Episode #14: Zone 2 Fitness

Thrive25 Newsletter

Today, we're looking into the science behind Zone 2 fitness and uncover the secrets to unlocking your body's full potential. Zone 2 exercise, characterized by moderate intensity and sustainable effort, offers a holistic approach to improving cardiovascular health and overall well-being.
Incorporating Zone 2 exercise enhances physical fitness and boosts mental clarity and creativity.
Here's a Simple Way to Determining Your Zone 2 Intensity:
1. First, make sure you warm up for 15 minutes on flat ground - building up to your usual running pace
2. Run up the hill for at least 2 min at a pace you can manage for a normal run. And Jog back down
3. Run up again for at least 2 minutes at a pace you can manage for about a mile. Measure and track your heart rate. Then jog back down
4. Allow your heart rate to drop 30-40 beats per minute from the peak you just measured
5. Once that happens, Run up last time (promise) ALL OUT SPRINT (nothing left in the tank) for 1 minute
6. Measure your heart rate - this should be pretty close to your max
7. Yes, now you're done - but make sure you cool down for 5-10 minutes with a light jog to flush out some of that lactic acid that built up in your legs.
Tune in to learn how exercising in this zone can lead to breakthrough ideas and potentially reduce the risk of brain diseases like dementia and Alzheimer's.
Links: Issue #31: Your Zone 2 Exercise Plan
Max Heart Rate Formula:
Males = 208.609 - (0.716 x your chronological age)
Females = 209.273 - (0.804 x your chronological age)
Host: Ryan Schneider
Got questions about anything on health & longevity? That’s why we’re here so ask away at [email protected]!