Zone 2 Cardio for Fat Loss & Longevity

Summary

Ce script parle de la formation cardiovasculaire en Zone 2 pour la perte de poids et la combustion de graisses, une approche douce et amusante pour le corps. Il démystifie la notion et explique pourquoi cette méthode est non seulement efficace pour brûler des calories, mais aussi bénéfique pour la santé à long terme, renforçant les mitochondries et réduisant le stress oxydatif. L'animateur, Chalene Johnson, encourage à adopter une routine d'entraînement équilibrée entre la musculation et la cardio en Zone 2, soulignant l'importance de l'enjoyment dans l'activité physique pour une meilleure santé globale.

Takeaways

• 🧘‍♀️ L'entraînement en Zone 2 est un moyen plus doux et amusant pour brûler des calories et perdre du poids.
• 🏃‍♀️ La Zone 2 cardio est un exercice d'endurance qui peut être réalisé pendant une longue période, généralement entre 30 à 90 minutes.
• 🔍 La Zone 2 correspond à un rythme de travail cardiovasculaire d'environ 50 à 60% de la capacité maximale, équivalent à une marche rapide.
• 🚴‍♂️ D'autres exemples d'activités de Zone 2 incluent la marche, la natation, le cyclisme, la planche à voile et le roller.
• 🏋️‍♀️ L'entraînement en Zone 2 favorise la construction d'une base aérobie solide et améliore la capacité des muscles à utiliser l'oxygène.
• 🔥 L'entraînement en Zone 2 favorise la combustion des graisses, car le corps utilise davantage les réserves de graisse pour l'énergie.
• 🤽‍♀️ Les exercices d'intensité faible, comme la Zone 2 cardio, ont des taux d'accidents plus bas et sont moins stressants pour le corps.
• 🧬 L'exercice en Zone 2 améliore la fonction mitochondriale, ce qui, à son tour, améliore le métabolisme et l'efficacité métabolique.
• 💊 L'entraînement en Zone 2 est moins susceptible de causer un stress oxydatif, en comparaison avec l'entraînement d'intensité élevée.
• 📈 Les chercheurs suggèrent de pratiquer l'entraînement en Zone 2 de trois à cinq jours par semaine pour un meilleur bien-être et une meilleure santé à long terme.
• 👥 L'entraînement en Zone 2 permet de se connecter avec les gens qu'on aime, favorisant des conversations profondes et des interactions sociales pendant l'activité physique.

Q & A

Qu'est-ce que la formation en Zone 2 et pourquoi est-elle considérée comme douce pour le corps ?

La formation en Zone 2 est une activité cardiovasculaire effectuée à un rythme modéré, correspondant à environ 50 à 60% de la capacité maximale du cœur. Elle est considérée comme douce pour le corps car elle est moins intensive que les entraînements à haute intensité et peut être pratiquée sans stress physique ni mental.

Quels sont les avantages de la formation en Zone 2 pour la perte de poids et la combustion de graisses ?

La formation en Zone 2 favorise la combustion de graisses car, pendant de longues périodes d'exercice modéré, le corps utilise les réserves de graisses pour l'énergie, plutôt que les glucides. Elle est également bénéfique pour la santé à long terme et contribue à la prévention des blessures.

Quels sont les exemples d'activités de Zone 2 mentionnés dans le script ?

Parmi les exemples d'activités de Zone 2 mentionnés, on trouve la marche rapide, la natation à un rythme modéré, le cyclisme, la planche à voile, le kayak, le roller et le stand-up paddleboard.

Pourquoi les entraînements à haute intensité peuvent-ils être nocifs pour la santé à long terme ?

Les entraînements à haute intensité peuvent causer un stress oxydatif et des dommages cellulaires à cause de l'augmentation des radicaux libres, ce qui peut mener à une déséquilibre entre l'activité des radicaux libres et l'activité antioxydante dans le corps.

Quel est le rôle des mitochondries dans le processus de combustion de graisses et d'énergie ?

Les mitochondries sont les powerhouses des cellules et jouent un rôle clé dans la conversion des acides gras en ATP (adénosine triphosphate), qui est la forme principale d'énergie utilisée par le corps. Plus les mitochondries sont performantes, mieux le métabolisme fonctionne et plus le corps est capable de brûler les graisses.

Quelle est la 'perceived rate of exertion' et comment est-elle utilisée pour déterminer le niveau d'effort pendant l'exercice ?

La 'perceived rate of exertion' est une échelle de 1 à 10 qui permet de mesurer le niveau de fatigue ressenti pendant l'exercice. Pour rester en Zone 2, on cherche à se situer entre 3 et 5 sur cette échelle, ce qui signifie qu'on peut avoir une conversation complète tout en faisant l'exercice.

Quelle est la durée recommandée pour les séances de Zone 2 et pourquoi ?

La durée recommandée pour les séances de Zone 2 est de 30 à 90 minutes. Cette durée permet au corps de passer à l'utilisation des réserves de graisses comme source d'énergie pendant l'exercice.

Combien de jours par semaine est-il recommandé de pratiquer la Zone 2 cardio ?

Il est recommandé de pratiquer la Zone 2 cardio de trois à cinq jours par semaine, afin de trouver un équilibre entre l'entraînement cardiovasculaire et l'entraînement de force.

Quels sont les arguments de l'hôte du podcast contre la complexification inutile des conseils de santé ?

L'hôte du podcast critique la tendance à rendre les conseils de santé et les recommandations scientifiques trop complexes, ce qui peut causer du stress et de la confusion parmi les gens. Elle encourage les gens à se concentrer sur l'ensemble général plutôt que sur les détails secondaires.

Pourquoi l'hôte recommande-t-elle aux gens de ne pas s'inquiéter trop des détails et de se concentrer sur l'ensemble général ?

L'hôte recommande de se concentrer sur l'ensemble général car cela permet de réduire le stress et de se concentrer sur des habitudes de vie durables et sainables, plutôt que de s'obstiner sur des détails qui peuvent être source de stress et d'inquiétude.

Outlines

00:00

🏃‍♂️ Entraînement cardio de Zone 2 pour la perte de poids

Le premier paragraphe introduit l'idée de l'entraînement cardiovasculaire de Zone 2 comme une méthode plus douce et amusante pour brûler des calories et perdre du poids. Il aborde la confusion et la complexité des conseils des experts, soulignant la nécessité de se concentrer sur l'essentiel plutôt que sur les détails secondaires. L'auteure, Chalene Johnson, présente son objectif de simplifier cette notion pour le public et de débattre de la manière dont les exercices intensifs traditionnels peuvent être surévalués par rapport à leur efficacité pour la perte de graisse.

05:01

🔍 Comprendre les zones de fréquence cardiaque pour l'entraînement

Dans ce paragraphe, l'auteure explique les différentes zones de fréquence cardiaque, en se concentrant sur la Zone 2, qui correspond à un exercice modéré allant de 50 à 60% de la capacité cardiaque maximale. Elle mentionne diverses activités qui peuvent être faites dans cette zone, comme la marche rapide, la natation, le cyclisme et le roller, et insiste sur l'importance de l'effort perçu plutôt que de se focaliser sur les détails minutieux.

10:01

🔑 Les avantages de l'entraînement de Zone 2 sur la longévité et la santé

Le troisième paragraphe détaille les raisons pour lesquelles les experts recommandent l'entraînement de Zone 2, notamment pour établir une base aérobic solide, améliorer l'utilisation de l'oxygène par les muscles, et brûler plus de graisse en utilisant les réserves adipeuses comme source d'énergie. Il souligne également les avantages en termes de taux d'accidents réduits et de moindre stress oxydatif sur le corps, par rapport aux exercices plus intensifs.

15:02

🚴‍♀️ L'importance des mitochondries et de la fonction métabolique

L'auteure discute du rôle des mitochondries, appelés la 'maison de force' des cellules, dans la métabolisation de la graisse en énergie. Elle explique comment l'entraînement de Zone 2 améliore la fonction des mitochondries, ce qui à son tour améliore le taux métabolique et l'efficacité énergétique du corps. Cette partie met l'accent sur la manière dont l'entraînement peut influencer la santé globale et la longévité.

20:03

🛣️ Protocole idéal pour l'entraînement de Zone 2

Dans le dernier paragraphe, l'auteure présente les recommandations des chercheurs sur le protocole idéal pour l'entraînement de Zone 2, en termes de fréquence (3 à 5 jours par semaine), de durée (30 à 90 minutes) et d'intensité (évitant de passer en Zone 3). Elle encourage également à combiner l'entraînement de Zone 2 avec des séances de musculation pour un meilleur équilibre et souligne l'importance de l'enjoyment et de la connectivité sociale lors de l'exercice.

Keywords

💡Zone 2 training

La notion de 'Zone 2 training' fait référence à une forme d'entraînement cardiovasculaire effectué à un rythme modéré, généralement entre 50 à 60% de la capacité cardiaque maximale. Dans le script, cela est présenté comme une méthode plus douce et amusante pour brûler des calories et perdre du poids, en contraste avec l'entraînement d'intensité élevée qui peut être physiquement épuisant et stressant.

💡Cardio

Le terme 'cardio' ou 'cardiovasculaire' se réfère à des exercices destinés à améliorer la force et la endurance du système cardiovasculaire. Dans le script, il est question de différents types d'entraînement cardiovasculaire, notamment le 'Zone 2 cardio', qui est censé être bénéfique pour la perte de poids et la santé globale.

💡Perceived rate of exertion

Le 'Perceived rate of exertion' est une échelle de 1 à 10 qui permet de mesurer subjectivement le niveau d'effort pendant l'exercice. Dans le script, il est suggéré que pour être en 'Zone 2', on devrait se situer entre 4 et 5 sur cette échelle, ce qui permet d'avoir une bonne séance d'entraînement sans être épuisé.

💡Mitochondria

Les 'Mitochondria' sont des organites cellulaires impliqués dans la production d'énergie au sein des cellules. Le script explique qu'un entraînement en 'Zone 2' peut améliorer la fonction des mitochondries, ce qui est essentiel pour une meilleure métabolisation de la graisse et une meilleure santé globale.

💡Oxidative stress

Le 'stress oxydatif' est un déséquilibre entre les activités des radicaux libres et les activités antioxydantes dans le corps. Le script indique que l'entraînement d'intensité élevée peut conduire à un stress oxydatif et à des dommages cellulaires, tandis que l'entraînement en 'Zone 2' produit moins de radicaux libres.

💡Fat oxidation

La 'fat oxidation' est le processus par lequel le corps brûle les graisses comme source d'énergie. Le script mentionne que l'entraînement en 'Zone 2' favorise l'utilisation des réserves de graisse pour l'énergie au lieu des glucides, ce qui est bénéfique pour la perte de poids.

💡Adenosine triphosphate (ATP)

L''adenosine triphosphate' (ATP) est la forme principale d'énergie utilisée par les cellules. Dans le script, il est expliqué que le processus de métabolisation des graisses implique la conversion en ATP, ce qui est crucial pour la fonction des mitochondries et la production d'énergie.

💡High-intensity interval training (HIIT)

L''entraînement d'intervalle à haute intensité' (HIIT) est une méthode d'entraînement qui alterne des périodes d'effort intense avec des périodes de récupération. Le script discute des avantages du 'Zone 2 training' par rapport au HIIT, soulignant que le dernier peut être plus doux sur le corps et moins stressant.

💡Longevity

La 'longévité' fait référence à la longévité de vie et à la santé prolongée. Le script insiste sur le fait que l'entraînement en 'Zone 2' peut contribuer à la longévité en améliorant la fonction des mitochondries et en réduisant le stress oxydatif.

💡Injury rates

Les 'taux de blessure' se réfèrent à la fréquence des blessures liées à une activité. Le script mentionne que les exercices à faible intensité, comme le 'Zone 2 cardio', ont des taux de blessure plus bas, ce qui est important pour maintenir une routine d'entraînement durable sur le long terme.

Highlights

Zone 2 training est une méthode de cardio plus douce sur le corps et amusante pour brûler des calories et perdre du poids.

La plupart des gens ont été convaincus que seul un entraînement d'intensité élevée était efficace pour le cardio, mais Zone 2 cardio offre une alternative.

Zone 2 cardio est une activité cardiovasculaire à un rythme d'environ 50 à 60% de la capacité maximale, comparable à une marche rapide.

Les activités de Zone 2 peuvent inclure la marche rapide, la natation à un rythme modéré, le cyclisme, la planche à voile, le kayak et le stand-up paddleboarding.

Les experts recommandent le Zone 2 cardio pour construire une base aérobic solide et améliorer la fonction mitochondriale, ce qui aide à brûler plus de graisse.

Les entraînements en Zone 2 favorisent l'utilisation des réserves de graisse pour l'énergie au lieu des glucides, comparé aux niveaux plus élevés.

Les entraînements à faible intensité, comme le Zone 2 cardio, ont des taux d'injury plus faibles et sont moins stressants pour le corps.

L'entraînement en Zone 2 peut réduire le stress oxydatif et les dommages cellulaires, contrairement aux entraînements d'intensité élevée.

L'amélioration de la fonction mitochondriale par le Zone 2 cardio peut augmenter le taux métabolique et l'efficacité métabolique.

Le nombre idéal de jours pour l'entraînement en Zone 2 est de trois à cinq jours par semaine.

La durée recommandée pour l'entraînement en Zone 2 est de 30 à 90 minutes pour favoriser la combustion des graisses.

L'entraînement en Zone 2 doit être équilibré avec l'entraînement de force pour obtenir les meilleurs résultats.

Le choix de l'activité physique devrait être basé sur l'enjoyment et la capacité de le maintenir à long terme, plutôt que sur les résultats immédiats.

L'entraînement en Zone 2 est une excellente option pour ceux qui cherchent la longévité, la perte de graisse et une meilleure santé globale.

Il est important de ne pas se concentrer sur les détails minuscules de l'entraînement, mais plutôt de regarder la grande picture pour réduire le stress.

Le documentaire 'Live for 100 years' met en évidence que les personnes qui vivent jusqu'à 100 ans ne s'inquiètent pas des détails de l'entraînement.

L'entraînement en Zone 2 permet de se connecter avec les autres et de passer du temps de qualité pendant l'activité physique.

Les experts peuvent compliquer les choses simples comme la respiration et l'entraînement, il est préférable de s'en tenir à l'essentiel et de s'amuser.

Transcripts

if you want an easier way to burn

calories and lose weight a way that's

actually gentle on your body and fun say

less I got you so you've been hearing

about Zone 2 training Zone 2 cardio for

fat loss and you want to know more or

maybe you're someone like me who

literally was brainwashed for the last

two decades that the only way to get a

great cardio workout was if it was high

intensity hit training beat your body up

crawl out the door burn a bajillion

calories kind of work out for some of us

the idea of Zone 2 cardio is almost too

good to believe how could something

that's easier and gentler on your body

something that's actually fun and

enjoyable to do how could that possibly

be better for you in terms of fat loss

or maybe you're totally down with the

idea of Zone 2 training but all of the

experts you've listened to make it so

complicated well today in this episode

I'm gonna break it all down for you in

the most simplistic of terms I'm also

going to help you understand what is the

ideal protocol how to evaluate which

cardiovascular workouts are best when it

comes to burning fat

hey welcome to the show my name is

chalene Johnson you are listening to or

watching the chalene show and um I just

want to apologize I'm getting over a

little bit of laryngitis so the voice is

a little raspier a little sexier than

usual thank you for your patience but

before we get into the heart of the

matter no pun intended can we just talk

a minute about how some of these and I

love them and I watch all of their

YouTube episodes I listen to their

podcast but some of these doctors and

researchers no matter how cute they are

I still have a hard time really

understanding what it is I'm listening

to like I really think sometimes the

biohacking community and the researchers

and scientists they they can drive us

crazy and make us believe that things

are far more complicated than they need

to be and it can drive you Bonkers like

it's almost a form of orthorexia when

you're so consumed with doing things

perfectly and which experts advice

you're following and at the end of the

day and this is just my you know bossy

older sister advice to you is we can't

be so worried about like splitting the

hairs and my new details because I read

the questions and comments under a lot

of these these videos these podcast

episodes and the things that people are

worried about have got to be causing

them stress they're worried about the

minutia like just look at the big

picture have you guys seen the

documentary yet I think it's called live

for 100 years it's about the blue zones

in the world where there are these

collections of centurions people who

live to be 100 years old and the one

thing that I took away from it is like

yeah none of these people are so worried

about like what time do I eat and how

many minutes can should I be

intermittent fasting for and can you

tell me exactly how much MCT oil in

comparison to like

some of the stuff

like when you should work out and how

many like all of the little details I

just the more I understand about my own

health and fitness as I'm aging the more

I realize like you gotta stop worrying

about like the minutia

just focus on Big Picture focus on

reducing your stress and I personally

find that there are so many people who

are so wrapped up in getting it perfect

that they are they don't realize how

stressed they are now chances are you've

heard about hit training high intensity

interval training and you've likely been

told by experts such as myself that when

you're doing high intensity interval

training meaning you're taking your

heart rate up into the the maximum

thresholds like into the if we're

talking about a rate of perceived

exertion the highest rate if we're

talking about zones of cardio we're

talking about zone four and five and

doing intermittent bouts where you're

maybe doing like one minute of intensity

in the zone four or zone 5 range and

then maybe 30 seconds of active rest and

for many of us myself included We

Believe four years that the only way to

get an effective workout was the only

workout that was even worth the effort

was to go all out to go all into like

almost

take yourself to the point where you of

exhaustion where you you had to psych

yourself up to go that hard your body

had to be in the right condition your

mental Spirit had to be in the right

condition like all of the conditions had

to be perfect in order for you to go

that hard and let's face it when you're

working at near maximum rates it's hard

mentally it's hard physically and it's

not something that you can do on

back-to-back days like it does require a

lot of rest but there came this time and

I'm sure some of you can relate to this

where like hit workouts and even tabatas

everything started becoming a hit

workout or Tabata and then like just

doing four minutes of something at super

high high intensity wasn't enough it's

like okay so what if we did a super mega

maximum Tabata what if we did hit

training for an hour which it like isn't

even hit training basically what that is

was is all of us misinterpreting what it

truly means to do hit training and we

were just basically working in a

constant state of zone four all right so

let's talk about the zones before we go

much further you probably remember

seeing a chart like this in the back of

a group exercise class or I don't know

maybe saw it someplace online if you're

someone who goes to the gym you've

probably seen it hanging on the wall so

let's go through it Zone one zone one is

activity like light walking it's

basically what you're doing when you're

warming up or should be warming up

although when I think about the warm-ups

that we did for Turbo Fire and turbo

kick those weren't Zone one those were

probably more like Zone we were probably

already in zone three I'm not even

joking when we were warming up okay so

back to Zone one zone one is where

you're working at like about 40 or 50

percent of your functional capacity in

terms of your heart rate it's something

that's considered very light zone two

which is what we're talking about today

is when you're training cardiovascularly

at a rate of about 50 to 60 percent of

your maximum okay so what is considered

zone two cardio I'm going to share with

you different forms of Zone 2 cardio

that you're gonna love in this episode

but generally speaking right for for our

purposes right now and for comparing

this from walking to sprinting

um zone two is where we're at a brisk

walk

um maybe even uh some people might even

consider it moderate to brisk zone three

however is where we're working in the 60

to 70 percent of our maximum capacity

this would be maybe a light jog or a

really fast walk I mean where you're

like you're huffing and puffing okay

zone four is when you're working at 70

to 85 of your functional capacity now

we're talking you're running pretty fast

like you're you're trying to stay on

Pace you're running it's hard you would

describe the activity as hard you could

no longer carry on a conversation and

have to concentrate to be able to

maintain that level or that speed so

this is typically what people are doing

when they're training for example

um and trying to get a specific time for

like a Marathon or half marathon or even

a 5k moving into zone five zone five is

when you are at 85 to a hundred percent

of your maximum capacity so you would

describe this type of workout is like

it's your max

you are going for broke it's not

something you could sustain for a

certain number of minutes like it's

something that you would have to do in

short bouts so think sprinting so on the

Continuum of warming up walking running

um running fast when we're in zone five

we're sprinting but let's get back to

zone two so what are some examples aside

from walking at a Brisk pace of zone two

activities these would be activities

that are designed for endurance the

things you could you could do

for a pretty long period of time at

least 30 minutes

so whatever that is for you so and I I

think this is important to mention what

zone two looks like for me might be a

lot slower for somebody who's just

getting into fitness and doesn't have

aerobic capacity they might be walking a

lot slower or someone who's carrying a

lot more weight or even just wearing a

weight vest these things are going to

you can't look at someone go oh that's

zone two cardio it's really about your

own perceived rate of exertion or more

specifically monitoring your heart rate

but as I said I'm not a fan of getting

so caught up

in the little teeny tiny details that it

becomes a deterrent for you I love for

this stuff to be basic to be simple like

anyone can do it we have to overthink it

so I love using the scale that's known

as the perceived rate of exertion and

basically this is just on a scale of one

to ten how do you feel and if you want

to be in zone two you want to be

somewhere in the four to five maybe

maybe even three four five range and not

exceeding that you should be able to

feel like okay I'm getting a good

workout but I could also have a

full-blown conversation that's zone two

so examples of exercise that fall into

the zone two category might be well of

course obviously walking

swimming at a moderate Pace although for

me I think swimming would take me way

out of zone two because I don't swim so

I'm not conditioned to do that my heart

rate goes through the roof when I'm

swimming which I should probably do some

more swimming it's only being cold

and also I don't like getting wet

because everything is water soluble like

all of this just melts away

yeah I don't like getting wet other

examples might be a really light jog for

me not a fan of jogging anymore don't

like the pounding on my joints we're

going to talk more about that later

um cycling you could do a cycling class

but again if you're taking like you know

just Kings uh Peloton class that ain't

zone two although I guess you could do

it in zone two you just have to make

sure that you were never taking yourself

to that threshold where you're going

Beyond zone two right we where you're

carefully considering okay in terms of

like how do I feel am I under a five

rowing is another example of zone two

cardio piyo is a wonderful form of zone

two cardio rollerblading kayaking at a

moderate Pace even doing some stand-up

paddle boarding but why is it longevity

experts are suggesting that in order to

live longer and to improve your overall

health and fitness to improve your

mitochondrial strength in order to burn

more fat why is it experts are

suggesting zone two cardio number one to

build a solid aerobic base researchers

have shown that Zone 2 training is

beneficial for improving the volume of

oxygen that your muscles can utilize

while you're training so in other words

doing zone two cardio is kind of like

giving your muscles a major tune-up oh

and by the way below this episode I will

place links to each one of the studies a

scientific PubMed sources that I'm

referring to when I'm sharing with you

the studies and the results that are so

remarkable especially for those of us

who are like Oh I thought I had to kill

myself doing cardio in order to get

incredible results so let's talk about

the fat burning effect Studies have

shown that when you're in zone two

versus the higher thresholds versus the

zone three zone four zone five the body

is more likely to use fat stores for

energy

the body uses both fat stores and

glucose or carbohydrates you'll hear

some people refer to it in that way and

converts that to ATP adenosine

triphosphate but when we're in zone two

for a longer duration when we're working

you know in terms of endurance like a 30

to 90 minute workout at that moderate

Pace where you can enjoy yourself and

have a lovely conversation and actually

not feel beat up the next day the body

dips into fat stores and that's exciting

I love Zone 2 cardio because let's face

it it's a million times easier on your

body doing higher intensity training

often involves higher impact now not

always certainly there are workouts

including turbo fire low impact which

was a low impact but high intensity

workout but it still takes a toll on

your body it takes a toll on your joints

because you have to exert maximum amount

of energy at all times in order to stay

in those higher zones a study published

in medicine and Science in sports and

exercise confirms that lower intensity

workouts also have lower injury rates

and I don't know about you but I want to

be able to do this forever like 25 years

from now I don't want to risk having the

injuries that I used to constantly be

dealing with when my workouts were all

in those higher zones the goal of this

show is to help you live a better life

to help you age in a way that allows you

to like like feel your best to age in

Reverse you know what I mean like aging

is such a cool thing because you just

get so much smarter about this stuff and

and also like hearing research like this

like about when I learned about the

oxidative stress that I was placing my

body under by doing those intense

workouts I I was like convinced okay I'm

taking years off my life by doing this

intense hard cardio look no offense but

I am if you want to live to be 100 years

old you got to think about what you're

doing to your body

like does it really make sense to do a

hundred mile marathon or like literally

the things that people are doing in the

name of health and fitness I just think

you gotta ask yourself like is this

really healthy like does this really

make sense so what is oxidative stress

oxidative stress occurs when there's an

imbalance between free radical activity

and antioxidant activity in your body

and studies show that prolonged intense

exercise leads to Cellular damage on the

flip side zone two exercise has been

shown to produce much fewer free

radicals so your body gets this

incredible workout without the oxidative

Smackdown and you burn more fat sign me

up okay and while we're talking about

living longer being healthier in general

we have to talk about mitochondria okay

so let's go back to high school science

do you remember learning about

mitochondria you probably do because

some brilliant teacher at some point or

scientist labeled mitochondria as the

PowerHouse of the cell and I bet you

never forgot that I know I never forgot

that but I really didn't understand I

just I memorized that but I didn't

really understand like what does that

even mean well if you think about the

PowerHouse of your cell and what we are

is a collection of cells and we want the

PowerHouse to be very strong the

mitochondria well then you would think

we would focus on activities that boost

the mitochondria and guess what zone 2

does yeah it boosts your mitochondria

how does that benefit us other than like

helping us to live longer well because

Zone 2 cardio improves our mitochondrial

function it therefore improves our

metabolic rate it improves our metabolic

efficiency meaning when the powerhouses

are all Juiced up they're better able to

use fuel such as fat as energy and

here's how this works the fats are

broken down into fatty acids and those

fatty acids are transported into the

mitochondria they fuel the mitochondria

the mitochondria is then converted into

ATP adenosine triphosphate I just like

saying that because I learned how to say

it like 20 years ago and I just I love

whipping it out because it makes me

sound super smart ACP adenosine

phosphate stay with me adenosine Tri

phosphate see now you can say it too you

instead of seeing what my energy feels

low today you should say you know what

my my adenosine triphosphate feels a

little off today just do it practice it

adenosine triphosphate pull it out

people are going to be like dang

she's so smart and if you found that tip

helpful you can give me a tip right now

by making sure that you're subscribed

and clicking the Bell that would be like

my tip that is my tip for giving you

that awesome little snippet that's going

to make people be like

she was such a great conversationalist

like she knows everything about the body

just because you can say Denison

triphosphate it's that easy anyways the

mitochondria is converted into ATP and

it's a process called beta oxidation you

don't need to remember any of that just

remember how to say adenosine

triphosphate the main thing you need to

understand is that the more mitochondria

you have and the better functioning your

mitochondria the better your metabolism

functions the better everything

functions listen I'm not here to talk

you out of doing if you love doing

marathons if you love running if you

love sprinting if you love your hip

workouts continue doing it I want you to

do what makes you happy because your

mental health has a huge impact on your

stress so if running is like your

meditation if it's your soul mate if it

brings you so much joy if it actually

doesn't hurt your body I think some

people are literally built to run this

girl is not

I'm about to walk I just enjoy it it

makes me happy so I want you to also

remember that when you're looking at

extra your exercise routine the best

workout is the one that you actually

enjoy it's not the one that's going to

give you even the best results because

at the end of the day your mental health

has a huge impact on your physical

health now let me break down what

researchers say is the ideal protocol

for Zone 2 training let's start first

with number of days researchers suggest

anywhere from three to five days per

week now and the reason why this is

important is because zone two training

in terms of duration is typically 30 to

90 minutes

so how many hours per week do you have

set aside for exercise in my personal

opinion not just my personal opinion in

most professionals opinions when it

comes to your longevity your body fat

Your vitality and the results you want

to get including fat loss you've got to

split that between strength training and

Zone 2 cardio and on occasion you can

even throw in some higher Zone training

if that floats your boat so between

three to five days is ideal that's going

to give you a lot more time again that

gives you a way to balance your cardio

with your strength training as I

mentioned duration should be anywhere

from 30 to 60 minutes and the reason why

experts say Zone 2 training needs to be

at least 30 minutes is because you've

got to get into that place where your

body is using fat it's oxidizing fat as

energy okay lastly and this is just my

opinion I've watched lots of videos and

I've Heard lots of experts talk about

all the different ways to carefully make

sure that you're not going into zone

three and uh oh what if I'm in what if I

slip down into Zone one oh no I went to

zone four

seriously when we do this for our

patients we do it in two steps which

yields the same result but we and we

first calculate energy expenditure using

the Weir coefficients of 3.94 times VO2

minus uh or one plus one point I think

it's one two times vco2 and then we

convert that to Fat ox and carbohydrate

oxidation using the ratio of sometimes

these experts can complicate something

as basic as breathing and make you feel

like you're you're doing it wrong just

enjoy yourself go get a great cardio

workout I love doing this with a friend

I love doing this with my husband I mean

when we take a long walk together we

have deep conversations recently I got

to when we were in New York City meet up

with one of our team members who's

virtual like she yeah I never met her in

person even though she's been working

with us for I think a couple years now

and what we did for that first meeting

in person because we went for a walk it

was awesome because we had conversations

that there's no way we would have talked

about those things if we were just like

singing across from each other drinking

a cup of coffee so I love Zone 2 cardio

because it allows me to connect with

people who I love I love going on a walk

with my with my husband or a friend or

even a co-worker the bottom line is this

Zone 2 cardio is legit and not only is

it something you should try it's

something you should be doing on a

regular basis especially if you're into

Longevity if your goal is fat loss if

your goal is Longevity if your goal is

to be able to do what you're doing and

even do it more efficiently as you age

zone two cardio is a must by the way if

you like the fun goofy silly personal

stuff

um You probably have noticed I'm not

doing as much personal stuff about like

my life as much on the podcast and

that's just I'm responding to what the

audience wants but I know that there's a

small percentage of you who are like

yeah I want to hang out I want to hear

you drop the F-bomb I want to hear you I

want you your opinion on things I want

to hear you laughing and and telling us

stories that you're not telling us on

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would love to invite you to become a

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that content it's five bucks a month we

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dollar level and then there's a level

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patreon right now when I'm recording

this they were running a special where

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days so you could try it out see if it's

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extra time with me I would love it if

you did that thanks so much for checking

it out I'll put the link to it right

beneath this episode and you can click

on it right now while you're listening

to this hey if you've made it to this

point in the episode I just have to say

thank you so much I love you I love your

brain I love that you're the kind of

person who like you you finish what you

started and that means a lot that you

would spend your time with me I just

want to tell you how much I value the

time you take to subscribe and I know I

always joke around about hitting that

notification Bell and and sharing this

episode with a friend but it really does

mean a lot I appreciate it it is like a

little tip jar and

every time we get a new subscriber it's

an angel gets its wings

[Laughter]

yeah that's how it works I'm pretty sure

I love you I mean it and I'll talk to

you soon

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