This Exercise Makes You BETTER at Losing Fat Long Term (not HIIT)

Summary

The script discusses how zone 2 cardio, performed at 60-75% of max intensity, can better train your body to utilize fat for energy not just during exercise but afterwards as well. Studies show just 12 weeks of zone 2 cardio increased fat utilization by 40%. This 'metabolic conditioning' increases proteins for transporting fat into cells. Another benefit is reduced lactate production from greater fat burning efficiency, increasing exercise stamina. The script recommends 2-4 days a week of 30-60 min zone 2 cardio, plus 2-3 days a week of high intensity intervals, to get the benefits of both efficient fat burning and mitochondrial biogenesis for fitness.

Takeaways

• 😀 Zone 2 cardio (60-75% VO2 max) trains your body to better utilize fat for energy.
• 🏃‍♂️ Going for walks on an incline hits the Zone 2 sweet spot.
• ⏱️ Commit to 2-4 days per week of 30-60 min Zone 2 cardio sessions.
• 🚂 Zone 2 allows your body to 'shovel' bigger 'chunks of fat coal' for energy.
• ⚡️ Zone 2 cardio conditions your body similar to the effects of fasting.
• 😎 Zone 2 helps increase fat utilization by 40% during later exercise.
• 🔋 Zone 2 preserves creatine stores and reduces lactate buildup.
• 💪 Mix in 2-3 weekly high-intensity interval (Zone 4) sessions too.
• 👐 Zone 2 cardio should feel easy enough to carry a conversation.
• 😊 Enjoy your Zone 2 sessions - walk with friends!

Q & A

What zone of cardio trains the body to use fat most effectively?

Zone 2 cardio, which is about 60-75% of VO2 max, trains the body most effectively to utilize fat by adapting systems and processes to transport and burn fat.

How does zone 2 cardio condition the body to use fat better?

Zone 2 cardio upregulates machinery and systems like carnitine palmitoyltransferase 1 that transport fat into the cell to be used for energy. This allows the body to tap into fat stores quicker.

What are the benefits of consistent zone 2 cardio?

Benefits include: 1) Training the body to utilize 40% more fat during later exercise bouts 2) Preserving creatine stores 3) Reducing lactate buildup during exercise by sparing glycogen and preventing early anaerobic glycolysis.

What is a good example of zone 2 cardio?

Brisk walking on an incline that allows you to hold a conversation is a good example of zone 2 cardio.

How often should you do zone 2 cardio versus HIIT?

2-4 times per week for 30-60 minutes of zone 2 cardio, and 2-3 times per week for HIIT style intervals.

Why is zone 2 cardio important if HIIT offers more bang for your buck?

While HIIT is more time efficient, zone 2 better trains overall metabolic conditioning and fat utilization that pays dividends in later workouts and daily life.

What allows better fat utilization during zone 2 cardio?

The lower relative intensity during zone 2 cardio allows enough oxygen availability for aerobic fat burning pathways to predominate.

How does improved fat burning capability help buffer against fatigue?

Relying more on fats spares glycogen breakdown, resulting in less lactate accumulation from anaerobic glycolysis, reducing need to clear lactate which delays fatigue.

What is the analogy used to describe energy system differences between intensities?

A steam train with a man shoveling coal as fuel - big chunks of coal represent fats that are easy to use steadily at lower intensities, small chunks of coal represent carbs that require faster shoveling.

Why is some higher intensity training still important?

Though zone 2 offers excellent metabolic conditioning, some interval training builds cardiovascular efficiency and mitochondrial density for well-rounded fitness.