All my mitochondria have little Homer Simpsons manning them while sleeping with hundreds of blinking red lights around them. That's what my doctor said.
Great video! Just started Zone 2 training on a walking pad. I think though in time when my heart/body adapts I am going to need to invest in a treadmill that inclines.
I'm amazed how clearly you draw your conclusion about training on zone 2 level! Perfect presentation! 🎉 I'm going to share this with my friends in our marathon club! 😅 Thanks a lot!
Yes, definitely would like to see more about zone 2 training. But how do you get started when you feel so tired? You're walking, you're doing Yoga. But you don't have the energy to hit that maximum heart rate. And how long are you supposed to hold that for
Thank you for the very straightforward explanation! I am trying to get a handle on zone 2 training and started going down a Peter Attia rabbit hole and was still no closer to understanding what it was, why we should do it or how to know when we are doing it...then thankfully found this! Very clear.
Based on my experience, walking will be Zone 1 unless it’s uphill. On flat area, I have to do a light jog. And a fitness monitoring device is necessary. Sometimes, I’m still in Zone 1, and if I push a bit, I’m in Zone 3. Also using 220 to calculate max heart rate is controversial. Great explanation otherwise!
only major critism is max heart reate calculation. Might be accurate for some, for most its not. My Maxheartrate would be 182. When infact its around 192. Which would make zone calcuation massively inaccurate.
Yes, this bothers me too about it. Calculating from maxHR and HR reserve gives massively different results for any person. I believe HR reserve is more accurate, but that would mean that maxHR is wrong for every person on the planet. Yet this is advertised everywhere.
Without science knowledge, me doing zone 2 for months following the basic rule, I can feel my fitness improves and energy levels, metabolism and stamina follows. Im doing zone 2 80% of the time and 20% for intervals in cycling.
Nice video but two things are misleading. The 220 minus age formula is a bad predictor of the top of Zone 2, the variation in people's age and heart rate is too big. Half of the people following your good advise to train at the top of Zone 2 wound actually be in their Zone 3 and not get the benefits you are aiming for. The easiest but not the cheapest way is to get an activity watch that determines your max heart rate and zones automatically. And I agree with another comment. Anaerobic exercise is say at the beginning of a sprint, before your breathing catches up and you reach a steady state. It is not at the beginning of Zone 4, as you said.
220 - 28 years old = 192bpm Max Heart Rate Surprisingly…that is also what my Apple Watch and iPhone Health App also says is my max heart rate 🤣👍🏼 So 70% of that is 134bpm. Sounds about right! That’s my heart rate today when I was walking on an 4.0 incline at 3.0 speed for 30 min on the treadmill today. I enjoy walking and jogging so much, great time to clear my head from work 🏃♀️
Good video, thanks. One comment: it isn’t “rate of perceived exertion” it should be “rating of perceived exertion”. One is “rating” their exertion. Thanks.
If calorie deficit is what matters for fat loss then shouldnt higher intencity exercise that burn more calories be most efficient than a low intencity ”zone 2” that ”burns fat”?
3:01 Anaerobic doesn't occur until the very top of Zone5/Vo2max. It switches mostly to Aerobic Glycolysis instead of Aerobic Lipolysis. Glucose burns 100 times faster than fat but releases one third the energy that fat does and we only have so much glucose to burn, hence endurance athletes want to maximize fat burning.
We are at the end of 2023, and we still find people who say that you maximum heart rate is 220 minus your age. Please guys, just do a max heart rate test, because that will also change as you get fitter. My maximum heart rate at age 18 was 178, imagine if I followed the 220 minus your age advice 🙄 Your heart rate is determined by the volume of blood your heart is capable of pumping at any given intensity. Purely individual, and should always be calculated as such.
So true. I'm a very fit 60 year old and exercising between 96 and 112 beats per minute is way too slow (I'm sleep walking😁) I have to take my exercise up between 120-130 beats per minute there I can still chat and move without strain.
@zeynelabidinemir If you're an average fit person, it's the volume of blood for every heartbeat that for the most part determines your maximum heart rate. In other words, your maximum heart rate is very personal and differs from person to person. Work out with a heart rate monitor, and you'll find out.
Zone 2 training is effective but it is not the most "efficient" exercise like your title says. It takes a far longer time commitment than HIIT for example.
Depends how you define efficient. HIIT is extremely hard and is hard to recover from whereas Zone 2 cardio is very easy on the body. In that sense Zone 2 training is much more efficient. But if you only regard time as a factor if something is efficient then you are right.
But... Let's say you ate sugar and carbs that day. Now you are training in zone 2, so you are 'targeting' fat to be consumed as fuel and not sugars and carbs. But, what happens then to those sugars and carbs you ingested during that day? Will that get stored as fat again?
I have watched so many videos based on this topic. Compared to all the other videos this is one of the best with all the details.
Mitochondria are powerhouses of the cell! Amazing
All my mitochondria have little Homer Simpsons manning them while sleeping with hundreds of blinking red lights around them. That's what my doctor said.
What a wonderful analogy of paper vs. log burning, fabulous, I can explain to my girlfriend this way and she will love me
@pentapandamusic thank you - glad that resonated!
this was the best and most logical video i watched about zone 2 thank you
Great video! Just started Zone 2 training on a walking pad. I think though in time when my heart/body adapts I am going to need to invest in a treadmill that inclines.
I'm amazed how clearly you draw your conclusion about training on zone 2 level! Perfect presentation! 🎉 I'm going to share this with my friends in our marathon club! 😅
Thanks a lot!
Quick and to the point. Thanks.
I've lost 26 pounds already since changing to zone 2.
Wow, that's great! In what length of time and what diet please?
Great video! loved the zone 2 formula I will definitely apply it. Thanks
Yes, definitely would like to see more about zone 2 training. But how do you get started when you feel so tired? You're walking, you're doing Yoga. But you don't have the energy to hit that maximum heart rate. And how long are you supposed to hold that for
Great video. Very informative.
Excellent presentation , I learnt alot thankyou 🎉
Thank you for the very straightforward explanation! I am trying to get a handle on zone 2 training and started going down a Peter Attia rabbit hole and was still no closer to understanding what it was, why we should do it or how to know when we are doing it...then thankfully found this! Very clear.
Peter is just way over my head, very technical. Thanks for your breakdown 👍
Based on my experience, walking will be Zone 1 unless it’s uphill. On flat area, I have to do a light jog. And a fitness monitoring device is necessary. Sometimes, I’m still in Zone 1, and if I push a bit, I’m in Zone 3. Also using 220 to calculate max heart rate is controversial. Great explanation otherwise!
Great video will start on done of your tips!
If I do zone 2 for 30 minutes, and HIIT for 30, would the two types of exercises complement or negate one another. I pretty much do this everyday.
only major critism is max heart reate calculation. Might be accurate for some, for most its not. My Maxheartrate would be 182. When infact its around 192.
Which would make zone calcuation massively inaccurate.
How did you calculate yours?
Zone 2 is a brilliant concept but we have yet to have a standard way to determine the zone, 60-70%, 65-74%, 70-80%, 85% of LTHR…..the list goes one
Go get your V02 max done to get your exact HR Zones..
Yes, this bothers me too about it. Calculating from maxHR and HR reserve gives massively different results for any person. I believe HR reserve is more accurate, but that would mean that maxHR is wrong for every person on the planet. Yet this is advertised everywhere.
I am 72, I hike a lot, hilly but have lost no fat. I am going to try zone 2. Thanks
Without science knowledge, me doing zone 2 for months following the basic rule, I can feel my fitness improves and energy levels, metabolism and stamina follows. Im doing zone 2 80% of the time and 20% for intervals in cycling.
Nice! What was your workout B4 zone2. Sounds like you were already really fit.
Very informative 💯thank you
Nice video but two things are misleading. The 220 minus age formula is a bad predictor of the top of Zone 2, the variation in people's age and heart rate is too big. Half of the people following your good advise to train at the top of Zone 2 wound actually be in their Zone 3 and not get the benefits you are aiming for. The easiest but not the cheapest way is to get an activity watch that determines your max heart rate and zones automatically.
And I agree with another comment. Anaerobic exercise is say at the beginning of a sprint, before your breathing catches up and you reach a steady state. It is not at the beginning of Zone 4, as you said.
220 - 28 years old = 192bpm Max Heart Rate
Surprisingly…that is also what my Apple Watch and iPhone Health App also says is my max heart rate 🤣👍🏼 So 70% of that is 134bpm. Sounds about right!
That’s my heart rate today when I was walking on an 4.0 incline at 3.0 speed for 30 min on the treadmill today. I enjoy walking and jogging so much, great time to clear my head from work 🏃♀️
Your apple watch will give something else as zone 2 though, calculated by HR reserve. I struggle to decide which one to trust more.
Good video, thanks. One comment: it isn’t “rate of perceived exertion” it should be “rating of perceived exertion”. One is “rating” their exertion. Thanks.
If calorie deficit is what matters for fat loss then shouldnt higher intencity exercise that burn more calories be most efficient than a low intencity ”zone 2” that ”burns fat”?
The greatest exercise in the world is walking bar none.
Walking to the bar!!!
3:01 Anaerobic doesn't occur until the very top of Zone5/Vo2max. It switches mostly to Aerobic Glycolysis instead of Aerobic Lipolysis. Glucose burns 100 times faster than fat but releases one third the energy that fat does and we only have so much glucose to burn, hence endurance athletes want to maximize fat burning.
We are at the end of 2023, and we still find people who say that you maximum heart rate is 220 minus your age.
Please guys, just do a max heart rate test, because that will also change as you get fitter.
My maximum heart rate at age 18 was 178, imagine if I followed the 220 minus your age advice 🙄
Your heart rate is determined by the volume of blood your heart is capable of pumping at any given intensity. Purely individual, and should always be calculated as such.
So true. I'm a very fit 60 year old and exercising between 96 and 112 beats per minute is way too slow (I'm sleep walking😁) I have to take my exercise up between 120-130 beats per minute there I can still chat and move without strain.
@zeynelabidinemir If you're an average fit person, it's the volume of blood for every heartbeat that for the most part determines your maximum heart rate. In other words, your maximum heart rate is very personal and differs from person to person. Work out with a heart rate monitor, and you'll find out.
So do you just walk or do you have to jog
WONDERFUL!
Zone 2 training is effective but it is not the most "efficient" exercise like your title says. It takes a far longer time commitment than HIIT for example.
Which one is good for fat loss zone 2,3 or HIIT for someone who is just getting into fitness
@@Enryu_CZX Zone 2 is the best for fat loss. As an example walking at a quick pace is zone 2.
Depends how you define efficient. HIIT is extremely hard and is hard to recover from whereas Zone 2 cardio is very easy on the body. In that sense Zone 2 training is much more efficient. But if you only regard time as a factor if something is efficient then you are right.
@@Alex-ds6sw ok
Zone 2 is better for training for hit. hit cannot be used without zone 2 if you want to be effective at being strong in many difference ways
But... Let's say you ate sugar and carbs that day. Now you are training in zone 2, so you are 'targeting' fat to be consumed as fuel and not sugars and carbs. But, what happens then to those sugars and carbs you ingested during that day? Will that get stored as fat again?
Erdman Squares
Really good video. However heartrate isn’t secure way to test zone 2. Is ok. But but the best.
So, what I intuitively thought was the best
So what is zone 2 training?
Damnnnn. She looks 30.
She’s a DIME 🔥
How old is she?
@@rawgov see the full video
I just don’t feel much at zone 2. As I’m a spinning instructor. I feel I’m not doing much. 😂
You are in great shape 😊
using fat stores is abit mis leading, it uses fat as fuel regardless if its stored or not, uses what you eat first, then stores
Toned body 👌
Wim Hof
Looking good for 42. ❤😂