Here at Further, we talk a lot about the benefits of walking.
When you consider that walking enhances your creativity and problem-solving abilities, cognitive health and mental well-being, and fitness and longevity, it’s pretty hard to beat.
When it comes to fitness, some may think walking is a bit wimpy. They head off to Crossfit or P90X to get a more intense workout, torturing (and likely injuring) themselves in the pursuit of better results.
And yet, the walkers may have the last laugh. Because as long as you’re getting your heart rate up just enough with a brisk walk, you’re likely getting way more gain without the pain.
Welcome to the counterintuitive realm of Zone 2 cardio training. The “zone” refers to your level of intensity based on heart rate, and ranges from 1 (basic activity around the house) to 5 (sprinting as fast as you can).
For most people, Zone 2 is walking at a brisk pace. One way to gauge your pace is the “talk test,” where you can comfortably have a phone conversation while you move, but the person on the line notices you’re exercising.
You may think this is too easy, and decide to jog instead. Unless you’re already in great shape, this would likely get you up into Zone 3, which ironically would be slightly less beneficial on multiple fronts.
If you want to burn more fat, feel better, and live longer, you want to primarily move in Zone 2 for your cardio time. This is because you’ll increase the number and efficiency of mitochondria in your body, which creates the adenosine triphosphate (ATP) that fuels your cells.
Um, what? You can read more about ATP here. For now, let’s just explore the tangible benefits of aiming for Zone 2.
- When you exercise in Zone 2, your body uses fat for fuel and gets even better at burning fat for energy over time. If you’ve ever been on an elliptical machine in the gym and it has you choose between fat burning and aerobic training, you’ll note that the fat-burning level is less intense than aerobic. That’s because the resistance level is keeping you in Zone 2.
- Okay, maybe you’re not worried about burning fat and want to improve your performance as a runner or cyclist. You still want to spend more time training in Zone 2, as it will help you go faster for longer. For example, professional runners spend about 80% of their training time in Zone 2.
- The thing that surprised me most about Zone 2 training is the cardiovascular improvements, which I thought required more intensity. Your heart will get stronger and become more efficient, which means your resting heart rate will drop and your recovery heart rate from more intense efforts will be faster.
- You’re less likely to injure yourself or over train to the point of fatigue in Zone 2. I mistakenly thought I needed to up my game to trail running and managed to turn my ankle on the first outing, which had me sidelined for weeks. I’ve also gone too hard to the point of exhaustion when it wasn’t necessary. You can do Zone 2 workouts as often as you want and get more benefit, not less.
- Finally, you’ll feel great with an enhanced overall mood thanks to plenty of endorphins without the pain of overwork.
With that out of the way, we’re left with two questions. How do you know if you’re in Zone 2, and how often should you be there?
- You’re in Zone 2 when your heart rate is between 60% to 70% of your maximum heart rate. You can calculate your maximum heart rate using the simple formula: 220 minus your age. Or you may want to check out the MAF 180 Formula, which allows for adjustments that reflect your physiological age as indicated by fitness and health factors.
- You want to move in the mid-to-high end of your zone and keep a constant pace. My Zone 2 range is 99-120 bpm, so I aim to maintain my heart rate at 115.
- For optimal Zone 2 training, you’ll want to move for at least 45 minutes so you get the mitochondrial stimulation that brings the benefits. Do this three times a week and you’ll lose fat and gain all the other Zone 2 training perks, but don’t forget to protect your muscle mass with some resistance training.
Zone 2 training doesn’t get a lot of media attention given how simple it is. But if you’re looking for an easy-going way to improve your fitness, longevity, appearance, and well-being, who needs the hype?
Further exploration:
Zone 2 Cardio: Definition, Benefits & How To Know When You’re In It (MBG)
Zone 2 Training and Metabolic Health (Peter Attia Podcast)
Keep going-
P.S. New to Further? Join us here.
Fad to Trend
Last week we touched on how fitness fads come and go, and 2023 has been no different. But a few clear themes have emerged over the first half of the year. Here’s a roundup of the health and wellness trends that keep popping up.
5 Wellness Trends to Watch (New York Times)
Skin in Your Training Game
Many people slather on serums and lotions in the hope of achieving fresher, younger skin. But for surprisingly effective results, try lifting weights.
For Better Skin, Try Lifting Weights (Washington Post)
Taste Test
The discovery of new knowledge and experiences is a key ingredient to a meaningful life. I especially liked the point about changing your narrative at midlife to experience getting older in a way that rocks.
How to Cultivate an Aesthetic Mindset (Psychology Today)
Show Some Interest
I found out the hard way that now is not a great time to sell a house due to high interest rates. But on the flip side, that means your cash can earn more via a high-yield savings account.
Best High-Yield Savings Accounts (Kiplinger)
Staying Relevant in the Age of Artificial Intelligence
By J. Thorn
It wrote that better than I did.
I didn’t want to admit it, but it was true. An artificial intelligence app composed a stellar back cover copy for my latest novel, better than I could’ve imagined.
I’ve churned out dozens of novels since 2009 — 2 million words of fiction. I’m a wizard at crafting the “hook” on the back cover of a book. Fellow authors pay me to work my magic for them.
But then, along came ChatGPT. Years of learning, publishing, writing, and marketing — gone in a flash.
How does this story make you feel? Anxious and afraid or excited and empowered? A bit of it all? After all, we’re the last generation of non-digital natives and are becoming the “new boss.” It’s time to up your game and shed the very last shred of any slacker image.
Ghost in the Machine
So, you have a choice: Chuck D it and “Fight the Power,” or accept that Reality Bites. Either way, you can’t ghost the machine. But you can ditch the feeling of dread that says you can’t keep up. As Brian advised back in 2018:
The hardest thing to accept is that your fears never go away. You just learn to act despite them.
This is something we OG latchkey kids know how to do instinctively, as author Neil Howe says in The Fourth Turning:
[We] grew strong peer personality strengths: self-sufficiency, resilience, keen survival instincts, and the power to distinguish reality from illusion.
Activate that power like a Wonder Twin, and dispel your fear by diving in and experimenting.
Domo Arigato, Mr. Roboto
To set the mood, why not go back to the future and make Styx’s 40-year-old lyric your mantra?
Thank you very much, Mr. Roboto
For doing the jobs nobody wants to
And thank you very much, Mr. Roboto
For helping me escape to where I needed to
Remember how you felt the first time you fired up your modem and sent an email on AOL? You were scared and excited all at once. See, it’s like that. Ask ChatGPT to write you a love letter from Prince. Use Midjourney to put yourself into the Singles movie poster.
Once you get in there, you’ll see what I’m seeing. ChatGPT will become your personal assistant. You’ll edit text and audio with Descript. Or you’ll use Adobe Firefly to make stunning Instagram posts.
You don’t have to worry about A.I. doing things better than you because it will, like my book cover example. But you have the chops to recognize what’s worthy (and what’s not). Plus, you have something crucial that machines don’t: vibrant real-world experiences, the source of your wisdom.
Sure, A.I. will replace some of what you do, so go ahead and grieve. But when you’re done, join me — we’ve got a new chapter to write.
J. Thorn is an author, podcaster, and entrepreneur. He publishes the Creative AI Digest, the only AI-positive newsletter for creative professionals written by a creative professional. Subscribe for free today.
further: flashback
Mazzy Star – Fade Into You
So Tonight That I Might See, 1993
When it comes to dream pop, Mazzy Star’s So Tonight That I Might See is a prime example of the genre. The surprise came a year after the album’s release, when the achingly beautiful Fade Into You became an unexpected hit on both the mainstream and modern rock charts. (YouTube)
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