Zone 2 Cardio for Fat Loss & Longevity
Summary
TLDRCe 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
🏃♂️ 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.
🔍 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.
🔑 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.
🚴♀️ 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.
🛣️ 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.
Mindmap
Keywords
💡Zone 2 training
💡Cardio
💡Perceived rate of exertion
💡Mitochondria
💡Oxidative stress
💡Fat oxidation
💡Adenosine triphosphate (ATP)
💡High-intensity interval training (HIIT)
💡Longevity
💡Injury rates
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
the regular podcast and if that's you I
would love to invite you to become a
patreon member that's where you'll get
that content it's five bucks a month we
have two levels like there's a five
dollar level and then there's a level
that we call the Vault but I think with
patreon right now when I'm recording
this they were running a special where
you get to try it for free for seven
days so you could try it out see if it's
something you like and spend a little
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
money
[Music]
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