{"id":9077,"date":"2023-11-25T22:15:05","date_gmt":"2023-11-25T15:15:05","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9077"},"modified":"2023-11-25T22:15:05","modified_gmt":"2023-11-25T15:15:05","slug":"zone-2-cardio-workouts-have-major-longevity-benefits","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9077","title":{"rendered":"Zone 2 Cardio Workouts Have Major Longevity Benefits"},"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>\n<p> <span class=\"drop-cap__first text-dropcap \">W<\/span>e\u2019ve all been at the gym and seen Billy. Billy is doing the most. He is jumping rope at a pace that opens the space-time continuum. He is doing every push-up that needs to be done. He is <em>s-p-r-i-n-t-i-n-g <\/em>on that treadmill. And when you get to the gym tomorrow, Billy will be there\u2014doing the most again.<\/p>\n<p>While you can certainly train like Billy if that\u2019s your jam, the age of rise-and-grind fitness is coming to an end. In-the-know athletes are swapping <a href=\"https:\/\/www.wellandgood.com\/heart-rate-zones-hiit\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/heart-rate-zones-hiit\">seven-days-a-week HIIT classes<\/a> for a more balanced repertoire that includes recovery, mobility work, and <a href=\"https:\/\/www.wellandgood.com\/benefits-zone-2-training\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-zone-2-training\/\">Zone 2 training<\/a>, an approach to working out that maximizes your comfortability for the long haul.<\/p>\n<p>Zone 2 training comes from a fitness method called <a href=\"https:\/\/www.wellandgood.com\/heart-rate-training-zones\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/heart-rate-training-zones\">\u201cheart-rate\u201d training<\/a>. In this method, there are five thresholds or zones at which your <a href=\"https:\/\/www.wellandgood.com\/how-to-strengthen-your-heart\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-strengthen-your-heart\">heart is pumping<\/a> at a percentage of its maximum capacity. Zone 1 is roughly what you\u2019re doing when you warm up and cool down, while Zone 5 maxes out your heart rate with quick-hit, high-intensity bursts of work that leave you feeling breathless. Zone 2 focuses on how your body performs for an extended period of time at a moderate intensity level.<\/p>\n<p>\u201cThe significance is that it builds muscular endurance,\u201d says <a href=\"https:\/\/www.instagram.com\/oliviaamato\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/oliviaamato\/\">Olivia Amato<\/a>, a <a href=\"https:\/\/www.onepeloton.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.onepeloton.com\/\">Peloton<\/a> tread, bike, and strength coach, \u201callowing you to sustain an effort for longer periods and helping you to use your energy more efficiently.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/zone-2-cardio\/\" current-title=\"Feel-Good, Low-Effort \u2018Zone 2\u2019 Cardio Workouts Offer Major Longevity Benefits\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/GettyImages-zone-2-cardio_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-25\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/zone-2-cardio\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/zone-2-cardio\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/zone-2-cardio\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Understanding Zone 2 training<\/h2>\n<p>While it has a name that would make a guy like Billy talk at you for hours on end, Zone 2 training isn\u2019t all that complicated. It\u2019s categorized as any cardio effort that uses about 60 to 70 percent of your maximum heart rate. For those who aren\u2019t wearing trackers all the time, that feels like an effort that would allow you to hold a casual conversation for about an hour or so. For some, that might be a <a href=\"https:\/\/www.wellandgood.com\/benefits-of-walking-2022\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-of-walking-2022\/\">brisk walk or light-ish jog<\/a>, while for others, it may be more of a mid-level run. On the bike, your combined speed and resistance would be light enough that you could belt \u201cCruel Summer\u201d while feeling your feels.<\/p>\n<p>\u201cEveryone&#8217;s heart rate zones can vary based on factors such as age, fitness level, and individual characteristics,\u201d says <a href=\"https:\/\/www.linkedin.com\/in\/kristen-holmes\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/kristen-holmes\/\">Kristen Holmes<\/a>, vice president of performance science and principal scientist at <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D999%26u%3D2520112%26m%3D101649%26afftrack%3DSTMSLS-1135185%26urllink%3Dwww.whoop.com%252Fus%252Fen%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fzone-2-cardio%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.whoop.com\/us\/en\/\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/shareasale.com\/r.cfm?b=999&amp;u=2520112&amp;m=101649&amp;afftrack=STMSLS-1135185&amp;urllink=www.whoop.com%2Fus%2Fen%2F\">Whoop<\/a>, a heart-monitoring wristband. The upside is that anyone at any level can hit their Zone 2 to build their endurance.<\/p>\n<h2>The science behind building endurance\u2014and why it\u2019s so buzzy<\/h2>\n<p>To see why Zone 2 is so impactful, it\u2019s important to understand aerobic versus anaerobic training, which target two different systems in your body\u2014and have different positive performance effects on your health, according to <a href=\"https:\/\/www.instagram.com\/jychang\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/jychang\/\">Jessica Chang, DPT, OCS<\/a>, a physical therapist and trainer with <a href=\"https:\/\/www.motivny.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.motivny.com\/\">MotivN<\/a>. \u201cAnaerobic training requires your body to produce force without using oxygen, and often looks like sprints or HIIT-style workouts,\u201d she says. On the other hand, <a href=\"https:\/\/www.lvhn.org\/doctors\/daniel-makowski\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.lvhn.org\/doctors\/daniel-makowski\">Daniel J. Makowski, DO<\/a>, a cardiologist at the <a href=\"https:\/\/www.lvhn.org\/institutes\/lehigh-valley-heart-and-vascular-institute\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.lvhn.org\/institutes\/lehigh-valley-heart-and-vascular-institute\">Lehigh Valley Heart and Vascular Institute<\/a>, explains that aerobic exercise \u201cis performed at a level where the heart is able to deliver plentiful oxygenated blood to working muscles, which usually involves training at a lower intensity, for a longer period of time.\u201d<\/p>\n<p>Zone 2 training is all about the latter, says <a href=\"https:\/\/www.linkedin.com\/in\/nichele\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/nichele\/\">Nichele Cihlar,<\/a> director of training at <a href=\"https:\/\/www.goruck.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.goruck.com\/\">Goruck<\/a>. \u201cZone 2 training is essential for aerobic development,\u201d she says. \u201cIt results in a more stable energy burn that allows you to avoid acute fatigue and continue to exercise for long durations.\u201d<\/p>\n<blockquote>\n<p>\u201cThis is something that&#8217;s sustainable\u2014whether you&#8217;re a high-performing athlete or you&#8217;re new, it will feel good mentally and physically.\u201d \u2014Olivia Amato<\/p>\n<\/blockquote>\n<p>Aerobic training <a href=\"https:\/\/www.levelshealth.com\/blog\/the-metabolic-benefits-of-slow-steady-zone-2-exercise\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.levelshealth.com\/blog\/the-metabolic-benefits-of-slow-steady-zone-2-exercise\">is thought by longevity researchers<\/a> to signal the production of brand-new cellular powerhouses called mitochondria. This is important for a few reasons. Our bodies contain complex, complicated cell systems that affect how we feel, how much energy we have, and how long we can sustain different efforts. When we clear out old, junky mitochondria and replace them with new, spry ones, <a href=\"https:\/\/www.howardluksmd.com\/zone-2-hr-training-live-longer-less-injury\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.howardluksmd.com\/zone-2-hr-training-live-longer-less-injury\/\">scientists have found<\/a> that we\u2019re better able to convert the body\u2019s fuel, like fats and glucose, into energy. \u201c[Mitochondria] are essential for energy production for cellular processes,\u201d says Dr. Makowski. \u201cAerobic exercise will improve the number of mitochondria, the efficiency of the mitochondria, and the ability of the mitochondria to use fat and glucose rather than glucose alone as an energy source.\u201d This gives cells a robust, plentiful energy supply to draw from during endurance activities, ensuring you won\u2019t go off an energy cliff during a sustained effort.<\/p>\n<p>When we produce new mitochondria again and again through consistent Zone 2 training, our bodies become more resistant to exercise. We\u2019re able to run longer, lift more, cycle harder. All of that is because our bodies are changing cellularly. \u201c[Zone 2 training] improves the function and efficiency of your cells&#8217; mitochondria so that they are more tolerant to harder training later on,\u201d says Chang. We\u2019re able to build endurance and recover quicker.<\/p>\n<h2>Other benefits of Zone 2 training<\/h2>\n<p>Improved endurance isn\u2019t the only perk of this type of training. Experts point to a few others.<\/p>\n<h3>1. It keeps you from getting injured<\/h3>\n<p>According to Amato, Zone 2 training makes you less likely to overwork yourself. \u201cIf you\u2019re doing HIIT workouts daily, that\u2019s when you can overtrain, and you start to get breaks and tears and all that kind of stuff,\u201d she says. Yet with more moderate intensity Zone 2 work, \u201cyou&#8217;re still getting a workout in and getting stronger, inside and outside, without that intense work.\u201d<\/p>\n<h3>2. It helps you to recover<\/h3>\n<p>\u201cIf done properly, it will enhance your training by accelerating important dimensions of recovery,\u201d says Holmes, citing that Zone 2 <a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpheart.00490.2004\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpheart.00490.2004\"><span>decreases your body\u2019s fight-or-flight responses<\/span><sup>1<\/sup><\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12832429\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12832429\/\"><span>improves resting heart rate<\/span><sup>2<\/sup><\/a>, and <a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physiol.00043.2010\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physiol.00043.2010\"><span>enhances blood flow<\/span><sup>3<\/sup><\/a> through the body during sustained efforts.<\/p>\n<p>This can make it an ideal recovery session between your other workouts\u2014whether you\u2019re lifting weights or running sprints\u2014to get you back on your feet faster. \u201cYou know that feeling when you work out, and you&#8217;re sore for like three days after?\u201d adds Amato. \u201cEndurance training will help lower the intensity of that and lessen the recovery time you need between workouts.\u201d Take that, Billy.<\/p>\n<h3>3. It regulates glucose and helps with insulin sensitivity<\/h3>\n<p>Insulin is the hormone in your body that helps glucose enter muscles to give them energy. When someone is insulin resistant, their bodies can\u2019t bring in glucose, which can result in Type 2 diabetes. What\u2019s more, scientists are proving out <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4319489\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4319489\/\"><span>that insulin and glucose<\/span><sup>4<\/sup><\/a> influence key cellular processes and metabolic functions that can affect our longevity.<\/p>\n<p>And you guessed it\u2014Zone 2 training can have a positive impact on this process. \u201cNot only is glucose metabolized to produce energy or ATP, but during aerobic metabolism, free fatty acids are also converted into acetyl coenzyme A in the mitochondria through beta-oxidation,\u201d says <a href=\"https:\/\/findadoctor.atlantichealth.org\/provider\/Joseph+A+Wong\/2591793\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/findadoctor.atlantichealth.org\/provider\/Joseph+A+Wong\/2591793\">Joseph A. Wong, MD,<\/a> a physical medicine and rehabilitation physician at the Atlantic Health System. In short, this means that the increased number of mitochondria and their enlarged size make your body better able to process glucose and regulate blood sugar levels.<\/p>\n<h3>4. It makes a consistent fitness routine more doable<\/h3>\n<p>Amato points out that Zone 2 offers the kind of comfortable intensity that you\u2019ll regularly want to come back to. Which makes you less likely to flame out on your workout plan. \u201cThis is something that&#8217;s sustainable\u2014whether you&#8217;re a high-performing athlete or you&#8217;re new, it will feel good mentally and physically,\u201d she says.<\/p>\n<h3>5. It boosts longevity<\/h3>\n<p>If you follow any longevity threads closely, you\u2019ll notice that the buzziest names in the biz\u2014<a href=\"https:\/\/www.instagram.com\/peterattiamd\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/peterattiamd\/\">people like Peter Attia, MD<\/a>\u2014readily recommend Zone 2 training to their audiences. The reason why has a lot to do with everything you\u2019ve already read. Zone 2 training strengthens your heart muscle through aerobic exercise; it improves cellular function, making you better able to process and use energy; it improves insulin sensitivity, bringing energy directly to your muscles; and it\u2019s the type of exercise that feels good so you want to keep doing it daily.<\/p>\n<h2>Crafting your Zone 2 training plan<\/h2>\n<p>If you\u2019re sold on Zone 2 and want to start training ASAP, the main requirement you\u2019ll need is time. Unlike HIIT, which gets you in and out of the gym in a jiffy, Zone 2 training will require some bigger blocks on your calendar if you want to reap the full benefits\u2014though it\u2019s important to note this doesn\u2019t necessarily mean you need to exercise for hours on end.<\/p>\n<p>Amato suggests following the 80\/20 rule, meaning roughly 80 percent of your efforts are aerobic or endurance-based while 20 percent are anaerobic workouts. If you need a rough starting place in terms of time, Holmes suggests beginners add in about two hours of Zone 2 training per week and if time permits, pushing that number upward as you continue to train.<\/p>\n<p>To that end, it\u2019s important not to think that more means better. \u201cThe lower intensity level of Zone 2 allows you to go longer and farther without breaking down, but it still doesn&#8217;t mean you should go for as long as you can,\u201d says Dr. Chang. \u201cThink about these workouts as gradual exposure to hardship to increase your body&#8217;s tolerance to the training rather than shocking the system so badly that you compromise your next workout.\u201d<\/p>\n<p>As for the modalities to reach for, it kind of depends on your preferences and goals. If<a href=\"https:\/\/www.wellandgood.com\/beginner-runner-tips\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/beginner-runner-tips\/\"> you like to run<\/a>, then lace up; if you\u2019re into cycling, clip in. Row. Ski. Hike. Swim. Your main goal here is simply to keep your heart rate at about 60 to 70 percent of its max, however you get there.<\/p>\n<p>There are a few methods that you can use to go about calculating what your personal heart rate zones are. Amato says that on a bike you can take an <a href=\"https:\/\/www.myprocoach.net\/blog\/ftp-test-how-to-measure-your-cycle-performance\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.myprocoach.net\/blog\/ftp-test-how-to-measure-your-cycle-performance\/\">FTP test<\/a> which tells you how much power you use. You can also do a <a href=\"https:\/\/www.wellandgood.com\/what-is-vo2-max\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-vo2-max\/\">VO2 Max test,<\/a> which Dr. Chang says will give you your exact Zone 2 parameters.<\/p>\n<h2>Essential gear and tools<\/h2>\n<p>If you\u2019re looking to try Zone 2 training, it might be helpful to get some kind of a heart rate monitor that allows you to check in with where your pulse is at so you know how hard to push it. Here are a few to try:<\/p>\n<div class=\"theme-main-2020\">\n<div class=\"wg-inline-shopable\">\n<div class=\"pb-[20px] sm:pb-[35px] sm:flex justify-between\">\n<div class=\"w-full\">\n<figure class=\"block w-full wg-inline-shopable__figure p-0 m-0 mb-[25px]\"> <a data-vars-event=\"product image\" data-type=\"affiliateLink\" data-product-name=\"Whoop\" data-product-price-value=\"239\" data-vars-info=\"Whoop\" href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D999%26u%3D2520112%26m%3D101649%26afftrack%3DSTMSLS-1135185%26urllink%3Dwww.whoop.com%252Fus%252Fen%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fzone-2-cardio%2F&amp;event_type=click\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow noopener\" data-vars-click-url=\"https:\/\/shareasale.com\/r.cfm?b=999&amp;u=2520112&amp;m=101649&amp;afftrack=STMSLS-1135185&amp;urllink=www.whoop.com%2Fus%2Fen%2F\" data-aff-intermediate=\"https:\/\/shareasale.com\/r.cfm?b=999&amp;u=2520112&amp;m=101649&amp;afftrack=STMSLS-1135185&amp;urllink=www.whoop.com%2Fus%2Fen%2F\"> <img decoding=\"async\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-16-at-1.20.29-PM_falsexfalse_true_70.webp\" class=\"block w-full no-pin\" alt=\"\"\/> <\/a><figcaption class=\"text-center text-caption--article text-gray-light block mt-[10px]\"\/> <\/figure>\n<p> <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D999%26u%3D2520112%26m%3D101649%26afftrack%3DSTMSLS-1135185%26urllink%3Dwww.whoop.com%252Fus%252Fen%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fzone-2-cardio%2F&amp;event_type=click\" class=\"wg-inline-shopable__subtitle-link\" data-type=\"affiliateLink\" data-product-name=\"Whoop\" data-product-price-value=\"239\" data-vars-event=\"product name\" data-vars-info=\"Whoop\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-click-url=\"https:\/\/shareasale.com\/r.cfm?b=999&amp;u=2520112&amp;m=101649&amp;afftrack=STMSLS-1135185&amp;urllink=www.whoop.com%2Fus%2Fen%2F\" data-aff-intermediate=\"https:\/\/shareasale.com\/r.cfm?b=999&amp;u=2520112&amp;m=101649&amp;afftrack=STMSLS-1135185&amp;urllink=www.whoop.com%2Fus%2Fen%2F\"> <\/p>\n<p>Whoop \u2014 $239.00<\/p>\n<p> <\/a> <\/p>\n<div class=\"text-big mb-[5px] wg-inline-shopable__content mt-[10px]\">\n<p>An annual membership of $239 per year comes with a free fitness and sleep tracker and access to the connected app, which includes performance reports and coaching features.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"pb-[20px] sm:pb-[35px] sm:flex justify-between\">\n<div class=\"w-full\">\n<figure class=\"block w-full wg-inline-shopable__figure p-0 m-0 mb-[25px]\"> <a data-vars-event=\"product image\" data-vars-info=\"Fitbit+Luxe+Activity+Tracker\" href=\"https:\/\/www.target.com\/p\/fitbit-luxe-activity-tracker\/-\/A-82850350\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow noopener\" data-vars-click-url=\"https:\/\/www.target.com\/p\/fitbit-luxe-activity-tracker\/-\/A-82850350\"> <img decoding=\"async\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-16-at-1.25.24-PM_falsexfalse_true_70.webp\" class=\"block w-full no-pin\" alt=\"\"\/> <\/a><figcaption class=\"text-center text-caption--article text-gray-light block mt-[10px]\"\/> <\/figure>\n<p> <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgoto.target.com%2Fc%2F2372336%2F81938%2F2092%3FsubId1%3DSTMSFT-1134187%26u%3Dhttps%253A%252F%252Fwww.target.com%252Fp%252Ffitbit-luxe-activity-tracker%252F-%252FA-82850350&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fzone-2-cardio%2F&amp;event_type=click\" class=\"wg-inline-shopable__subtitle-link\" data-vars-event=\"product name\" data-vars-info=\"Fitbit+Luxe+Activity+Tracker\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-click-url=\"https:\/\/www.target.com\/p\/fitbit-luxe-activity-tracker\/-\/A-82850350\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/goto.target.com\/c\/2372336\/81938\/2092?subId1=STMSFT-1134187&amp;u=https%3A%2F%2Fwww.target.com%2Fp%2Ffitbit-luxe-activity-tracker%2F-%2FA-82850350\"> <\/p>\n<p>Fitbit Luxe Activity Tracker \u2014 $130.00<\/p>\n<p> <\/a> <\/p>\n<div class=\"text-big mb-[5px] wg-inline-shopable__content mt-[10px]\">\n<p>This wearable tracks your heart rate 24\/7, recording exactly when you\u2019re in each zone. Bonus: Each purchase comes with a six-month Fitbit Premium membership for personalized guidance and in-app workouts.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"pb-[20px] sm:pb-[35px] sm:flex justify-between\">\n<div class=\"w-full\">\n<figure class=\"block w-full wg-inline-shopable__figure p-0 m-0 mb-[25px]\"> <a data-vars-event=\"product image\" data-type=\"affiliateLink\" data-product-name=\"Garmin+Forerunner+55\" data-product-price-value=\"170\" data-vars-info=\"Garmin+Forerunner+55\" href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.jdoqocy.com%2Fclick-100155342-15205098%3Fsid%3DSTMSFT-1104941%26url%3Dhttps%253A%252F%252Fwww.garmin.com%252Fen-US%252Fp%252F741137&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fzone-2-cardio%2F&amp;event_type=click\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow noopener\" data-vars-click-url=\"https:\/\/www.jdoqocy.com\/click-100155342-15205098?sid=STMSFT-1104941&amp;url=https%3A%2F%2Fwww.garmin.com%2Fen-US%2Fp%2F741137\" data-aff-intermediate=\"https:\/\/www.jdoqocy.com\/click-100155342-15205098?sid=STMSFT-1104941&amp;url=https%3A%2F%2Fwww.garmin.com%2Fen-US%2Fp%2F741137\"> <img decoding=\"async\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-16-at-1.30.16-PM_falsexfalse_true_70.webp\" class=\"block w-full no-pin\" alt=\"\"\/> <\/a><figcaption class=\"text-center text-caption--article text-gray-light block mt-[10px]\"\/> <\/figure>\n<p> <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.jdoqocy.com%2Fclick-100155342-15205098%3Fsid%3DSTMSFT-1104941%26url%3Dhttps%253A%252F%252Fwww.garmin.com%252Fen-US%252Fp%252F741137&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fzone-2-cardio%2F&amp;event_type=click\" class=\"wg-inline-shopable__subtitle-link\" data-type=\"affiliateLink\" data-product-name=\"Garmin+Forerunner+55\" data-product-price-value=\"170\" data-vars-event=\"product name\" data-vars-info=\"Garmin+Forerunner+55\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-click-url=\"https:\/\/www.jdoqocy.com\/click-100155342-15205098?sid=STMSFT-1104941&amp;url=https%3A%2F%2Fwww.garmin.com%2Fen-US%2Fp%2F741137\" data-aff-intermediate=\"https:\/\/www.jdoqocy.com\/click-100155342-15205098?sid=STMSFT-1104941&amp;url=https%3A%2F%2Fwww.garmin.com%2Fen-US%2Fp%2F741137\"> <\/p>\n<p>Garmin Forerunner 55 \u2014 $170.00<\/p>\n<p> <\/a> <\/p>\n<div class=\"text-big mb-[5px] wg-inline-shopable__content mt-[10px]\">\n<p><em>Originally $200, currently on sale for $170<\/em><\/p>\n<p>This basic GPS running watch makes tracking your pace, distance, and heart rate easy.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Buchheit, M et al. \u201cEffects of increased training load on vagal-related indexes of heart rate variability: a novel sleep approach.\u201d\u00a0<i>American journal of physiology. Heart and circulatory physiology<\/i>\u00a0vol. 287,6 (2004): H2813-8. doi:10.1152\/ajpheart.00490.2004            <\/li>\n<li>\n              Iwasaki, Ken-Ichi et al. \u201cDose-response relationship of the cardiovascular adaptation to endurance training in healthy adults: how much training for what benefit?.\u201d\u00a0<i>Journal of applied physiology (Bethesda, Md. : 1985)<\/i>\u00a0vol. 95,4 (2003): 1575-83. doi:10.1152\/japplphysiol.00482.2003            <\/li>\n<li>\n              Weeks, Kate L, and Julie R McMullen. \u201cThe athlete\u2019s heart vs. the failing heart: can signaling explain the two distinct outcomes?.\u201d\u00a0<i>Physiology (Bethesda, Md.)<\/i>\u00a0vol. 26,2 (2011): 97-105. doi:10.1152\/physiol.00043.2010            <\/li>\n<li>\n              Akintola, Abimbola A, and Diana van Heemst. \u201cInsulin, aging, and the brain: mechanisms and implications.\u201d\u00a0<i>Frontiers in endocrinology<\/i>\u00a0vol. 6 13. 6 Feb. 2015, doi:10.3389\/fendo.2015.00013            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019ve all been at the gym and seen Billy. Billy is doing the most. He is jumping rope at a pace that opens the space-time continuum. He is doing every push-up that needs to be done. He is s-p-r-i-n-t-i-n-g on that treadmill. And when you get to the gym tomorrow, Billy will be there\u2014doing the &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9077","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9077","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=9077"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9077\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9078"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9077"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9077"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9077"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}