Zone 2 Aerobic Training For Health And Longevity
Zone 2 aerobic training has become very popular in recent years. It's been getting a lot of attention on social media because experts like Dr. Peter Attia and Coach Joel Jamieson talk about its many benefits. In this Practical Guide, I'll help you understand: 1) what Zone 2 training is, 2) what the science says about it for longevity, 3) the top 3 benefits for health and performance, and 4) how to use Zone 2 training to improve your health and live a longer, healthier life.
What is Zone 2 Training?
Zone 2 training is a form of cardioaerobic exercise that focuses on maintaining a specific heart rate zone. This zone is typically 60-70% of your maximum heart rate. It’s called "Zone 2" because it's the second-lowest of the five heart rate zones. Training in this zone is often called "steady-state cardio" because you maintain a steady pace that you can keep for a long time without getting too tired. When you train in this zone, you should be able to carry on a conversation without getting out of breath. This makes it a comfortable and sustainable way to exercise, can be done almost anywhere and well into our old age.
According to one of the top conditioning coaches in the world, Joel Jamieson, one of the keys to longevity is consistent, low-intensity aerobic exercise. Zone 2 is perfect for that because it’s easy to do and the benefits add up over time
Why Zone 2?
Zone 2 can be used, not just to improve exercise endurance but to improve your overall health and add years to your life. Yes, you’re reading that right. Improving your cardioaerobic endurance not only makes you look and feel younger, it can actually increase your lifespan (how long you live) and healthspan (how healthy you are during your lifespan).
There are 2 main goals of Zone 2 Training:
The first is to improve your body's ability to use fat as a fuel which helps to keep you lean and healthy. The second is to give you more total energy by improving the health and efficiency of your mitochondria. As you might remember from biology class, your mitochondria are the energy factories of your body and produce all the energy for almost every cell of your body. So, the healthier your mitochondria are, the more healthy and fit you will be.
According to longevity expert Peter Attia, Zone 2 training is one of the most important things you can do to increase your mitochondrial function, and by extension, your longevity. I’ll go even further and say that Improving your cardioaerobic conditioning is one of the only true, science-backed ways to actually add more good years to your life.
The Science of Zone 2 Training for Longevity
Research has shown that regular aerobic exercise, like Zone 2 training, can have significant benefits for longevity. Here are some key findings:
1. Improved Cardiovascular Health: Zone 2 training helps strengthen your heart and improve your circulation. This can lower your risk of heart disease, which is a leading cause of death worldwide .
2. Increased Mitochondrial Function: Mitochondria are the powerhouses of your cells. Zone 2 training helps increase the number and efficiency of mitochondria, which can improve your energy levels and overall health .
3. Better Fat Metabolism: Training in Zone 2 teaches your body to use fat as a primary energy source. This can help with weight management and reduce the risk of metabolic diseases like diabetes .
4. Reduced Inflammation: Zone 2 training can reduce inflammation in your body. Chronic inflammation is linked to many diseases, including heart disease and cancer .
5. Improved Mental Health: Exercise has been shown to reduce symptoms of anxiety and depression. Zone 2 training, in particular, is great because it's not too intense, making it easier to stick with over time .
Top 5 Benefits of Zone 2 Training for Overall Health and Performance
1. Endurance Improvement: Zone 2 training helps build endurance, allowing you to exercise longer without getting tired. This is especially useful for activities like running, cycling, and swimming.
2. Recovery: Zone 2 training is great for recovery from higher intensity training because it's very low impact. It helps improve circulation and reduces muscle soreness after more intense workouts.
3. Boosting The Immune System: Zone 2 training is a great way to avoid getting sick. It’s also low intensity enough that you can safely do it even when you have a mild cold or flu to improve your overall immunity.
4. Mental Clarity: The steady, rhythmic nature of Zone 2 training can help clear your mind and reduce stress. It's a great way to relax while still getting a workout.
5. Improving Athletic Performance: And, if you think Zone 2 training is for old people or the untrained, think again! The top athletes in every endurance sport from Tour De France Cycling to professional Mixed Martial all do most of their training (as much as 80%) in Zone 2.
How To Do Zone 2
1. First - Calculate Your Zone 2 Heart Rate
Use the Zone 2 calculator below to estimate your ideal heart rate range and conditioning program based on your age and fitness goals
Zone 2 Calculator
If you have a heart rate tracker you would simply keep your heart rate within your age-specific zone. If you’re less conditioned then stay on the low end of the zone. If you’re more conditioned, aim for the higher end.
If you don’t have a fitness tracker, here are two of my favorites: Note- I have no financial affiliation with any of these companies.
If you don’t have a heart rate tracker, and don’t plan on buying one, you can alway use perceived exertion as a way to estimate your zone. There are two ways to do this:
Breathe only through your nose: If your nose is not blocked or congested and you begin to have trouble breathing in and out only through your nose then you may have exceeded your Zone 2 for your age and aerobic conditioning.
Talking method: If you can only talk in short sentences at a time, this is also a good way to figure out if you’re in your Zone 2.
Ideally I encourage my clients to use all three methods: 1) heart rate tracking, 2) nose-only breathing, 3) short sentence talking to really dial in their aerobic conditioning zone.
2. Second - Choose your exercise
Zone 2 can be done using any number of exercises. Here are a few that many of my clients use as part of their Personalized Health and Longevity Programs.
The key to remember is it has to be something you can do for a minimum of 30 minutes without taking a break or increasing your heart rate out of the zone.
Outside:
Fast walking hills or hiking
Slow jogging on a track, street, or trail
Cycling
Swimming
Cross-country skiing or snowshoeing
Inside:
Fast walking on inclined treadmill
Elliptical machine
Indoor cycle or recumbent bike
Rowing machine
Swimming
3. Third, choose your program
Your program depends on your personal goals
General health: For general health and fitness aim for 60-120 minutes of Zone 2 per week.
Longevity: To increase your lifespan and healthspan you can do between 120-180 minutes of Zone 2 per week
Athletic endurance: To optimize your cardioaerobic health and performance you can do between 180-240 minutes of Zone 2 per week
Zone 2 Tips
You can easily do Zone 2 training on the same day as any other training (HIIT, strength training, mobility). Just be sure to do Zone 2 before any other higher intensity, strength or power training to maximize the metabolic benefits.
If you’re feeling sick, sore, or fatigued, stay in the lower intensity and lower duration for your Zone 2. This can actually help boost your recovery.
Warm up before doing a long duration Zone 2 workout. Even though it’s low impact and low intensity, the longer duration can still cause your muscles to fatigue. Do some range of motion and dynamic stretching exercises prior to longer Zone 2 training.
Sample Zone 2 Training Programs
60 -120 Minute Program For General Health And Just Getting Started
Monday: 20-40 minutes of cardio training at the lower end of you Zone 2
Wednesday: 20-40 minutes of cardio training at the higher end of your Zone 2
Friday: 20-40 minutes of cardio training at the lower or higher end of your Zone 2 depending on how you feel
120 - 180 Minute Program For Longevity
Monday: 30-45 minutes of Zone 2 cardio at the lower end of your zone 2
Tuesday: 30-45 minutes of Zone 2 cardio at the upper end of your zone 2
Thursday: 30-45 minutes of Zone 2 cardio at the upper end of your zone 2
Saturday: 30-45 minutes of Zone 2 cardio at the lower end of your zone 2
180 - 240 Minute Program To Optimize Cardioaerobic Performance
Monday: 30-45 minutes of Zone 2 cardio at the lower end of your zone 2
Tuesday: 30-45 minutes of Zone 2 cardio at the upper end of your zone 2
Thursday: 30-45 minutes of Zone 2 cardio at the upper end of your zone 2
Friday: 30-45 minutes of Zone 2 cardio at the lower end of your zone 2
Saturday: 30-45 minutes of Zone 2 cardio at the upper end of your zone 2
Sunday: 30-45 minutes of Zone 2 cardio at the lower end of your zone 2
Summary:
Zone 2 training is a simple, effective way to improve your health and increase your longevity. By following a Zone 2 training program you can enjoy the benefits of improved cardiovascular health, better fat metabolism, and enhanced mental well-being. Whether you're new to exercise or an experienced athlete, Zone 2 training can be a valuable addition to your fitness routine. Remember to start slow, listen to your body, and stay consistent. The benefits will grow over time, helping you live a longer, healthier life.