Have you heard of Zone 2? The concept of exercise is all Social media promoted by longevity influence, bio hackers and some prominent experts with the key to longer and healthier life. They argue that training can help to prevent chronic diseases and to raise the level of mitochondria, the so -called “cell power.”
So what is it? And how do you know if you are in the zone? The following is the scoop of training therapy, the science that supports it, and whether it actually meets overdue advertising.
What is Zone 2 Cardio?
Zone 2 simply represents the level of physical effort. Those who study exercise often classify training into five levels. Zone 1 is like an active walk.
In general, this area is measured by how fast the heart beats. In Zone 1, the heart rate is maximum 50-60 %, and in Zone 5, it is pushed to 90 % capacity. If you are training in Zone 2, you should be 60-70 % of the maximum heart rate (220 you can estimate it if you lose age).
What is the special thing about Zone 2? The theory is mostly fat in Zone 1, but it’s not hard enough to see the improvement of mitochondria related to a wide range of benefits. If you kick the equipment with Zone 2, both are burning fat. and Sprinkle mitochondria to adapt and grow and change more efficiently. However, after this level, most of them began to burn carbohydrates and lactic acid began to accumulate. That’s why Zone 2 is considered a sweet point, just as Iñigo San Millan, a professor at the University of College, helped to popularize this concept. New York Times.
Dr. San Millan helped to train players, including three TOUR De France winners, Tadej Pogačar, and knew that the bicycle driver was much faster when he exercised in Zone 2.
What is the advantage of Zone 2 Cardio?
Training in Zone 2 has evidence that it helps to increase the performance of endurance athletes such as riding bikers and marathon runners. Sports scientist SEBASTIAN SITKO says that muscle capillaries or muscle tissues can promote the growth of small blood vessels, which can help to improve metabolic efficiency to deliver more oxygen and nutrients, and to promote the improvement of mitochondrial function.
But more and more different groups from Dr. San Millan are not this type of low and slow training. only Elite athletes or weekend warriors. In some studies, we have connected the same conditions as mitochondrial dysfunction. Type 2 diabetes and Alzheimer’sTherefore, it is possible to prevent these chronic diseases by adjusting these important parts of the cell.
however times Note, science that supports this theory seems to be mixed. one Recent review Outside of Norway and Denmark, intense exercise has been found to have a greater influence on mitochondrial function than Zone 2 long exercise.
How do you know if it’s in Zone 2?
The above -mentioned heart rate calculation is just an estimate. The only way to make sure you are in the area is to be tested in the exercise physiology laboratory. There are dozens of Fitness tracker There is a claim to measure Zone 2, but experts say they can’t be very trusted.
You can also measure lactic acid levels during exercise using a device that measures a substance of a drop of blood. If it feels a little above, the easy way to measure it is to use “Talk Test”. SITKO said, “It must be at a level that can continue for hours while you can talk simultaneously without difficulty.”
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