{"id":13443,"date":"2025-02-26T22:30:50","date_gmt":"2025-02-26T15:30:50","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13443"},"modified":"2025-02-26T22:30:50","modified_gmt":"2025-02-26T15:30:50","slug":"zone-2-training-revisited-bionicoldguy","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13443","title":{"rendered":"Zone 2 Training Revisited \u2013 BionicOldGuy"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div id=\"post-12445\">\n\t\t\t<!-- .entry-header -->\t\t<!-- .entry-meta --><\/p>\n<div class=\"entry-content\">\n<p>There is a good article in Alex Hutchinson\u2019s \u201csweat science\u201d newsletter (which you can subscribe to <a href=\"https:\/\/alexhutchinson.us10.list-manage.com\/subscribe?u=16b257be614b5f18187d3b50a&amp;id=4111e620a3\">here<\/a>) on zone 2 cardiovascular training. I have <a href=\"https:\/\/bionicoldguy.home.blog\/2023\/05\/02\/exercising-for-the-centenarian-decathlon\/\">discussed<\/a> this in the past, and my favorite way to train is to spend most of my time in zone 2, and throw in two shorter sessions of higher intensity sessions a week. In his book on longevity <span style=\"text-decoration: underline\"><a href=\"https:\/\/bionicoldguy.home.blog\/2023\/04\/24\/outlive-the-science-and-art-of-longevity\/\">Outlive<\/a><\/span>, Dr. Peter Attia recommends zone 2 training for healthy aging. This is based on the work of <a href=\"https:\/\/medschool.cuanschutz.edu\/deans-office\/cu-med-today\/profilesarchives\/inigo-san-millan\">Dr. Inigo San Millan<\/a>, one of the big proponents of zone 2 training, who claims it is optimal for the health of the powerhouse mitochondria in our muscle cells. So I was interested to see a scientific study relevant to this in Alex\u2019s article: A group of people exercising the recommended amount of 150 minutes a week vs a control group of sedentary people. The latter were showing early signs of mitochondrial dysfunction, which if left unchecked can progress to insulin resistance and eventually type II diabetes. Best to nip it in the bud with exercise.<\/p>\n<p>From interviews with various exercise scientists and coaches, Alex discovered that you don\u2019t have to be too precise about the rate of exercise. Essentially a good brisk pace will get you in zone 2. Strolling is too easy, while going hard enough to make your muscles burn is too hard.<\/p>\n<div id=\"jp-post-flair\" class=\"sharedaddy sd-like-enabled sd-sharing-enabled\">\n<div class=\"sharedaddy sd-sharing-enabled\">\n<div class=\"robots-nocontent sd-block sd-social sd-social-official sd-sharing\">\n<h3 class=\"sd-title\">Share this:<\/h3>\n<div class=\"sd-content\">\n<ul>\n<li class=\"share-linkedin\"\/>\n<li class=\"share-facebook\"\/>\n<li class=\"share-pinterest\">\n<div class=\"pinterest_button\"><a href=\"https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fbionicoldguy.home.blog%2F2025%2F02%2F26%2Fzone-2-training-revisited%2F&amp;media=https%3A%2F%2Fbionicoldguy.home.blog%2Fwp-content%2Fuploads%2F2025%2F02%2Fimage-19.png&amp;description=Zone%202%20Training%20Revisited\" data-pin-do=\"buttonPin\" data-pin-config=\"beside\"><img decoding=\"async\" src=\"https:\/\/assets.pinterest.com\/images\/pidgets\/pinit_fg_en_rect_gray_20.png\"\/><\/a><\/div>\n<\/li>\n<li class=\"share-end\"\/><\/ul>\n<\/div>\n<\/div>\n<\/div>\n<p><h3 class=\"jp-relatedposts-headline\"><em>Related<\/em><\/h3>\n<\/p>\n<\/div><\/div>\n<p><!-- .entry-content --><\/p>\n<p>\t<!-- .entry-footer --><\/p>\n<div class=\"entry-author-wrapper\">\n<div class=\"entry-author author-avatar-show\">\n<div class=\"author-avatar\">\n\t\t\t\t<img alt=\"\" src=\"https:\/\/2.gravatar.com\/avatar\/25e2835f41aad499102b7dccdf750ee9842e9a75fa2931cd1ba6fa84c47eafd5?s=80&amp;d=&amp;r=G\" srcset=\"https:\/\/2.gravatar.com\/avatar\/25e2835f41aad499102b7dccdf750ee9842e9a75fa2931cd1ba6fa84c47eafd5?s=80&amp;d=&amp;r=G 1x, https:\/\/2.gravatar.com\/avatar\/25e2835f41aad499102b7dccdf750ee9842e9a75fa2931cd1ba6fa84c47eafd5?s=120&amp;d=&amp;r=G 1.5x, https:\/\/2.gravatar.com\/avatar\/25e2835f41aad499102b7dccdf750ee9842e9a75fa2931cd1ba6fa84c47eafd5?s=160&amp;d=&amp;r=G 2x, https:\/\/2.gravatar.com\/avatar\/25e2835f41aad499102b7dccdf750ee9842e9a75fa2931cd1ba6fa84c47eafd5?s=240&amp;d=&amp;r=G 3x, https:\/\/2.gravatar.com\/avatar\/25e2835f41aad499102b7dccdf750ee9842e9a75fa2931cd1ba6fa84c47eafd5?s=320&amp;d=&amp;r=G 4x\" class=\"avatar avatar-80\" height=\"80\" width=\"80\" loading=\"lazy\" decoding=\"async\"\/>\t\t\t<\/div>\n<p><!-- .author-avatar --><\/p>\n<p><h2 class=\"author-title\">\n\t\t\t\t\tPublished by <span class=\"author-name\">BionicOldGuy<\/span>\t\t\t\t<\/h2>\n<\/p>\n<p><!-- .author-heading --><\/p>\n<p class=\"author-bio\">\n\t\t\t\tI am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.\t\t\t\t<a class=\"author-link\" href=\"https:\/\/bionicoldguy.home.blog\/author\/richardking2213\/\" rel=\"author\"><br \/>\n\t\t\t\t\tView all posts by BionicOldGuy\t\t\t\t<\/a>\n\t\t\t<\/p>\n<p><!-- .author-bio -->\n\t\t<\/div>\n<p><!-- .entry-auhtor --><\/p>\n<p>\n\t\t\t<strong>Published<\/strong><br \/>\n\t\t\t<time class=\"entry-date published\" datetime=\"2025-02-26T07:01:00-08:00\">February 26, 2025<\/time><time class=\"updated\" datetime=\"2025-02-25T16:32:56-08:00\">February 25, 2025<\/time>\t\t<\/p>\n<p><!-- .site-posted-on -->\n\t<\/div>\n<\/div>\n<p><script>(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src=\"https:\/\/connect.facebook.net\/en_US\/sdk.js#xfbml=1&amp;appId=249643311490&version=v2.3\"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));<\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/bionicoldguy.home.blog\/2025\/02\/26\/zone-2-training-revisited\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There is a good article in Alex Hutchinson\u2019s \u201csweat science\u201d newsletter (which you can subscribe to here) on zone 2 cardiovascular training. I have discussed this in the past, and my favorite way to train is to spend most of my time in zone 2, and throw in two shorter sessions of higher intensity sessions &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13443","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13443","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13443"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13443\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}