Zone 2 Training: How It Enhances Metabolic Health And Running Longevity
Regular aerobic exercise that builds and maintains healthy mitochondria is key to sustaining longevity. Known as our body’s engines or powerhouses, mitochondria are responsible for converting fuel into energy that powers our daily activities. Global...
Regular aerobic exercise that builds and maintains healthy mitochondria is key to sustaining longevity. Known as our body’s engines or powerhouses, mitochondria are responsible for converting fuel into energy that powers our daily activities.
Global metabolic health expert, Inigo San Milan, PhD, suggests a minimum of 3 hours of weekly aerobic exercise, sometimes known as Zone 2 activity, to achieve the maximum longevity benefits.
If you are unfamiliar with the concept, Zone 2 is the 2nd of 5 ascending heart rate levels we all experience during intense exercise. The desired outcome of Zone 2 activity for runners is our bodies prioritizing fats (fatty acids) over carbohydrates as fuel. This is vital for endurance events such as marathons.
The purpose of Zone 2 training is consistently achieving your Maximum Aerobic Threshold heart rate, that level or zone where you are:
#1 Building stronger mitochondria
#2. Training your body to preserve glycogen stores
Suggested Resources
Calculating Zone 2:
- = maximum heart rate x .70
- = .70[HR max – HR rest] + HR rest
- = pace at which conversation is comfortable
Training (mostly slow) to run (kinda) fast
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Now go out there and enjoy your next run!
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