How to Get Zone 2 Cardio In Your Daily Activities (Andrew Huberman)

Summary

The video script emphasizes the importance of Zone 2 cardio, a moderate-intensity exercise that can be seamlessly integrated into daily life without impeding other fitness activities. It suggests aiming for a minimum of 200 minutes per week, which can be achieved through activities like brisk walking, jogging, or hiking while maintaining a conversational pace. Dr. Andy Galpin reassures that this type of cardio not only supports cardiovascular health but also enhances other fitness aspects without requiring additional time slots, making it an efficient and beneficial part of a busy lifestyle.

Takeaways

• 💡 Zone 2 cardio is beneficial for overall health and can be incorporated into daily activities without being seen as a separate exercise regimen.
• 🕒 It's recommended to get a minimum of 200 minutes per week of Zone 2 cardio for cardiovascular and cerebrovascular health.
• 🚶‍♂️ Zone 2 cardio can be identified by being able to maintain a conversation or self-talk without gasping for breath, indicating a moderate intensity.
• 🏃‍♂️ For those without fitness trackers, Zone 2 cardio can be gauged by maintaining a pace that allows for continuous nasal breathing.
• 🌳 Outdoor activities like jogging, hiking, or walking can serve as effective forms of Zone 2 cardio and are encouraged for the added benefits of sunlight and fresh air.
• 🗓️ Scheduling Zone 2 cardio sessions, such as a weekly long jog or hike, can be part of a fitness regimen but is not the only way to achieve the weekly minimum.
• 🏋️‍♂️ Zone 2 cardio does not hinder but can enhance other fitness activities like strength training or speed work.
• 📈 Spreading Zone 2 cardio throughout the day via increased movement and rapid walking can help meet the weekly target without additional dedicated exercise time.
• 🤝 Incorporating Zone 2 cardio into daily life can free up time for social engagements and work, promoting a balanced lifestyle.
• 🌟 The key takeaway is that Zone 2 cardio should be viewed as a part of daily life, not just a workout, to maximize its health benefits and ease of integration.

Q & A

What is Zone 2 cardio and how can it be incorporated into daily life?

Zone 2 cardio refers to a type of exercise that elevates heart rate and breathing but allows for conversation without pausing. It can be incorporated into daily life by increasing overall movement, such as walking at a rapid pace, taking groceries in and out, playing with kids, or walking while having work discussions.

What is the minimum recommended amount of Zone 2 cardio per week for health benefits?

The minimum recommended amount of Zone 2 cardio per week is 200 minutes, which is considered essential for cardiovascular and cerebrovascular health.

How can one monitor if they are in Zone 2 cardio without a fitness tracker?

One can monitor if they are in Zone 2 cardio by attempting to carry out a conversation without pausing or gasping for breath, maintaining purely nasal breathing, or by speaking out loud to oneself.

What are some activities that can be considered as Zone 2 cardio?

Activities such as jogging, hiking, brisk walking, and even taking walks while engaging in conversations can be considered as Zone 2 cardio.

Why is it beneficial to get Zone 2 cardio through daily activities rather than scheduling it as a separate exercise session?

Incorporating Zone 2 cardio into daily activities can prevent it from impeding other aspects of fitness and daily life, allowing for more social engagement and work productivity while still achieving the health benefits.

How does Zone 2 cardio affect other types of fitness training?

Zone 2 cardio does not impede other fitness training types; it can actually enhance them, such as strength training, hypertrophy training, or speed work.

What is the significance of being able to maintain a conversation while performing Zone 2 cardio?

Being able to maintain a conversation while performing Zone 2 cardio indicates that the intensity is appropriate, not too high, and allows one to gauge if they are within the correct heart rate zone for Zone 2 benefits.

Why is it recommended to get Zone 2 cardio outdoors if possible?

Getting Zone 2 cardio outdoors is recommended because it allows for exposure to nature, sunlight, and fresh air, which can enhance the overall experience and mental well-being.

How does Zone 2 cardio contribute to healthspan and lifespan?

Zone 2 cardio contributes to healthspan and lifespan by improving cardiovascular and cerebrovascular health, which are essential for overall well-being and longevity.

What was Dr. Andy Galpin's perspective on Zone 2 cardio and how it should be approached?

Dr. Andy Galpin views Zone 2 cardio as a critical part of health that should be integrated into daily life rather than being considered a separate exercise regimen. He suggests that it can be achieved through increased daily movement and does not have to be scheduled as a specific workout.

Outlines

00:00

🏃‍♂️ The Benefits of Zone 2 Cardio in Daily Life

This paragraph discusses the advantages of Zone 2 cardio, a type of exercise that elevates heart rate and breathing without impeding conversation. It suggests integrating this cardio into daily activities rather than viewing it as a separate training regimen. The speaker explains that Zone 2 cardio can be identified by maintaining a pace that allows for uninterrupted conversation or self-talk. Scientific recommendations advise a minimum of 150 to 200 minutes per week for cardiovascular and cerebrovascular health. The paragraph also touches on personal routines, such as a weekly outdoor jog or hike, and the reassurance provided by Dr. Andy Galpin that Zone 2 cardio complements other fitness activities without being considered a traditional form of exercise.

05:01

🚶‍♂️ Incorporating Zone 2 Cardio into a Busy Schedule

The second paragraph emphasizes the practicality of achieving the recommended 200 minutes of Zone 2 cardio per week by incorporating it into everyday tasks. It addresses the challenge faced by busy individuals to fit in additional cardio sessions without compromising sleep or social interactions. The speaker advocates for spreading Zone 2 cardio throughout the week, such as walking at a brisk pace, engaging in physical activities with children, or taking work calls while walking. The message is that Zone 2 cardio can enhance overall fitness and daily life without being a separate, scheduled exercise, allowing for a more enjoyable and integrated approach to health and wellness.

Keywords

💡Zone 2 Cardio

Zone 2 Cardio refers to a type of moderate-intensity exercise that elevates heart rate and breathing to a level where one can still carry on a conversation without gasping for air. It is central to the video's theme as it is presented as a beneficial form of exercise that can be seamlessly integrated into daily life. The video emphasizes that Zone 2 Cardio does not impede other fitness activities and can enhance overall health, including cardiovascular and cerebrovascular health.

💡Fitness Tracker

A fitness tracker is a wearable device that monitors and records various health metrics such as heart rate, steps taken, and calories burned. In the context of the video, it is mentioned as a tool that can help individuals monitor whether they are in Zone 2 Cardio, although the speaker also suggests that one can determine this without a tracker by maintaining a conversation or nasal breathing during exercise.

💡Nasal Breathing

Nasal breathing is the act of breathing through the nose, which is often associated with more controlled and relaxed respiration. The video uses nasal breathing as a simple self-check method to determine if one is in Zone 2 Cardio, suggesting that if one can maintain nasal breathing throughout an activity, they are likely in the correct intensity zone.

💡Healthspan and Lifespan

Healthspan refers to the period of life during which a person is generally healthy, while lifespan refers to the total duration of a person's life. The video discusses the importance of Zone 2 Cardio in improving both healthspan and lifespan by promoting cardiovascular and overall health.

💡Cerebrovascular Health

Cerebrovascular health pertains to the health of the blood vessels supplying the brain. The video mentions that Zone 2 Cardio is beneficial for cerebrovascular health, which is crucial for cognitive function and preventing conditions like stroke.

💡Resistance Training

Resistance training involves exercises that work against an external force or weight to build strength, muscle mass, and endurance. The video contrasts resistance training with Zone 2 Cardio, suggesting that the latter does not detract from but can complement the former, enhancing overall fitness.

💡Hypertrophy Training

Hypertrophy training is a type of strength training focused on increasing muscle size. Similar to resistance training, the video implies that Zone 2 Cardio can support hypertrophy training by improving cardiovascular health without hindering muscle growth.

💡Conversation Test

The conversation test is a practical method mentioned in the video to gauge whether one is in Zone 2 Cardio. If a person can carry on a conversation without needing to pause for breath, they are likely in the correct intensity zone for Zone 2 Cardio.

💡Daily Activities

Daily activities in the context of the video refer to routine tasks and movements throughout the day, such as walking, running errands, or playing with children. The video encourages integrating Zone 2 Cardio into these activities to meet the recommended weekly minutes without needing to schedule separate exercise sessions.

💡Physical Training

Physical training encompasses various forms of exercise aimed at improving physical fitness. The video discusses the enjoyment of different types of physical training, including Zone 2 Cardio, and how it can be incorporated into a balanced fitness regimen.

💡Mental Health

Mental health is the state of being psychologically and emotionally well. The video touches on the importance of balancing Zone 2 Cardio with other aspects of life, such as social connections and sleep, to maintain overall mental health.

Highlights

Zone 2 cardio is immensely beneficial and can be integrated into daily activities.

Engaging in Zone 2 cardio doesn't necessarily require counting the total amount if it's part of your daily routine.

Considering Zone 2 cardio as a fitness training program can shift it from recreation to structured training.

Zone 2 cardio is the type of exercise that moderately raises heart rate and breathing without impeding conversation.

Fitness trackers can be used to monitor Zone 2 cardio, but it's also easy to gauge without one by maintaining a conversation.

Maintaining nasal breathing during exercise is a simple way to determine if you're in Zone 2 cardio.

Scientific data recommends 150 to 200 minutes per week of Zone 2 cardio for cardiovascular and cerebrovascular health.

Scheduling Zone 2 cardio into a weekly fitness regimen can be done with activities like jogging or hiking.

Outdoor Zone 2 cardio sessions are beneficial for enjoying nature, sunlight, and fresh air.

Dr. Andy Galpin reassures that Zone 2 cardio is critical for health and doesn't impede other fitness aspects.

Zone 2 cardio can enhance strength training, hypertrophy training, and other cardiovascular exercises.

Increasing daily movement, like walking at a rapid pace, can help achieve Zone 2 cardio goals.

Incorporating Zone 2 cardio into daily activities can improve social engagement and work productivity.

Aim for a minimum of 200 minutes per week of Zone 2 cardio, which can be spread throughout daily life.

If you're active enough during daily activities, you may not need to count Zone 2 cardio separately.

Viewing Zone 2 cardio as part of daily life rather than a separate training program can lead to better adherence and enjoyment.

Transcripts

Zone 2 cardio is immensely beneficial

that zone 2 cardio can be spread

throughout your daily activities if

you're doing enough of it you probably

don't even have to count the total

amount of Zone 2 cardio that you're

getting there's something about

considering something a Fitness training

program that shifts it from Just

Recreation and enjoying life to training

but if one looks at Zone 2 cardio as

just part of their daily life you're far

more likely to get that zone 2 cardio in

and all the benefits that come with it

and you're also opening up time for work

for social engagements

[Music]

Etc so for those of you that don't know

Zone 2 cardio is the type of movement

that we typically call cardio exercise

that elevates your heart rate somewhat

increases your breathing somewhat but

that still allows you to carry out a

conversation without having to pause or

to gasp in order to complete your

sentences okay so that's a general rule

of thumb for Zone 2 cardio now for those

of you that use a fitness tracker you

can monitor whether or not you are in

zone 2 cardio very precisely but if

you're like me and you don't use a

fitness tracker it's very easy to know

if you're in zone 2 cardio because again

it's that level of output that puts you

right below or somewhat below the

threshold where if you were to exert

yourself with any more intensity that

you wouldn't be able to complete your

sentences now this could of course be

evaluated by jogging with someone or

walking with someone or hiking with with

someone and carrying out a conversation

if somebody isn't available you could of

course do this by trying to speak out

loud and have a conversation with

yourself or if you want another way to

monitor whether or not you're in zone 2

cardio without having to use a fitness

tracker you could simply ask yourself

whether or not you are maintaining a

level of output that increases your

heart rate in your breathing but that

allows you to maintain purely nasal

breathing the entire time any of those

approaches will tell you more or less

whether or not you're in zone 2 cardio

[Music]

now the scientific data tell us that we

should all be getting anywhere from 150

minutes to 200 minutes per week minimum

of Zone 2 cardio for the sake of

cardiovascular health cerebrovascular

health and a number of other aspects of

Health that are important essentially to

everybody for healthspan and

lifespan now many people including

myself schedule Zone 2 cardio into their

weekly fitness regimen so for me I have

one day week for me it falls on a Sunday

where I go out for a jog that lasts

anywhere from 60 Minutes to 90 minutes

it's a slow jog I can maintain nasal

breathing the entire time or have a

conversation with somebody else or

myself the entire time if I like or

sometimes it consists of a hike by

myself or with other people and

sometimes those hikes extend anywhere

from an hour to 4 hours depending on the

circumstances Etc I will mention that

whenever possible I try and do that once

a week Zone 2 cardio session Out of

Doors because I like being in nature and

I like getting sunlight and I like

getting fresh

[Music]

air now during the discussion with Dr

Andy Galpin I explained how I get my

zone 2 cardio and I acknowledged that

that once a week session doesn't always

allow me to reach that 150 minute to 200

minute minimum threshold of Zone 2

cardio per week sometimes it does

sometimes it doesn't and his response to

that was very reassuring what he said

was look if you want to schedule Zone 2

cardio and head out for a long Sunday

jog or hike terrific if you want to

schedule Zone 2 cardio as two or more

sessions on the treadmill or on the bike

great but that he doesn't actually think

of Zone 2 cardio as exercise at all and

to that I gasped and then I was a little

bit deflated I thought oh great like I'm

doing all this Zone 2 cardio and you

don't even consider that exercise and

then what he said was very reassuring

and I think it's going to be very

reassuring to all of you he said first

of all Zone 2 cardio is absolutely

critical to our health for a number of

reasons that I already mentioned but in

addition to that zone 2 cardio does not

impede and in fact can enhance our other

aspects of Fitness so for example our

strength training our hypertrophy

training or any type of speed work or

other types of cardiovascular training

one might do and that the best way to

get Zone 2 cardio is okay if you want to

schedule it schedule it as a session but

that to Simply increase the amount of

walking and in particular walking at a

rapid Pace that one does and to increase

the total amount of movement that one's

getting throughout the week so taking

groceries in and out of the grocery

store running around with the kids

taking a walk with a cooworker while

having a work discussion taking your

calls for work while pacing in the

office or going

outside what he impressed on me is that

zone 2 cardio can be meshed throughout

the daily activities that I and

everybody else generally have to do and

this was of great relief to me because I

as many of you are am extremely busy I

don't have time to schedule in more

cardio per week or at least I don't see

the way I could do that without reducing

the amount of sleep that I'm getting or

without reducing the amount of social

connection that I'm getting with family

and friends both of which are extremely

important to our mental health and

physical health so the basic tool here

is yes get 200 minutes per week minimum

of Zone 2 cardio and notice I said 200

minutes it's not 150 minutes to 200

minutes I'm going to set the higher

threshold of 200 minutes per week

minimum of Zone 2 cardio but that you

don't need to schedule that as time on

the treadmill if you want to great but

what was communicated to me from Dr Andy

Galpin is that zone 2 cardio is

immensely beneficial it's not going to

impede and in fact it's going to improve

other aspects of fitness and that it

does not have to impede and it in fact

can improve other aspects of our daily

life like our ability to engage socially

our our ability to have a great output

at work in whatever type of work you

do so the message is very simple get 200

minutes or more of Zone 2 cardio per

week and the message is also a very

reassuring one which is that that zone 2

cardio can be spread throughout your

daily activities and that if you're

doing enough of it you probably don't

even have to count the total amount of

Zone 2 cardio that you're getting if you

simply make the effort to move around a

lot more during your daily activities

and to mesh that zone 2 cardio with your

daily activities you're going to hit

that threshold of 200 minutes per week

minimum now that's a great message for

me because I'm already doing the three

resistance training workouts per week

I'm doing what now I can just call the

two other cardiovascular training

workouts per week because now I don't

even count that long Sunday jog or

Sunday hike as exercise I just consider

that movement outof Dooors on the

weekend and in doing so it's also

allowed me to really enjoy that a lot

more there's something about considering

something a Fitness training program

that shifts it from Just Recreation and

enjoying life to training and I of

course love training I love training in

the gym and I love training out ofd

Dooors I love running I love lifting

weights I love all sorts of physical

training I know many people do I know

many people don't but if one looks at

Zone 2 cardio as just part of their

daily life you're far more likely to get

that zone 2 cardio in and all the

benefits that come with it and you're

also opening up time for work for social

engagements and to do and pay attention

to other aspects of Fitness Etc

[Music]