Zone 2 vs Vo2 Max Training Results: I WASTED 12 MONTHS!!

Summary

The video discusses the importance of cardio for health and longevity, highlighting how starting with small steps can yield great results. It addresses the overwhelming amount of fitness advice available and emphasizes the need for simplicity and consistency. The narrator shares personal experiences, including struggles with quitting smoking and training for better cardiovascular health. He explores various cardio training protocols, focusing on the benefits of sprinting and high-intensity interval training (HIIT). The video concludes with practical recommendations for anyone starting their cardio journey, emphasizing fun, gradual progress, and consistency.

Takeaways

• 😀 Starting with cardio is better than doing nothing, even small steps can lead to great results.
• 😀 Cognitive overload can make it hard to know where to start with cardio, but breaking it down can help alleviate stress.
• 😀 A personal story of quitting smoking at age 26 highlights how cardio health can make life more enjoyable and less physically taxing.
• 😀 Zone 2 training (moderate intensity) was initially tested but did not yield significant improvement in running performance for the speaker.
• 😀 Gradual increases in running volume helped the speaker improve conditioning, but time spent running did not justify the minimal improvement in 5k times.
• 😀 Sprint Interval Training (SIT), particularly protocols like the Norwegian 4x4, proved to be effective for improving cardiovascular health and endurance in less time.
• 😀 High-intensity interval training (HIIT) offers greater efficiency for improving cardiovascular capacity compared to long-duration, steady-state cardio.
• 😀 Testing your V2 Max before and after a period of training (e.g., 3 months) is a useful way to track improvements in fitness.
• 😀 Consistency is key in cardio training, and finding a cardio routine that is enjoyable and emotionally engaging increases chances of success.
• 😀 When starting a cardio routine, aim for small wins (e.g., one 10-minute session per week) and gradually build the habit, allowing standards to elevate naturally over time.
• 😀 Interval-based cardio (e.g., sprints with rest breaks) is an effective approach for beginners, allowing gradual progression without overwhelming the body.

Q & A

What is the main message about cardio in the script?

The main message is that any cardio is better than none. Even small steps towards improving cardiovascular health can yield significant benefits, especially when approached in a manageable and enjoyable way.

What does the speaker mean by 'cognitive overload' in the context of starting a cardio routine?

Cognitive overload refers to the overwhelming amount of information, recommendations, and best practices available, which can make it difficult for a person to decide how to begin a cardio routine and remain consistent.

Why does the speaker mention quitting smoking in the context of cardio?

The speaker shares their personal experience of quitting smoking to highlight how health improvements, like quitting smoking, can motivate people to take responsibility for their overall health, including cardio fitness.

What is Zone 2 training, and why did the speaker try it?

Zone 2 training is a form of cardio exercise done at a moderate intensity, where the heart rate stays within a specific zone. The speaker tried it to improve cardiovascular fitness and longevity, as recommended by Dr. Peter Attia.

What was the outcome of the speaker's 5K run after 6 months of Zone 2 training?

After 6 months of Zone 2 training, the speaker's 5K time was worse, not improved. This led to frustration, highlighting that cardio training needs to be tailored to individual goals.

What shift did the speaker make after finding minimal improvement with Zone 2 training?

After seeing little improvement with Zone 2 training, the speaker switched to a more intense training protocol, focusing on high-intensity interval training (HIIT) and sprinting, which was found to be more time-efficient and beneficial for longevity.

What does the Norwegian 4x4 protocol for sprint training involve?

The Norwegian 4x4 protocol involves 4 minutes of high-intensity cardio followed by 4 minutes of rest, repeated four times. This method is designed to improve cardiovascular fitness and endurance efficiently.

How did the speaker measure the effectiveness of their cardio training?

The speaker measured the effectiveness of their cardio training using their VO2 Max score, which assesses the body's ability to utilize oxygen during exercise. They tracked improvements using devices like a Garmin and Apple Watch, as well as a legitimate VO2 Max test.

What is the Cooper test, and how can it be useful for tracking cardio progress?

The Cooper test is a simple exercise test where a person runs as far as possible in 12 minutes. The distance is then used to estimate their VO2 Max, helping to track improvements in cardiovascular fitness over time.

What is the key takeaway for someone starting a cardio routine, according to the speaker?

The key takeaway is to start small and be consistent. Even a short, 10-minute session once a week is better than nothing. Over time, this habit will grow, and cardio sessions will become easier and more enjoyable, naturally leading to better results.