 2 doctors trying to make a point to people (re)starting in sport. As an example, people now days use the word “calories” but when you ask them what is a calorie they do no know how to respond. I am very average in sports and jog 6x45mn per week and also row 3x30mm per week. It allows me to lose weight when I need to and also stay fit all year around. If you had told me when I started I needed to run 1.0 to 1.5 hours, 3-5 times per week I would not have started running. I think for anyone starting, 15mm to 30mm per session is a good way to start 2-3 times per week. The “how often“ comes in naturally as one sees improvements. It’s not about results one may have seen in the lab but personal mental, physical and schedule adaptation one needs to incorporate in one’s life, which can take some time (Change). Again, the idea of this podcast is not only to explain Zone2 but also to get people moving and introduce them to what it feels like to be more fit. Running/jogging in Zone2, 80% of the time is my new recent discovery. The other 20% at higher levels to teach my body its potential and subsequently lowering my heart rate in order to run faster when we go back to Zone2. Respectfully of course..

  • @toomanymarys7355

    @toomanymarys7355

    Жыл бұрын

    He pointed out that walking is zone 2 for many obese. And 45 min X 3 is less than 30 X 5.

  • @armandodibattista971
    @armandodibattista9712 жыл бұрын

    Peter, I wonder if W/kg of body lean mass could be an interesting unit to consider for overweight people, in order to target the proper energy system zone 2, as fat mass would add as it was lean mass. Do you think, we should look at body response hence % of max FC or shall we look at power output hence Watts for determining fat max Zone 2? Last but less important curiosity…when we train in zone two, eg. while bicycling, we get surely mitochondrial boost on those major muscles groups utilised, but does this happens to other tissues, muscles, body organs at the same time? Or to get there we should target all major muscles groups in zone 2? And again what does happen to the organs, are they indirectly targeted due to increased energy demand? Thank you for the excellent work.

  • @MrChocoMoose
    @MrChocoMoose2 жыл бұрын

    That's a lot of time to dedicate to this type of training, on top of weight training, sauna, etc... I'd love to hear some ideas on how to fit this into everyday activities. Commuting is an obvious one, but I'm thinking of learning to dance salsa, playing drums, ...

  • @EdwardsNH

    @EdwardsNH

    2 жыл бұрын

    Easy… retire and spend 3-4 hours a day in the gym. Kidding of course. I have the advantage of being a personal trainer, so I’m in the gym all day anyway. Just do what you can and not stress over it

  • @timmyreynolds4313

    @timmyreynolds4313

    Жыл бұрын

    Mornings are the way to go. You're probably not going to learn to dance salsa or play drums at 7am. Every night, set your workout clothes in a neat pile with your shoes. Wake up at 6-7am, throw on your clothes, and get out the door. Don't deliberate and wait, just do it. The majority of time is lost just wondering what the right thing to do is. #MoodFollowsAction

  • @pierrex3226

    @pierrex3226

    Жыл бұрын

    Maybe a commuter bus fitted as a dance studio inside of a sauna? On odd days you setup the drum kit in the sauna

  • @toomanymarys7355

    @toomanymarys7355

    Жыл бұрын

    Salsa is zone 2. 😋

  • @HkFinn83

    @HkFinn83

    Жыл бұрын

    Only way is to find something that you actually love. For me it’s cycling. Some day I’d like to get stronger at swimming and do that for awhile if circumstances allow it. Running I know I could never do, too much like drudgery to me. I think it’s basically psychologically impossible to force yourself to do 10 hours of zone two if you don’t enjoy it

  • @BigPictureYT
    @BigPictureYT2 жыл бұрын

    I find that getting up at dawn and walking in nature has multiple benefits. I walk briskly, but am still able to talk. It is an investment in life, and I make it a priority.

  • @victorleon1563

    @victorleon1563

    2 жыл бұрын

    Yes I agree ⚘️

  • @funguy74

    @funguy74

    Жыл бұрын

    You can get zone 2 from walking?

  • @BigPictureYT

    @BigPictureYT

    Жыл бұрын

    @@funguy74 The expert say that if you walk so briskly that you are huffing and puffing and cannot carry on a conversation, you are going too fast for zone 2. If you were talking on a phone and they could not tell that you were walking, you are going too slow for zone 2.

  • @funguy74

    @funguy74

    Жыл бұрын

    @@BigPictureYT i can't get out of zone 1 no matter how fast i walk. It depends on your fitness level. I didn't know people can walk in zone 2. Interesting!

  • @BigPictureYT

    @BigPictureYT

    Жыл бұрын

    @@funguy74 How are you measuring it? Walking has lots of health benefits, regardless of the zone.

  • @Gooostavooo
    @Gooostavooo7 ай бұрын

    Senna shirt! Respect

  • @Jett-v9w
    @Jett-v9wАй бұрын

    Agree that frequency, duration is personal (throw in age too) though frequency alone could give incremental gains over a single long session. Eg. Improve Glucose, RHR, HRV, VO2max. Recovery and rest days invaluable too with many useful sensors out there like Morpheus

  • @mannysanchez5001
    @mannysanchez5001 Жыл бұрын

    Just walking puts me in zone 2 im in z2 24/7 im a beast

  • @giovanbattistafichera8439
    @giovanbattistafichera8439 Жыл бұрын

    if you're able to keep track of your recovery through HRV monitoring and using an HR strap to accurately measure the impact the training load has on your body you can train every day provided you don't do particularly gruelling sessions for the sake of Strava glory. :D

  • @Simon-d8n
    @Simon-d8n Жыл бұрын

    Should I not eat at. All. After zone 2. After or a small meal is fine. And a little protein is fine. On the day of training.

  • @MrCox2121
    @MrCox2121 Жыл бұрын

    I am retired and have the time but not the capacity. Over the past years I have a Hip Replacement, ALIF/PLIF and now recovering from a ruptured achilles surgery 7 months ago. I am literally trying to put Humpty Dumpty back together again. I walk most mornings for 30-45 minutes. Do strength training 3 times a week followed by 20 minutes of intervals. The other days I am try to do 30-40 minutes on the bike at 65-75% . Does splitting up the zone 2 time between walks and bike provide any benefit or does it need to be contiguous?

  • @sirwalksoftly
    @sirwalksoftly2 жыл бұрын

    Dr. Attia, I know you advise 45 minutes of a cardio session remaining in Zone 2 throughout. How would you suggest duration with the input of 60-90 minutes from the speaker’s recommendation?

  • @pierrex3226

    @pierrex3226

    Жыл бұрын

    2x45min, and do more if the movie you're watching is that good?

  • @BruizerBlue
    @BruizerBlue11 ай бұрын

    Weight Training Probably about 75 Minutes Monday, Wednesday, Friday Tuesday, Thursday 15 Minutes Zone 5 then 60 Minutes of Zone 2 Zone 2 is 4MPH at 15% Incline Walk

  • @bryantcofty2709
    @bryantcofty27092 жыл бұрын

    My issue is timing, rather than having the actual time to train. I want to do all of my training, including zone 2, fasted and my mornings are very busy. Getting 2 sessions in post weight training would go a long way in resolving my morning time crunch issue but I believe I've heard Peter mention that it's not ideal. I could do it post dinner (6-8 o'clock) but that doesn't seem very ideal either. I suppose it would assist with flat lining my post meal insulin though. I'm also wondering how it would affect my sleep?

  • @drewswomley7787

    @drewswomley7787

    2 жыл бұрын

    i have found that starting work earlier, and getting a longer lunch to allow for Z2 training, and then trying to lift before dinner works for me. because then i eat and my body has time to relax before bed. I also don't like working out late at night because then i don't have time to destress before bed

  • @nyalimuir4103

    @nyalimuir4103

    Жыл бұрын

    Bryant interesting share. Thanks 😃

  • @nyalimuir4103

    @nyalimuir4103

    Жыл бұрын

    @@drewswomley7787 interesting share and strategy, thanks 😀

  • @toomanymarys7355

    @toomanymarys7355

    Жыл бұрын

    What's wrong with after dinner? Fasted carfio kills me.

  • @jmass4207

    @jmass4207

    10 ай бұрын

    I’ll go out on a limb and guess so long as you’ve got about 2 hours between cardio and bed, the benefits to the cardio will outweigh the drawbacks of slightly less optimal sleep.

  • @thedukeofhinojosa6850
    @thedukeofhinojosa6850 Жыл бұрын

    What if you stager the zone two training as in 4x 15 min as day..... Whould it have the same effect as a straight 1hr session or MUST it be a continuous session to observe all the effects of zone 2 trianing?

  • @johnrathjen36
    @johnrathjen36Ай бұрын

    Doc talks about getting to your “wattage” for zone 2 training. Without fancy equipment, how do we know what wattage we need or if we are in the proper range when exercising? I have heard of using a simple heart rate monitor with the goal of staying between 60-70% of your Max heat rate - is that ok???

  • @chaddyboy
    @chaddyboy Жыл бұрын

    Forgive me if someone already answered this but I haven’t seen it in the comments yet..for a guy like me who’s not trying to be an “athlete” just trying to get in shape and stay in shape. Who weight trains and runs 3-4 days a week…should all of my runs just stay zone 2? I have to add I’ve been running for about 4 years and up until like last week..those runs have been zone 3 and 4. I literally just learned about zones and why I haven’t been making as much progress at least when it comes to burning fat.

  • @edudutra
    @edudutra Жыл бұрын

    Nice Senna t-shirt. As a brazilian I couldn't help notice it.

  • @poerneki
    @poerneki Жыл бұрын

    Great talks. Which earphones are you using?

  • @rkulla
    @rkulla2 жыл бұрын

    It's so confusing how every video on HR zones conflates "zone 2" despite usually talking about the different versions (LTHR, FTP, MHR, MAF). People in every HR zone video comment section seem more confused than they were before they watched! Coupled with HR monitors / measurements still largely being rough estimates and perfectionism not mattering to anyone but athletes. In the mean time I'll just be doing Huberman's Zone 2 definition of any exercise that gets the heart pumping and breathing up just to the point of not being able to speak/nasal breathing for 3+ hours a week. Peter has suggested this as well but tends to get more into the strict lactate threshold version but I don't think it's helping the average person to be confined to wattage on a bike or being overly fixated on numbers, other than time.

  • @wendyhutchinson457

    @wendyhutchinson457

    2 жыл бұрын

    Yes, I agree. In my opinion, these videos seem to always be splitting hairs. I really don’t want to have to sit through an entire 1:30ish podcast to get what could be conveyed in a 20 min video. I think most of us aren’t as interested in the minutiae as he is. 🤣

  • @orestboychuck
    @orestboychuck Жыл бұрын

    so what he's saying - you have to train at least 3 days a week for an hour or an hour and a half in zone 2 to start being a strong rider? so what then, one intensity session on a weekend? or how many intense sessions do there have to be?

  • @77hodag
    @77hodag Жыл бұрын

    This is what I do on my bike: set my Garmin to record “time in zone 2”, ride to a local long, gradual hill & keep my power in zone 2 (150-200W for me) as I’m climbing. When I get to around 90 minutes accumulated in zone 2, I call it a day. Goal is 2x/wk.

  • @Redisdowntoearth

    @Redisdowntoearth

    Жыл бұрын

    will try that next week once i get my bike back.

  • @jedinxf7

    @jedinxf7

    11 ай бұрын

    this is brilliantly simple.

  • @brianbirdy3765
    @brianbirdy376510 ай бұрын

    Thanks a lot for this. So the protocol is 1hr to 1hr30mins, 3-5 days per week?

  • @Jhorne84

    @Jhorne84

    21 күн бұрын

    Insane!!

  • @josephdirnfeld3593
    @josephdirnfeld35932 жыл бұрын

    3 times a week , 45 minutes running per session is all I can do At zone 2. Plus weight training in between running days.

  • @luciouspontorro3741

    @luciouspontorro3741

    Жыл бұрын

    @ Joseph I think what you outlined will definitely help you stay fit. The only suggestion I would make is to add 10-20 minutes of higher effort sprint rest intervals to the *END* of one of those runs (see your doctor firts though 😀) just so you end up working more of your anaerobic systems at leat once a week

  • @dxcore35

    @dxcore35

    10 ай бұрын

    @@luciouspontorro3741 It is way to much already. He needs time to recover, let him rocover for god sake.

  • @strathound
    @strathound Жыл бұрын

    I'm experimenting with a hack with this that I want to share. Essentially, my problem is that I don't have time to do long stints of training. So I'm micro-dosing it throughout the day. In the morning, I walk the dog and get .5 miles in. Then I go for a walk and get a mile in. Then I start working. During the day, I'll have a meeting so I get on the stationary bike for 30 minutes. At lunch, I do another mile before eating. Then I eat. Then I do another mile. Then at some point in the afternoon, I get a little break and I do another mile. Each time, heart rate in the 110 to 120 range. I'm trying to get to where I'm doing 5 miles a day in little 30 minute blocks. Some AMAZING things have started to happen. I'm sleeping better. My VO2 went up 4 points in a week. I don't need as much caffeine throughout the day. In fact, today is the first day in 30 years that I didn't need a cup of coffee to get the day started. Yesterday I did a 30 minute HIIT session for VO2 Max training. And today I'm back to recovery mode in Zone 2. This is incredible stuff.

  • @na-dk9vm
    @na-dk9vm Жыл бұрын

    Peter, to get fast at a 2 mile (3200m) race, how long should a long run for that be at zone 2. 15km? 20km

  • @olivergeoffreyblakely7623
    @olivergeoffreyblakely76232 жыл бұрын

    I seem to find success with running in zone 2? My concern is wear and tear on the body whilst running 6 days a week? I also enjoy a tabata (walk and run) and 4x4 V02 max, 4 min run 4 min rest 4 times

  • @atpkompressor
    @atpkompressor Жыл бұрын

    What is Zone2 Training a phyisical link? Is this the fatmax Zone or Lack of pyruvat Zone what is meant? Thanks

  • @BogotaEnglish
    @BogotaEnglish2 жыл бұрын

    How about the studies saying that after 3 hrs of continuous exertion there is no more mitochondrial growth?

  • @govinda3782
    @govinda378211 ай бұрын

    To estimate my zone 2 without going to a lab what is more accurate, a straight 60-70% of my HRMax (191) or the Karvonen calculation. Big difference for me. Karvonen zone 2 for me is 134-148 and the straight up 60-70% of HrMax is 115-134.

  • @danread1997

    @danread1997

    10 ай бұрын

    Inigo has recommended using perceived exertion as a good measure for Z2 if you can't get to a lab. He isn't on about heart rate zone 2 but blood lactate (which is hard for the normal person to measure out of lab). So maintaining a pace where you can maintain a conversation with a slight more need to breathe is the ball park recommendation from him

  • @silasrobertshaw8122
    @silasrobertshaw8122 Жыл бұрын

    It's interesting that Dr A says he can't stay in zone 2 out on the road. It does take a bit of focus, but it is mostly just not trying to maintain speed in spite of the grade or wind, or trying to get back up to speed quickly at a light. It's a mistake I have definitely made for most of my life. Just gotta go a little easier.

  • @jmanlit69
    @jmanlit69 Жыл бұрын

    Hello, I've been listening to your podcasts and youtube videos on zone 2 training and have done my own research. It sounds like this approach works for my goals. I primarily row on a concept2 erg for my cardio....but I ran across this guy on youtube, Travis Gardner who says Zone 2 is not ideal for rowers because it is a power endurance sport. My question is can I still d Zone 2 on a rower if my main goal is to stay in zone 2 for its specific health benefits? In my case, keeping my A1C under control without drugs using diet and exercise.

  • @karlpk3907

    @karlpk3907

    11 ай бұрын

    Yes you can do it. I do it on a concept rower. My goal is to get my heart rate in the 105 to 115 range which I can do with a rower wattage in the 70s, based on the rough metric that the Erg2 software pumps out given my top heart rate of probably 160. I am less concerned with the inevitable variability of power,. In the end, it is overall aerobic output that matters. It's not as scientific as what Inigo does in his lab, but it's a good estimate. I am on the rower 45 minutes to an hour three times a week. In the next few months, I intend to do both a VO2 max test and a lactate test to zero in on the Zone 2.

  • @crmannino3781
    @crmannino3781 Жыл бұрын

    This San Millian doc is quite reticent to give his expertise

  • @afsIII1966
    @afsIII1966 Жыл бұрын

    Can zone 2 be used on a rest day as the HR and work is so low?

  • @ashtronaut1
    @ashtronaut1 Жыл бұрын

    Quick question - Would the mitochondrial changes be exclusive to the muscles used in the Zone 2 training? ie. Would Zone 2 training via Swimming help in endurance in Running? Also big thanks for the knowledge - I've started Zone 2 (been a month) myself after years of High Intensity training and have reaped MASSIVE benefits in terms of endurance, recovery, sleep, general overall health via calmness etc. Super stuff!

  • @scousertommy8220

    @scousertommy8220

    Жыл бұрын

    The mitochondria does not distinguish between the different types of exercise you undertake. All it knows & reacts to is the exertion effort of the body. Building endurance in swimming will have a effect in running, but not in the muscles needed for running. Hope this helps.

  • @bobbobson4030

    @bobbobson4030

    Жыл бұрын

    But what about upper body Vs lower body activity? Aren't the mitochondria localised?

  • @r_ds8057

    @r_ds8057

    Жыл бұрын

    Actually...think somewhere else they said it is a localized benefit in terms of mitochondria?

  • @portiasnyder1812
    @portiasnyder1812 Жыл бұрын

    What is zone one and two training mean ? I'm not an exercise maniac yet lol just getting started been out of the loop for a bit..

  • @jaapvanderleest
    @jaapvanderleest8 ай бұрын

    I understand training in the top of zone2 gives the best adaptations for mitochondria etc. My question is: does training in de middle ol lower parts of zone2 for a longer period (say 2 hours) give the same adaptations as shorter time (1 hour) at the top of zone2?

  • @franks_fishing11
    @franks_fishing113 ай бұрын

    Will zone 2 help you heal the muscles while working out with weights?

  • @andrejesus474
    @andrejesus47411 ай бұрын

    What is you do 1h zone 2 in the morning + 1h zone 2 later afternoon ?

  • @nuggunu
    @nuggunu Жыл бұрын

    how long does it take to get out of zone 2? I ride with powermeter and I manage to hold that zone2 power quite well. But as mentioned: as soon as you start and stop where I have small peaks into zone 4. only few seconds but they are there. Does the metabolism already change in under 10 seconds or would that be alright? thx =)

  • @lfk53

    @lfk53

    Жыл бұрын

    No

  • @douglasbooth6836

    @douglasbooth6836

    6 ай бұрын

    Zone 2 should be hr not power.

  • @MostAlpha
    @MostAlpha Жыл бұрын

    How is Zone 2 for BDNF/NTF levels?

  • @Andy-SLR
    @Andy-SLR Жыл бұрын

    Difference between Z2 heart rate and z2 power training? If doing z2 power does my HR matter and vice versa

  • @hazembata
    @hazembata Жыл бұрын

    Are calisthenics considered strength training? Thank you for all your knowledge.

  • @Panironic

    @Panironic

    11 ай бұрын

    I would say yes. In Greg Lemond's book he said he did calisthenics. However, he only mentions it during his winter season training section. He doesn't go into much detail about frequency and amount, and didn't say anything about it during his race season section.

  • @Callitout-kl1uq
    @Callitout-kl1uq3 ай бұрын

    1 hour, 4 days a week. If you can’t do an hour, start shorter and work up to an hour. That is his answer. Painful how long it took him to say that. “I’m a very busy guy.” This guy would have a lot more time if he was efficient!

  • @TXXNova
    @TXXNova Жыл бұрын

    My watch says vo2 max is 40 and that's excellent for 71. I'm hoping it's accurate.

  • @kb7547
    @kb7547 Жыл бұрын

    Is this specifically endurance or is this for fat burn?

  • @meiyingwang
    @meiyingwang10 ай бұрын

    Can you do 30min zone 2 in the morning and 30min zone 2 in the afternoon on a regular basis to accumulate 1 hr in a day, as suggested by Dr. San-Milán?

  • @danread1997

    @danread1997

    10 ай бұрын

    I think its more effective when done in one sitting, but any time in Z2 is better than none!

  • @67NewEngland
    @67NewEngland Жыл бұрын

    What is the definition of Zone 2? I wish they started with that.

  • @crazylagggs
    @crazylagggs2 жыл бұрын

    Is there any info available on zone 1 (recovery zone) and its benefits/influence? I commute daily 2x 50-60 minutes (morning/evening) with an E-bike, but that's often lower than Z2 power and HR.

  • @darinsteele7091

    @darinsteele7091

    2 жыл бұрын

    personally i think recovery rides are useless for a normal rider, because lets say my ftp is 200w, recovery should be 100w which is basically not pedaling at all, so outside staying at 100w would be impossible, better off not riding at all and just going for a walk. for a pro with a much higher ftp a recovery ride might be 200w or 150w which is way easier to do, if the power is just too low i dont see any point unless you do it on the trainer.

  • @wbeckmann6965

    @wbeckmann6965

    2 жыл бұрын

    I recently started commuting to work (45 minutes each way, mostly on paved trails) on an e-bike and using a heart rate monitor wrist watch it’s very easy to stay in zone 2 by picking the correct gear and power assist level.

  • @alexanderwinkeljohann6842
    @alexanderwinkeljohann6842 Жыл бұрын

    So I guess if your warm up is too intense as sometimes is recommended then you have lost the zone 2 window? Is that right?

  • @99dynasty
    @99dynasty7 ай бұрын

    Lived in Tokyo where life has you walking at least an hour ( total ) a day, wondering if a lower level of intensity but more volume of activity has the same benefits as strictly zone 2

  • @corvix1
    @corvix1 Жыл бұрын

    I have seen 2 differents models with 5 or 7 training zones. In this interview about zone 2, is he talking about a 5 or 7 zones model? I will appreciate if somebody can clarify ? Thanks

  • @bobp5523
    @bobp5523 Жыл бұрын

    I was looking for guidance and all I got was confusion. Currently I work out virtually every day for between 30 and 90 minutes. If one does Zone 2, 4 days a week, it only leaves 3 days to do other stuff, including strength and other aerobic work. Further, Dr Inigo said doing Zone 2 training only twice a week would not be very beneficial. Half of my workouts are HIIT cardio or combined HIIT cardio plus strength training. The other half are more traditional cardio, but often I creep above Zone 2 (can carry on a conversation) and get into Zone 3 (can talk but a sentence at a time). My thought was to do two strict Zone 2 workouts a week (duration 60 to 90 minutes) to replace one of my HIIT workouts and one of my traditional cardio workouts. Strict Zone 2 on a spinning bike, elliptical machine, or stair machine is pretty boring. So if I have to do that 4 times a week to reap the benefits, and have only 3 days for more fun stuff, I doubt I'll be able to stick to it.

  • @PeteMatheson

    @PeteMatheson

    10 ай бұрын

    Came here to say the same. This video is quite conflicting. Assume you have 6 hours of fitness per week. Half of that is already gone to strength training because it’s so important. That’s 3 hours left. 1 of those surely should be on Vo2 max at minimum. Which leaves 2 hours for Zone 2, which he says isn’t enough. 🤷🏼‍♂️

  • @chuckfrizzell8668
    @chuckfrizzell86682 жыл бұрын

    How does heart rate zone 2 correlate to zone 2 power wattage? I’m old school and can’t justify buying a power meter set up. I use a polar heart rate strap. At 63 years of age I have an observed max hr of 161. I have been a competitive cyclist for more than 30 years. Any info appreciated. From Colorado Springs Colorado.

  • @renewtherapy6520

    @renewtherapy6520

    Жыл бұрын

    Check out his Q&A on how to understand his definition of Z2. kzread.info/dash/bejne/pqyA1LChpputh5M.html

  • @888jucu

    @888jucu

    Жыл бұрын

    I also come from heart rate monitor generation although I have switched to power now. Anyway that said a zone 2 workout would have yoir HR 69

  • @TPS2525

    @TPS2525

    Жыл бұрын

    If zone 2, go by heart rate. You are training for endurance of the heart not the power.

  • @surajnikte
    @surajnikte10 ай бұрын

    Hello Doctors, I have been doing Randonneuring / BRMs for long distances of 200, 300 400 and 600 km. However given the continuous endurance activity, I am wondering about what impact it has on my heart and overall cardiovascular health in both short and long term. Thank you for your valuable inputs in advance!

  • @danread1997

    @danread1997

    10 ай бұрын

    Go to see a sports cardiologist and have an ECG done to see if everything is all good, its recommended once a year if you are active. These ultra distances regularly can take a toll in the long term, and lots of very high intensity workouts can also be damaging over time

  • @surajnikte

    @surajnikte

    10 ай бұрын

    @@danread1997 I have similar thoughts and have plans to do a health checkup soon. However, I am wondering if there is any scientific study done to observe the damage and how can one prevent it.

  • @donaldberry4181
    @donaldberry41812 жыл бұрын

    I would love to hear Dr. Attia’s response to the following criticism. He has stated that zone three and zone for our basically worthless but this would be the average zone of a game of basketball for example. Making a game of basketball then essentially worthless from a cardiovascular standpoint. Is that the case? Is it really that we should be going so slow that back in the day our coach would have said we were phoning it in and that anything between this pace and a flat out run for your life is worthless.? Or is it just that we haven’t figured out how to measure the health benefits of zone three and zone for?

  • @dylan-cj1cg

    @dylan-cj1cg

    2 жыл бұрын

    I’m pretty sure a full time basketball player is used to it.

  • @familymoneyadventure
    @familymoneyadventure23 күн бұрын

    Is zone 2 cardio possible while playing basketball? Not referring to playing competitively, but shooting on your driveway or local gym. Or would that work fast twitch muscles fibers more?

  • @vgvhealth1
    @vgvhealth15 ай бұрын

    Good information that applies to 1% of the population who’s willing to dedicate >4hrs/wk to aerobic exercise

  • @abkonk
    @abkonk Жыл бұрын

    How do you transfer this to running

  • @user-vk7qv4uc2c
    @user-vk7qv4uc2c Жыл бұрын

    I try to do 15-20 minutes of zone 2 cardio every morning before work just to wake up and start my day. This way i already have 90-120 minutes every week. I also do a few longer joggs to get to the 180 minutes. But the 15-20 minutes every morning is to short for the benefits?

  • @bobp5523

    @bobp5523

    Жыл бұрын

    That's the implication from the presentation. But IMO 15-20 minutes every morning is way better than 0 minutes every morning.

  • @evanhadkins5532
    @evanhadkins5532 Жыл бұрын

    Can you summarise what he had to say about the dose, frequency and duration?

  • @conz000

    @conz000

    Жыл бұрын

    3-4 days a week minimum (more is better), for 30 minutes for absolute beginners, training towards 1 - 1.5 hours + in Zone 2 (70% max heart rate)

  • @evanhadkins5532

    @evanhadkins5532

    Жыл бұрын

    @@conz000 Many thanks

  • @whydoyouneedmyname6508
    @whydoyouneedmyname6508 Жыл бұрын

    How long does it take to start seeing the benefits from an hour of zone 2 training, 6 days a week?

  • @jeffheine3947

    @jeffheine3947

    Жыл бұрын

    If you’re in tune with your body by the end of the first week you’d notice results

  • @harryv6752
    @harryv6752Ай бұрын

    Just get up and move. Throw in some strength training along with some mobility and flexibility training. If you're strapped for time or out of shape or just staring out, you can easily spend at least 15-30min a day exercising and getting your heartrate up. Keep it simple. And the results will come. The goal is to be active, not sedentary, regardless of how you train. Keep on rockin'! 🤘

  • @darylboyd5594
    @darylboyd5594 Жыл бұрын

    I am attempting to do as much zone 2 as I can on the bike. In fact I’m able to do at least one of my rides over 2 hours. My question is how do you fuel a long zone 2 ride? I may be over thinking it but if I am trying to stay in the most efficient fat oxidation stage, should I be fueling with carbs? Seems like a stupid question as I type it but I don’t want to waste a 2 hour ride. If yes, around 50 grams/hr?

  • @eagerbob

    @eagerbob

    Жыл бұрын

    yes, fuel with carbs. A banana, flapjack, cliff bar, raisin bun, whatever you like.

  • @Southerncyclist
    @Southerncyclist2 жыл бұрын

    Staying in zone two around my area is super tough. Smart trainer net flix is way to go. Got 4 kids two rides a week is pushing it. Unless I give up sleep. I got to sleep.

  • @mikesiemens4145

    @mikesiemens4145

    2 жыл бұрын

    I have three kids, ages 11 to 4, and I go to bed most nights when they do (8pm) and I'm up at 0430 and on the trainer by 0500.

  • @S9999Frank

    @S9999Frank

    2 жыл бұрын

    cut tv and internet use, and woops, plenty time for training

  • @Southerncyclist

    @Southerncyclist

    2 жыл бұрын

    @@S9999Frank i whish i could find it in that department.

  • @ericbolz
    @ericbolz25 күн бұрын

    How does age play into the duration and frequency of Zone 2 training? At 66, I don't recover as quickly as younger people. I can walk every day but I can't run that often.

  • @piteiracorp
    @piteiracorp2 жыл бұрын

    but zone 2 on a 5 or 3 zone model ? isn't this opposite to Seiler's polarized observations ?

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