The Best Exercise For Health, Fitness, and Longevity

I have a question. I go for a weekly 13 mile run. The first half I do at a conversational pace. Hopefully zone 2. The second half I step it up (85-90% HRM). Am I still getting the mitochondrial benefit from the first half of the run?

i really should have paid more attention in college anatomy lol

Great content. Thanks! Please consider doing a vid on PHA training.

Love your enthusiasm!

are those real bodies behind him ?

It really took quite long to get there.

HIIT trumps steady state cardio any day. This is even with regard to aerobic fitness and cardio risk factors such as insulin resistance and inflammation. Plus, HIIT is more time-efficient and has even been shown to activate muscle satellite sells and boost muscle protein synthesis. As we age, it's far more important to engage our fast-twitch muscle fibers, and so-called zone 2 does not do this. It's the fast-twitch fibers that atrophy with age. Therefore, the best exercise combo BY FAR is HIIT and resistance training, Unless t you compete is some endurance events, there's no need for steady state cardio at all.

Just remember, before you exercise stretch first. And make sure you drink water or Gatorade.

I think it's his gloves (?)

I've been working out 7 days a week for quite some time. I recently started using InsideTracker and the blood work mixed with the software told me I needed to pay attention to my testosterone:cortisol ration and therefore I needed to add some rest days so that my muscles have time for recovery.

My favorite exercises are leg-press where I get a lot of cardio going from 2 to 22 plates. On many days I also walked quite often. I stopped doing running several years ago because I did not want the continued pounding on the knees that running causes.

Twenty or thirty something's exercise is easy but you still have to exercise when you're a60 something that means not injuring your self doing stupid stuff when you're young

Important video

Very informative . Job well done ! Thank you.

I was amazed when I learned how crucial it is to incorporate that 😴z2 training for crit bicycle racing ( all out 25+mph for 30mins to nearly 2 hours) lol

Fantastic channel . Great content

HumAn teaching Lecture anatomy body funtionaLity on exercise i Like methode "sleep - training - when nutritionis good - rit - nice topic"insightfull young positive thinking " I agree

Rather expensive, time wise.

Yes its good to find balance, thanks. We human have the tendency to get obsessed or addicted with most things we get involved in.

So zone 2 cardio improves overal health and benefits even the fast twich muslce tissues and fiber. Cheers!

Wait, so i am confused. Zone 3 training is all together worse is all together than zone 2?

I was wondering if you can chime in? My BPM tends to beat faster when I'm in the gym or when I run. After work out, its takes me a "while " for the BPM to get back to normal. Does higher BPM contribute to faster metabolism and ultimately weight loss? Having faster BPM in general is considered normal?

Thanks,

Should my diet change for days I will be training in stage 2?

the best training is 100 push ups, 100 situps, 100 squats, every single FUKCING DAY !!!!

Fully information

I wonder how people were even able to get older than 30 yrs before Peter Attia coined the term „Zone 2 Training“

this is a very strange video. what's up with the ball of visceral fat at the beginning. and how about the black gloves. and then the bodies wrapped up on the table behind him. 10 mins on lactic acid that really isnt that helpful

Hi Jonathan, Thanks for an amazing channel 🤩 I have a question ... I assume that a BikeErg primarily exercise the lower part of the body and the EchoBike is more a full body cardio exercise. Does it makes a difference whether I do zone 2 training on a BikeErg compared to an EchoBike? Does the entire body respond to zone 2 training, even though the entire body is not involved in the training? Or is it only the muscles involved in the exercise which benefit from the exercise?

I tried to mix between many different types of exercise in a week ie.. 2 days on Zone 2 Training, 2 days on Lifting Weight and 2 days HIIT exercise..
I feel amazing..

❤ exercises

❤ exercises

this is awesome. can you do a video about 50 something and exercises for men and women?

Go out for a run after watching this video, really appreciate.

Take a breath

Excellent and clear explanation of body functionality. Growing up,I found people knew more about automobiles than appreciate how hughly important the body was; treat it with respect, and as your best friend and the health returns will be incalculable.

If you’re looking to increase your metabolism, no food, tea, oil or pill can do that. The ONLY way is to build more muscle.

Wearing plastic gloves to make a video? Meh. He should have a mask and a condom.

The lactate test isn’t an effective way to find zone 2 for people with metabolic syndrome. It only works in healthy individuals. My resting lactate level is 1.8 so it very quickly goes about 2. If you’re metabolically healthy it should be below 1. The best way to find your zone 2 if you’re overweight or metabolically unhealthy if to find you’re actually max heart rate and resting heart rate. Is the equation that requires your resting heart rate too because it’s more accurate. That should give you a range for your heartrate. You can also use the talk test in conjunction with this heart rate range.

weightlifting building up muscles is a much better way then tons of cardio and you look better. was a cross country runner and body builder.

I’m slightly addicted to biking and wonder if 20+ hours of cardio a week would hinder muscle grow significantly even when all calories are replenished and 2g protein/kg have been meet?

Can you do zone 2 and strength the same day?

All "Cardio" is not healthy. Your heart rate is not designed to be above resting for more than 1 min. Study actual physiology instead of media.
For fun google "marathon deaths"

How do I find out my zone to with combined ADHD and Autism? Even at rest it's quite different from neurotypicals were I can have standard conversations :/

But how do you do to keep your heart rate stable when you run through hills or irregular terrain ?

I was hoping you’d do an episode on cardio. Great benefits for brain and mood too

what is zone 2 training?