How to Get Zone 2 Cardio In Your Daily Activities (Andrew Huberman)
Summary
TLDRThe 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
🏃♂️ 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.
🚶♂️ 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.
Mindmap
Keywords
💡Zone 2 Cardio
💡Fitness Tracker
💡Nasal Breathing
💡Healthspan and Lifespan
💡Cerebrovascular Health
💡Resistance Training
💡Hypertrophy Training
💡Conversation Test
💡Daily Activities
💡Physical Training
💡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]
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