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    Zone 2 Workshop

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    rehaangulati2009

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    © All Rights Reserved
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    Zone 2 Workshop

    Uploaded by

    rehaangulati2009
    65 views58 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    65 views58 pages

    Zone 2 Workshop

    Uploaded by

    rehaangulati2009

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 58

    The Ultimate Guide to Zone 2 for Health,

    Longevity, & Performance


    Thanks for joining!

    What we’re going to cover:

    1. Metabolic health & performance


    2. The big picture of heart rate training
    3. All about zone 2 cardio
    4. Practical programming
    5. Q&A
    Fats Proteins

    Nucleic
    Carbs
    acids

    CATABOLIC ANABOLIC

    Fatty Amino
    acids acids

    Nucleo
    Glucose
    tides
    "The capacity of your body's biological systems to regulate
    your internal environment (homeostasis) to sustain life and
    adapt to your environment"
    Stress is the anything from the external environment that
    has a direct impact (response) on your internal physiology:

    ▪ Environmental – heat, cold, sun, pollution, noise, pathogens

    ▪ Physical – activity, training, working, etc.

    ▪ Mental – work, family, financial, social media

    ▪ Nutritional –food, alcohol, stimulants, hydration


    Our risk of developing a major disease increases

    It takes longer to recover from everything:


    ▪ Workouts
    ▪ Illness
    ▪ Injuries
    ▪ Alcohol
    ▪ Travel (Jetlag)

    We lose muscle mass, endurance, strength, while


    adding body fat more easily

    We get sick more often, and for longer


    Research on centenarians suggests that the
    association between genetics and longevity is
    relatively modest until we surpass 90 years old

    25% of living to 90
    50% of living to 100
    75% of living to 106

    In the US, only 16% of men and 35% of women live


    to be 90 and the average life expectancy is 78
    Metabolism is about much more than just how
    many calories you burn in a day.

    Aging is marked by a decline in metabolic function


    and loss of adaptability, but you have a lot of
    control of how quickly that happens.

    One of the main reasons training and fitness


    improve health and longevity is because they build
    metabolic resilience and slow the aging process.
    Weightlifting, Powerlifting
    Track & Field – Shot, Discus, Jumps

    Short sprints, 100m, 200m, 400m


    Football, Rugby, Soccer, Hockey, Combat sports

    Endurance sports
    3:26

    1:40.91

    49.24s
    19.9s

    Energy System Interaction and Relative


    Contribution During Maximal Exercise
    The aerobic system can produce ATP using different energy sources:
    ACSM Polar Fitbit
    Cycling

    Pelaton
    Static %'s of max HR

    Pros: Pros:
    ▪ Easy to understand ▪ Derived from physiological data
    ▪ Common across many devices ▪ Individualized
    ▪ Minimal testing required ▪ Measurable improvements

    Cons: Cons:
    ▪ Intensity is not linear ▪ Time, expense, and effort to test
    ▪ Not individualized/inaccurate ▪ Varied accuracy depending on lab
    ▪ Does not change with fitness ▪ Testing is only a snapshot
    "The level of intensity at which power output is mainly
    generated by slow-twitch muscle fibers using fat as their
    primary fuel source. This intensity can be sustained for long
    durations without significant fatigue."
    From: Association of Cardiorespiratory Fitness
    With Long-term Mortality Among Adults
    Undergoing Exercise Treadmill Testing

    Figure Legend:
    Patient Survival by Performance GroupLog-rank P < .001 for all groups, except elite vs high performers (log-rank P = .002).
    Performance group classifications by cardiorespiratory fitness are defined in Table 2.
    Markers of inflammation are inversely associated with
    V̇O2 max in asymptomatic men
    Components of Aerobic Energy Production (fig. 9)

    Oxygen Supply Oxygen Utilization Substrate Availability

    Number and Efficiency of


    Cardiac Output size of slow aerobic energy
    twitch fibers production

    Peripheral Oxidative Substrate


    Vascular abilities of fast storage
    Network twitch fibers capacity

    Respiratory Aerobic Hormonal


    System enzymes regulation

    Aerobic Power Aerobic Capacity


    Mitochondria are linked to almost every area of aging
    due to their central role as a mediator of the stress
    response

    Aerobic training improves both the number of


    mitochondria, as well as their function – upregulated
    MQQ and autophagy

    Aerobic training also leads to increases expression of


    "longevity genes" through NAMPT and other related
    proteins
    Zhou, Ben & Conlee, Robert & Jensen, Robert & Fellingham, Gilbert & George, James &
    Fisher, A.. (2001). Stroke volume does not plateau during graded exercise in elite male
    distance runners. Medicine and science in sports and exercise.
    Zone 2 cardio is a tool to improve the aerobic system through
    increases in both mitochondrial number and function, as well as
    central cardiovascular changes

    Functional changes in aerobic fitness drive a healthier


    metabolism that supports greater adaptability, reduced likelihood
    of disability and disease, and greater mobility with age

    Instead of thinking about zone 2 purely as a static heart rate


    range, it's more accurate to define it by the desired underlying
    physiological state
    How do you know if you're in zone 2?

    How much should you do, and how often?

    Does it matter what exercise(s) you use?

    How do I know if you're improving?

    Where does it fit into your programming?


    "The level of intensity at which power output is mainly generated by slow-
    twitch muscle fibers using fat as their primary fuel source. This intensity
    can be sustained for long durations without significant fatigue

    A wide range of variables acutely impact the metabolic cost of power output

    Fatigue/recovery/readiness
    Previous training
    Dietary composition
    Pre-workout nutrition / stimulants
    Temperature
    Mental stress
    Sleep
    Maintain a pace where you would be able to
    carry on a conversation without having to
    constantly pause to catch your breath

    ▪ Easiest method and generally corresponds well


    to zone 2 range

    ▪ Can/should be used even if other testing


    methods are
    AT / VT1 VO2 max

    ANT /
    VT2
    Incremental work stages while measuring
    blood lactate, typically through finger or ear

    Provides overview of increase in


    carbohydrate utilization as intensity
    increases

    Specific to exercise being tested


    In conclusion, the fat oxidation rate of endurance trained
    cyclists shows no difference between 1-h constant load
    exercise bouts at about 50–70 % VO 2max
    Three dynamic heart rate zones, low/mod/high, that
    shift daily based on HRV, recovery, previous training,
    fitness level, etc.

    Zones baselines based on estimated/predicted


    AT & ANT based on fitness level

    12 built-in training methods, including Zone 2,


    that can be selected during workouts
    Weekly volume depends on fitness level, goal,
    practical limitations, etc.

    Morpheus data showed people that improved


    aerobic fitness over 12 weeks averaged:

    ▪ Low 200-300 min


    ▪ Mod 40-50 min
    ▪ High 11-14 min

    More is NOT better if you can't recover from it


    Duration (how long each workout) and frequency (how
    many times per week), are both hugely important

    Greater duration provides stronger stimulus to improve


    metabolic efficiency

    ▪ 30 min – 90 min per workout


    ▪ Should be as continuous as possible

    Aerobic system generally requires minimum of 3x week to


    improve. 4-6 total weekly bouts of aerobic work is better
    Exercise selection dictates which muscle fibers and
    movement patterns get developed through training

    Cyclic exercises such as running, cycling, rowing, swimming,


    etc., are the easiest for controlling pace and power output

    Sport-specific exercises and movements can be used


    effectively – shadow boxing for boxing/combat sports

    For general health, variety of exercises is valuable, and


    circuits can be used
    • Primarily slow twitch fibers • Fast and slow twitch fibers
    • Predominantly oxidative • Predominantly glycolytic
    • Majority of fuel from fat • Fuel from glucose and stored ATP/PC
    • Low to moderate blood pressure • High blood pressure
    • Continuous moderate power output • Intermittent high level of power output
    Increased aerobic fitness can be seen in a variety of
    testing and in-workout metrics:

    Lower average resting HR


    Higher average HRV
    Increased speed/power in zone 2
    Lower lactate levels at a given speed/power
    Higher VO2 max
    Faster heart rate recovery
    The higher the volume of zone 2 you do, the more
    effective it becomes to do it as its own workout

    If mixed with strength training in a workout in


    moderate volumes, it can be done before or after

    Roughly 80% of your total aerobic training should


    be lower intensity methods, 20% moderate to high
    Fasted and/or glycogen depleted zone 2 may
    have additional impact on stimulating
    mitochondrial function

    Deliberately varying power output/HR within zone


    2 can help improve pacing and energy control

    Most effective supplements I've found to increase


    mitochondrial function: L-carnitine (injectable) &
    MOTS-C – requires healthcare practitioner

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