How & Why to Get Weekly "Zone 2" Cardio Workouts | Dr. Andrew Huberman

[@dm_podcast_takeways]

Summary: Andrew Huberman discusses the importance of Zone 2 cardio, recommending 150 to 200 minutes per week for cardiovascular and overall health. He shares his personal approach, incorporating a weekly slow jog or hike lasting 60 to 90 minutes, emphasizing nasal breathing and outdoor exposure. Huberman mentions his discussion with Dr. Andy Galpin, who reassures that Zone 2 cardio is crucial for health and can complement other fitness aspects. Galpin suggests viewing it as part of daily activities, like brisk walking, carrying groceries, or engaging in work discussions while pacing. Huberman highlights the flexibility of integrating Zone 2 cardio into daily life, providing relief for busy individuals. The key message is to accumulate 200 minutes of Zone 2 cardio weekly, with Huberman setting the minimum threshold at 200 minutes. He emphasizes that it doesn't necessarily have to be scheduled treadmill time and can be seamlessly integrated into daily movements. Huberman shares his shift in perspective, considering his outdoor activities as movement rather than structured exercise, allowing for a more enjoyable approach to fitness.

[@petebagi]

Sending a virtual hug to you Andrew. You’ve helped me through so many things this year from mental health to physical health. I’m the healthiest I’ve ever been and finally feel empowered with the accurate information I need to continue on this upward spiral. 🎉 thanks for all you do.

[@vamosabv]

All the best petebagi :) Which of his stuff have helped you out the most, particularly with respect to mental health ? David Goggins' video was of great help to me.

[@grodrigues3]

You try the cold showers and sunlight in the AM? It's so painful, but feels amazing afterwards. Better than a cup of coffee!

[@johnhawkins4908]

My grandfather, born in the 1890s, got his zone 2 cardio via his work as a lead miner, after the mines closed, he was a carpenter and painter. After a day's work, he came home and helped my grandmother maintain their small farm, which included their chickens, pigs, and a few cows as well as the garden because they raised most of their food. He lived into his 90s, and thought working out was a strange concept.

[@ProfessorFatMan]

They don’t make them like they used to. That was a hardworking man no doubt.

[@WilliamsPinch]

😂 why workout when you can just labor the farm lol.

[@chatteyj]

I'm a farmer but I don;t think I'm getting 3 hours of zone two cardio in my daily work routine (possibly one hour in winter) but not most of the year. How are we meant to fit three hours of this cardio into our lives?

[@MrQuestful]

Cycling is great for zone 2. I’ve made it my primary means of transit, and while it took some time to adapt to that norm, it’s now second nature for me to ride everywhere.

[@graymccarthy685]

Cycling to work was the one best thing I did for my health and fitness - all my ‘training’ was a bonus on top. I’m now WFH and the change is huge, a still do the ‘training’ but with out that bike two times a day it doesn’t touch the sides - keep it up mate !

[@oddinary30]

Is stationary cycling counted?

[@oongieboongie]

@@oddinary30 Lol yes zone 2 is a heart rate zone

[@dismiggo]

​@@oddinary30Yes, of course. In fact, stationary cycling can be even better than "normal" cycling if you're doing this kind of structured training, because you can just do your training in a very predictable fashion, whereas there are many variables in traditional cycling, such as hills. I for one am really competitive, so I often sprint race against cars at green lights, even though I really shouldn't, just to name one example.

[@BrianErwin]

best to use a trainer for zone 2 cycling. too much starting and stopping on the streets, along with inclines and declines

[@anthonydotnet]

This works out to be at least 40min per day over 5 days. This is reassuring, as many people can do a foot commute to work instead of taking the bus/train.

[@purplecarrotstirfry]

what country do you live in?

[@essray]

Zone 2 is a fantastic base layer for overall health. I did four to five Z2 a week all last winter. My first mountain bike ride in the spring was better than my best ride in from the last fall. My Stamina and HR recovery was so much better after those punchy climbs & sprints.

[@GoGoGadgetGiveadamn]

fout to five a week of homany minutes each tho

[@willakana3369]

@@GoGoGadgetGiveadamn According to Andrew Huberman, the science says 150-200 minutes of zone 2 per week minimum to achieve the longevity and health benefits.

[@essray]

@@GoGoGadgetGiveadamn I did 45 min to an hour per session.

[@johnmccool6875]

Same, I added four 1 hour zone two sessions per week and now my weekend mtb rides are so much better...

[@MegaBeetle65]

I roller skate 3 hours x two sessions every week. Love skating. I also do 3 days callisthenics with resistance training. 58 years old.

[@FrankensteinintoFranken-FINE.]

Learning about zone 2 has changed my life in terms of running. I was running to fast. Such an easy thing but I think ego has something to do with it. Now I've slowed down and do one small run a week and a 8 mile run every week. Before I didn't think it was possible.

[@samuelcramphorn3874]

How is that still going for you? I am learning about Z2 and interested to see what the results have been after 6months?

[@aggieagata6577]

I do Strength Training, HIIT, Tabata, Power Walks and sometimes when I feel energised I'd go for a short run. I always thought that my Power Walks are not considered real Zone 2 exercises 😊 and I'm lacking Zone 2 work so I'm glad to hear it they actually are. I love my 1h Power Walks in the evenings after dinner, when I go outside and listen to some science backed podcasts or blast some music. Thank you 😉 Loving HubermanLab content ❤️

[@noxuification]

I have no clue how to find my zone 2

[@aggieagata6577]

@@noxuification I personally think that as long as you do different types of exercise with various pace/heart rate you should be fine 👊 Don't get discouraged and most importantly have fun! 😉

[@treali]

At my normal walk speed I blast past "power walkers", be sure to actually exert some effort. Even though I walk at a high speed I don't consider it zone 2. I think the main benefit of walking is not that it's zone 2, but that you're not sitting down on your butt.

[@aggieagata6577]

@@treali I find my power walks doing great for my mental health and blood glucose plus when I get home and sit down I can see my resting heart rate going down to 47bpm, feeling relaxed for sure 😌 🙌 Even though it's maybe not true Zone 2 nevertheless it serves me well. And I agree. Whatever movement you do is much better than sitting on your butt 😉 right?!

[@st14]

Power walks probably stay in zone 1. Depends on the person.

[@itsjustjonnoh]

I lowered my blood pressure by like 18 because of zone 2.. it works. I’m fairly fit (looks wise) but my job is very sedentary. So, every other day I’ll do 45 minutes of zone 2 and my blood pressure is at 121/70 regularly now. Very good stuff.

[@tombaker8445]

Some people consider walking around the block as zone 2. My Polar app considers zone 2 as 117-130bpm. Peter Attia considers 140-145bpms zone 2. We're obsessed with the metric because we've heard the study that Peter Attia and others have mentioned, saying that if you do 150-200 minutes of Zone 2 cardio/week you might live forever. I don't really think it matters that much. Make sure you're doing some form of exercise 4-5 days a week. Just get out there and get sweaty!

[@stacyjamesnear]

For ne, at 48 years old, my Zone 2 heart rate range (which is 60-70% of your maximum heart rate) would be approximately 103 to 120 beats per minute. ​This is based off the idea that one's maximum heart rate is 220 - your age. So my max heart rate would be 178. So if you're younger, yeah you're going to have a higher zone 2, but then also if you're more fit you'll have a higher zone 2. It's not a one size fits all. But then if I went and did a stress test and got my true VO2 max and actual max heart rate, It would be more specific. But then again it all depends on one's age and conditioning level.

[@ocho33]

It literally can't matter that much. All these necessities are coming from lab studies fed to us by academics abd health care professionals trained in a corrupt system.

[@ocho33]

Worrying about getting your "zone 2 cardio" in likely is worse for you than not getting your zone 2 cardio in

[@cynicalmonk870]

I think Peter atira likes to hear his own voice

[@karlrobb1654]

Read up on Phil maffetone please maf method is all you need to know about endurance

[@WillTio13]

For most of my life I exercised 5-6 days a week, mixing strength, Hiit, basketball and endurance. Then depression hit me and I almost stopped everything for close to a year. I was so afraid to lose all the muscle and performance I built for decades. Recently I've been feeling better and started training regulary again and to my surprise my physique dont disappear completely, I still look fit compared to general people even though I probably lost more than half of my muscle and performance. Also my body bounced back pretty quickly as well. What I didnt realized during that year I spent 1-2 hours a day taking care of 9 stray cats I adopted and those were definitely a zone 2 exercise 1-2 hours a day, 7 days a week. Im just sharing my experience so people who are very busy, currently not in the best condition, or in a mental struggle and lost all motivation can do this kind of activity. Then when youre back to your own self you would be thankful. Keep fighting everyone, youre stronger than you thought.

[@HexlGaming]

That's an interesting perspective shift, because if you don't look at your zone 2 cardio as training or a workout you can easily stop to smell the roses or to admire the view from whereever you are with that mindset, instead of pushing through aggressively if it's a workout. That's such an incredible trick, because it allows you to get all the benefits, but still lets you stay soft and loving while doing it. It also allows you to give up with no hesitation if you do notice that you have injured yourself; because when you're injured durring your time in nature because you love it you'd go home and let your body heal while if the same thing happened under the umbrella of training you'd be way more likely to push through and at least finish what you've started. The only thing holding you back to not cancle your time in nature is the actual love for it, instead of like this whole mental toughness thing. It's like going to the shops: if you need milk you still really want to get it, but if you're injured you're going to take it way easier and potentially find another solution. That's such a powerful take.

[@x-Musashi-x]

I dislocated my right shoulder so Zone 2 on the assault bike and jogging helps me maintain my athleticism. Also I feel it has speeded up my recovery.

[@Leon-bt7gw]

same brother

[@johnmccool6875]

I lift weights 4 times a week and have recently added an hour of zone 2 cardio to the end of my workouts. Game changer for fat loss and it seems to be helping my weekend mountain biking as well. At 57, I have abs for the first time in my life and can ride intermediate mtb trails in Colorado without getting gassed...

[@mmd2035]

2 hour workouts?

[@johnmccool6875]

@@mmd2035 gets close to two hours total, I lift for 45 minutes to an hour max, then an hour of zone 2, basically fast walking on the treadmill. That's Monday/Tuesday/Thursday/Friday splitting as Back, then Chest/Tris, then off day, then Legs, then Shoulders/Bis, then on the weekends I'll try to get in a couple of two-hour mtb rides....

[@chatteyj]

Do weight left sessions not count as zone 2 cardio in any respect?

[@johnmccool6875]

@@chatteyj I don’t believe so, if anything they’re interval training cardio wise. An intense set of squats or deadlifts ramps your heart rate really high, then rest and repeat…

[@ideatorx]

When I zone 2 train I can see a massively significant difference in my HRV and my resting HR. coupled with HIIT it’s the cardiovascular ultimate cycle, everything improves massively.

[@na-dk9vm]

What is your weekly training regime??

[@chasechocolate]

This is partially incorrect. Carrying groceries, walking with a coworker, or playing with your kids is not zone 2 training (unless, of course, for an incredibly out of shape individual). The average individual going out for a walk or easy bike ride will be in zone 1. A good litmus test is you should be able to have a conversation in Z2 but it should be uncomfortable (i.e., sentences interrupted with breathing). You will be sweating in Z2. For the vast majority of people, simply "getting out and moving" during daily activities simply won't put you in zone 2. Measure heart rate (via monitor or pulse check) if you're curious.

[@ThuNguyen-cy5ei]

😊

[@Affasss]

I agree

[@mackiechang]

He's mostly incorrect, but saying that all you need to do is....what you're doing already is zone 2 sounds nicer and makes most people feel better. Like you said, zone 2, you're sweating.

[@anitahernandez1207]

This reminds me of the movie "Back to the Future Part 3", where Doc Brown is back in the western time period 🤠 and is trying to explain what life is like in 1985, where people "run for fun" or exercise. Before the need of the 9 to 5 office job or just modern life in general, most people were on a circadian rhythm clock, got their vitamin D from the sun, plants and meat, did "Zone 2" cardio and resistance training daily and were probably relatively healthy under their harsher circumstances. They may not have had clean drinking water all the time but ours needs to be filtered from tap for microplastics, pharmaceuticals, heavy metals, pesticides, etc. Fun movie, doesn't get old. 🎬

[@BiswasTharakath]

And the average life expectancy was under 25 years. What a time it was to be live right...

[@БорисВанюшин-й2м]

@@BiswasTharakath but most people had serious diseases only once in a lifetime, not more often

[@slice66]

Thank you for doing these clips! I love your full episodes but it get lost in the depth of information

[@Marcelotop]

I work on the 5th floor and started taking the stairs everytime instead of the lift. By week 4, I could see a massive improve already in my respiratory capacity

[@MartynHoffmann]

Would be great for you to interview Peter Attia on this subject. He has a different point of view and is much more focused on getting zone 2 as a solid uninterrupted block. I prefer your approach and it’s a relief to hear, but it’s still confusing to hear such different perspectives.

[@brandilynnw5410]

Out of everyone I have read Dr. Attia has the most comprehensive approach when it comes to exercise. I think some of these others assume the average person won't make it a priority so they give us watered down versions like this. Of course it's better than nothing but I walk around for hours at work and never get get in zone 2. I appreciate Dr. Attia for those of us that really want to make it a priority and put in the work. Most people have the time. After all the average American watches up to 4 hours of TV a day not to mention the time they spend on their butts scrolling on their phone like I am doing now😅. It's all about priorities.

[@banerjeehome5913]

Zone 2 Cardio, that's like the 1 hour brisk walking that I (oh-so easily) do around the park when it's empty, getting my average HR to 120+ Cool. Gonna do more of it now. It also helps burn all the excess calories while still not being enough to impede my hypertrophy training or recovery. Thanks, Andrew!

[@Ooweeeooo]

Brisk walk is usually zone 1… unless it’s on incline or weighted. At least according to my Apple Watch

[@Fremmy]

@@Ooweeeooo Depends on walking speed, body weight, height etc. A brisk walk for me at around 6 kph/3.7 mph usually ends up with Zone 2 heart rate @ 140-152 pulse.

[@christiancrais]

For a couple weeks I was running zone 2 every morning, minimum 3mi on the treadmill followed by 6mi on the bike, then lifting weights afterward. Some of the best work I've gotten. Sleep is crucial, my schedule fell apart after a bumpy work week. Currently leaving this comment at 11pm.

[@stacyjamesnear]

I basically go for a daily walk through the woods with my Nordic walking sticks which increases my rate probably puts me at the lower end of zone 2, but then there are steps that I'll do which brings me up. Could certainly focus on going faster to make sure I'm staying in zone 2 but a daily 50 minute walk should be something everybody could do, it shouldn't be something that's hard to fit into one's schedule. And if it is you might rethink your schedule

[@mav3ric100]

Walking is zone 1. Unless you're speed walking.

[@TrixxPlay]

Did you even watch the video?@@mav3ric100

[@marinaluna2799]

@@mav3ric100walking is zone 2 for people who aren’t very fit. If you’re fit, it’s prob on the high end of 1. Hiking or incline walking is zone 2 for everyone.

[@brianb1733]

I have to take exception with a bit of this. For me and my fitness level, just moving around or going for a walk is Zone 1 or even Zone 0 cardio, not Zone 2 cardio. It would be great if we could put more of a standard definition around what Zone 2 really is. For me, it’s a 9:00-9:30 min/mile run based on heart rate and it is, in fact, exercise.

[@sdaniels101]

I agree. It seems to easy to water down zone 2 with a slow walk. A slow walk is more like zone 0.5 and even though it is beneficial for mental health and does get the blood moving, I don't see it really moving the needle in terms of overall fitness.

[@eddyjroth]

Typically its a measure of heart rate with a target around 70% of HRM. For me with a HRM around 185 I try to stay 129-138 BPM, as others state that is the level of output where I can talk to my wife if she comes in the room to ask me something or be on a phone call (although people can tell you are exercising as it shouldn't be 'easy' to do)

[@brianb1733]

@@eddyjroth That's one definition, and one I was using for quite some time. Then I found that for me and my fitness level, I could get to about 78% of my measured HRM before I hit the RPE that you are talking about (which I agree with, btw). In other words, 70% of HRM is in the low end of Z2.

[@hardboiledPhil]

Why did he feel the need to make this and then give some generic fitness advice that does not involve actually doing zone 2. So many better videos out there on this subject

[@Si-no-si-no-si-no]

I was able to get my range on my Apple Watch app. The only calculators were pretty close as well.

[@richardmiddleton7770]

If you're an endurance athlete, zone 2 is life! However, being an athlete means you can't get into zone 2 simply walking, even fast walking. Zone 2 should be the bread and butter of any exercise regime.

[@cokebottles6919]

Same, there's no way I could get to even 60% of my max HR walking unless it's up a steep hill. I wouldn't call myself an athlete, but I bike 5-10 hours a week and I'm also on my feet working actively 20-60 hours a week. It would be different if someone only does strength training and has a sedentary job.

[@normw4705]

If you bike 5 to 10 hours a week you are fairly athletic at least from a fitness perspective.@@cokebottles6919

[@coachdebbiepotts]

Agreed but for us aging female endurance athletes - we need more sprint interval training and less chronic cardio zone 2 we have done for years (as per Dr. Stacy Sims)

[@marinaluna2799]

Zone 2 for an athlete would be a medium level hike or incline brisk walk - my coach says

[@palmer5555]

I live in NYC and walk everywhere at a “NYC pace” (versus the slow tourist stroll.) This is great news as most of my scheduled workouts these days come from strength training in the gyms.

[@coachdebbiepotts]

Great simple tips! Plus I would add If people don't know what their true ZONE TWO session is ...get a test as with PNOE or we used Phil Maffetone's MAF formula for 20-30 years as most people are really in their zone three. Plus women don't need as much of zone 2 than man - as per Dr. Stacy Sims research she shared recently. One day a week doing a longer outdoor in nature Zone 2 cardio is a realistic goal for most (most times of the year!).

[@C2B1303]

Seems somewhat dilutive, e.g. going for a walk or unloading the groceries doesn't approximate zone2 training benefits (for me at least). I'll stick with 3x week zone2 (spin/rucking) + and 1x week HIIT and resistance training, Zone2 training also minimizes any chance of injury, which can be a devastating setback.

[@memastarful]

I ride stationary bike every day for one hour. I level up intensity every 5 minutes until I reach level 12 then I come back down. Plus I walk 2 miles every day as well.

[@BlakeArmstrong-bf2xh]

Hi everybody. I’m not a know it all by any means, but do want to let you know the guidelines are 150 minimum of “moderate” intensity and 75 minutes of “vigorous” intensity. Zone 2 cardio is squarely within the “vigorous” category, as measured by METs.

[@NiallC980]

I recommend getting Kolie Moore on to discuss Zone 2. He’s definitely on the ball on this subject!

[@saltwatergallery2005]

Walking is simply incredible in how much good it does. It increases testosterone, which also helps muscle growth/recovery and burns fat, but the biggest benefit I have found, during a period of grieving and duress, is mental. It is the best way of neutralising psychological stress.

[@lala_ho]

I love this!! It spoke to my spirit!! Let's get it done!!!

[@cokebottles6919]

by that definition of zone 2 cardio, I get 20-60 hours of zone 2 a week because of my job. My understanding of zone 2 is it needs to be 60% to 75% of your maximum heart rate and I'm not sure if I could get my heart rate to even 60% walking unless it's up a long steep hill.

[@AmstedamVallon]

This is the way. I lost 35 pounds solely doing zone 2 cardio and lifting weights. I'm 37 and my HR never got above 132. Combine this with monitoring your food with a diary like MyFitnessPal and it's a game changer. I have abs at my age and am well below the 10% bodyfat range. Weights / abs three days a week, walking 60-90 min 3 days a week on incline.

[@bmp713]

I think Galpin was referring to Zone 2 being only 60-70% max HR, how it is usually defined. However most of the benefits of the much talked about "Zone 2" are actually coming from 70-80% max HR which is usually defined as Zone 3. Maffetone and Attia clearly define about 80% as being optimal.

[@jamesbondisamonkey]

zones are dependent on your heart rate, and what your heart rate maximizes at during training...it is specific to YOU, so just figure it out through testing and training ...but zone 2 is typically 115-130bpm for most people

[@dooderman8361]

Yea and it also changes over time as you improve your cardiovascular health

[@orbifold4387]

Zone 2 refers to a lactate model, consisting of 6 zones, all of them defined by lactate levels. Zone 2 is typically between 65-85 of your maximum Heart rate.

[@CuriousCattery]

My zone 2 is a sprint, unfortunately.

[@normw4705]

Do you think that zone 2 training would be a tempo pace in cycling terminology or 1 zone lower? I know threshold would be above zone 2 training.

[@orbifold4387]

@@normw4705 Zone 2 is easier than tempo. Tempo would be zone 3 in the Iñigo San Millan model.

[@in4theride75]

Latest data I have read is that zone 4 cardio, 75+ minutes per week, has the same effect has zone 2 cardio at 150+ minutes per week. Has newer research been released in the last couple of years with different information?

[@Fourty-Six]

My interpretation is, and I think it's worth mentioning that zone 2 He discusses in this video isn't the same on the screens of your smart watch e.g Garmin. That would be 3. I believe the threshold we should be aiming for is around 60-80% of your max heart rate. Please correct me if I'm wrong on this ?

[@brandilynnw5410]

There are zone calculators online. It considers your age, resting heart rate, max heart rate etc. It's a rough calculation but I like to have a general idea. And I also go by feel. In running it's called an "easy run" and "LSD" as in long slow distance vs say a tempo run comfortably hard which puts you in zone 3. Uncomfortably hard zone 4 then I can barely do this zone 5 like something you can do for 30 seconds max.That's how I have always understood it at least. As far as the Garmin mine shows my heart rate throughout the day. And working at a restaurant even the busiest nights never put me in zone 2. So I think it just depends on the person and how conditioned they are. The more conditioned someone is the more they have to do to elevate their heart rate. If someone is a couch potato going for a walk can put them in zone 2 vs someone that's already conditioned.

[@beamka89]

But isn’t the definition of zone 2 cardio that a person’s heart rate gets within a certain range, which is widely debated from being within 60-70% max heart rate or more along Attia’s thoughts of 75% of a person’s heart rate? My walking, even at a faster than normal pace, gets my heart rate at around 50% which isn’t zone 2.

[@marinaluna2799]

What’s your max heart rate?

[@JoshuaWilliam-zb7sx]

I was thinking exactly this.

[@stussyn1]

I'm curious about it too. Dr. Huberman said how we take zone 2 cardio with a certain range of heart rate like 220 - age and then times 0.7 kind of thing. Just wondering. And hope somebody can explain it. Slow walking doesn't sound like a cardio for me. We need just a little higher heart rate to get the benefits of exercise in my opinion 😀

[@KKmovesToMars]

My understanding is that it isn’t just about the heart rate. The fitter you are (cardiovascular fitness) the lower your heart rate will be when you are under cardio load and therefore the harder you will have to work to raise it. It’s to do with how efficient you are and how your body processes lactate too.

[@luciocastro1418]

For most people watching this, just putting the weights in their place when you go to the gym and that will get you your zone 2 cardio and it contributes to a better gym envoirement

[@C2B1303]

LOL, gym ettiquette for me is only zone1, maybe because I do it regularly

[@luciocastro1418]

@@C2B1303 It is for me as well, I might have over exagerated haha, but definititely keep your gym etiquette!

[@rory644]

@@luciocastro1418as a personal trainer who works in a gym I concur put your bloody weights away after use 😂

[@HaraldHofer]

I run around 700min/week, 80% in Zone 2. In general a little bit more from spring to autumn, a little bit less in winter. Where I'm living the sub zero temperatures can be really hard on the lungs. For me the 60-90min after-work-run is my mental "cool down" phase. Nothing that happend during the day stays, nothing that will have to happen the next day is important yet. In other words: It's part of my mental self care and not only to stay physically fit...

[@RaoVenu]

My way of getting zone 2 is to walk in room while watching / listening to these podcasts / tutorials.

[@definit1on119]

Love zone 2 training. Most of my training is zone 2. My zone 2 is 131-145

[@remiwulff8979]

And how can you reach that HR by simply Walking?

[@maserzprahycz]

Incline

[@martinlutherkingjr.5582]

You’d have to be pretty out of shape for pacing in your office during a call to be zone 2.

[@bumfuzzlebro]

You could do it with a weighted vest or weighted backpack to increase HR to zone 2.

[@seth3683]

Yeah... But most people are genuinely that out of shap

[@martinlutherkingjr.5582]

@@seth3683 That may be but I would guess most of them aren’t watching videos on zone 2 cardio workouts.

[@bumfuzzlebro]

@@seth3683 very true

[@DavidHoughtaling]

Yea def a Ruck sack would work but in front of your co-workers? 😂 maybe if you wfh lol

[@AFSMG]

Cardio work in zone 2 for people over 60 years old is the same, or the time is shorter. Thank you very much.

[@028fn48dne]

Can you and/or Peter Attia please do a deep dive on the studies that show why doing about 80/20 zone 2/zone 5 is best? Why is Zone 3 not beneficial? Why is Zone 4 not beneficial? Most people, while running long or middle distance races, stay in zone 3 or zone 4 for most of the race. Why doesn't practicing in those zones help performance in those zones? And why does Peter Attia think 4 minutes of Zone 5 followed by 4 minutes of rest, repeated, is ideal, when many running coaches have different preferences for minutes of zone 5 vs minutes of rest? I've seen a lot of videos about WHAT you guys think we should do. I haven't seen a lot about why we should do cardio this way,, and based on what data.

[@kyle943]

I think you are having a conversation of performance while the zone 2 / zone 5 conversation is about health / longevity in general. You would train completely differently when trying to optimize for a sport or event than simply making your heart tick for longer.

[@028fn48dne]

Attia says that this 80/20 zone 2/zone 5 regimen is the key to increasing VO2 max. Increasing VO2 max most of what it takes to improve performance in endurance sports. @@kyle943

[@davidkao]

​@@kyle943 I still would love to see a discussion on (for general health) whether time in zone 3/4 is can be thought of as equivalent to zone 2 in any sense but with extra recovery required. As a runner, I find trying to stay in zone 2 means going frustratingly slow and my feel good/mental health pace typically puts me in 3/4. Basically, besides the extra lactic acid build-up, can you get the same general health benefits from the "grey area" zones?

[@luciocastro1418]

@@davidkao What I've gathered is that from an evolutionary standpoint we seem to have mechanisms that expect us to do either light movement or acute high intensity efforts. Thats why they recommend that protocol. Chronic stress is not the norm in the wild, rather, playful movement or gathering of resources until a threat shows up. There are plenty of tribes that don´t do this and they are extremely healthy, hence why the key factor is just to be active. If you are an athlete you should be fine, but if you find that you are too sedentary when not training, just walking more will get you those 200 minutes of zone 2 cardio minimum per week.

[@brianb1733]

Attia discusses this in great detail in 2 podcasts with Iñigo San Milan.

[@Appofinterest]

Doc you are truly really out there giving us some of the best info!

[@JackSmith-os8nm]

sounds like zone 1

[@nitinkapoor4752]

The long and short of it - pick up a racquet sport. Play - Badminton, Tennis or Sqaush. Chances of injury are minimal. You can play at your own pace(find a partner of similar calibre). You don’t need a big team(only 2 or 4 people). It’s fun… That’s it….thats what everyone needs to get started. You can add other things to it once this has become a routine… I would first add freehand exercises like squats, tricep dips, pushups, planks .. …then, other strength training…other cardio like walking/running… etc etc…

[@davidkao]

I'd love to see a discussion on what general health benefits (if any) can come from zones 3 or 4. Basically, besides the extra lactic acid build-up, can you get the same benefits as zone 2 from the "grey area" zones?

[@richardmiddleton7770]

Zones upto 6 are all aerobic, you simply can't do the volume of work required to build the CV system with anything above zone 2. Fatigue plays a big role in performance and zones above 2 are too fatiguing.

[@davidkao]

@@richardmiddleton7770 I'm wondering specifically about general health and not performance, and the baseline volume recommended here (in terms of minutes of zone 2) is certainly a doable for zone 3/4 (think of a couple of 5k/10k runs per week).

[@martinlutherkingjr.5582]

@@richardmiddleton7770But if you only have 30 mins for cardio per day, is it harmful to do zone 3 instead of zone 2 if you can maintain zone 3?

[@jaye739]

When putting away laundry, I put away 1 item at a time. We sort and fold our clothes in the guest bedroom so by putting 1 item away, you get a lot of steps in. I also do it when putting the dishes away.

[@SyriusStarMultimedia]

I've heard so many people say Zone 2 Cardio in the last year that I have come to believe that saying Zone 2 Cardio is as important and maybe more-so than actually doing Zone 2 Cardio. I'm just gonna keep enjoying whatever I do and call it Zone 2 Cardio.

[@augurcybernaut4785]

😂 for reelz - hard to keep track of But there is an actual Zone 2 (up to Zone 5).

[@JesseKanner]

A trick I used to up my minutes: leave for your appointment early and park the car 1 mile away. That's an easy way to get in 2 mi of fast-paced walking.

[@felixf4378]

The Stair Master is great for zone 2 cardio. I personally find running very difficult. I don’t know if I have bad form or what but I feel a lot of impact while running. I also get very hot and itchy when running. Meanwhile my heart rate easily goes over 150bpm while walking up the stair master at a comfortable speed.

[@angelobarela6875]

Ok,help me here ! I’m still confused So I’m not understanding what (bare with me guys) makes zone2 work out. Due injuries I’m on the stationary bike for about 40 to a hour 5 days a week. Some days i end with sprinting for 30sec to one minute full speed on level 10. Is this considered level 2? And does this have to be done every night?

[@felixf4378]

Do you track your heart rate? Zone 2 just basically means hitting a high heart rate, that is comfortable and maintaining it. If your heart rate is too low, whatever exercise you do doesn’t count as zone 2. If you spend 40 min on the bike but your heart rate is stable at 100bpm during the workout it’s not counted as zone 2. However if you did 40 minutes on the bike and as soon as you started your heart reached 130bpm and was stable for 40 minutes you did 40 minutes of zone 2 cardio. If you hit 40 minutes of zone 2 daily, 4-5 days a week should be enough. It also depends on your age. Im 27 so for me i feel comfortable at 160bpm for 30 min straight, 5 days a week. I’ve tried doing 180bpm but I usually feel nauseous afterwards. Someone who is 70 years old only needs to hit like 110 beats per minute to be in “zone 2”.

[@I_am_Anne]

I am wondering about the comparative benefits of daily pranayama breath work versus cardiovascular exercise, specifically in the context of cognitive health and neuroplasticity. Cardiovascular exercise is well-documented to enhance cognitive function, promote positive neuroplastic effects, rebuild the hippocampus to improve memory and learning following prolonged trauma, reduce the size of the amygdala to aid recovery from chronic stress, and alleviate mental health conditions such as depression and anxiety. My questions are as follows: Does pranayama breath work confer similar or superior benefits to those of cardiovascular exercise concerning cognitive health and neuroplasticity? Mental health and affect? Are the benefits derived primarily from the offloading of CO2, the increased uptake of O2, or a combination of both? Is it the oxygen or is it an acid/base thing? Do I actually need to increase my heart rate for cardiovascular health or can I get the same benefit with intense breath work without increasing my heart rate so significantly? What are the effects of combining pranayama with hyperbaric oxygen therapy on cognitive health? Would this combination be synergistic or excessive?

[@mtrout3394]

There's alot of comments about being in or out of zone 2 with walking. It seems some people are missing the point, it doesn't matter whether you are walking or jogging, your heart doesn't know which it's doing. It's about being in that 60-70% HRmax. For some that's jogging, for me that's walking (I am 47, training for an ultra marathon, have HRmax of 187, bench and squat 220lbs so considered 'fit' by most). We are all different, and have different ways of getting our HR in zone 2

[@indeswma4904]

I do a ton of casual zone 2 with various martial arts practices, hitting the bag slow and low for a bit or similar is good for the brain, my technique, and zone 2 cardio apparently.

[@riffraffgc]

As noted in some of the comments, big error in this zone 2 cardio is neither hiking nor very easy walk which both are zone 1, zone 2 is steady runs with higher hrb, i.e. not that easy for many to reach 150-200min per week

[@normw4705]

You obviously do not hike where I do At least half of my hikes are above zone 2. I hike up mountains. If you cannot hold a conversation you are above zone 2. I agree with a flat walk unless you walk at the fastest pace without running.

[@Dimitar997]

This goes against what Peter Attia has said about Zone 2, that it should be a continuous interval of at least 15-20 minutes, but also that Zone 2 is usually around 75-80% max HR and imo you're (very) unlikely to reach that intensity in your day to day activities. It seems unlikely that you'll get the training effect of Zone 2 this way. And even if you do manage to reach that intensity in everyday activities, we're talking about constant sweating and showers. Zone 2 is not "easy" running or easy anything.

[@Spudsmachenzie1]

What is the confusion on zone 2 here? Love your stuff Andrew but both you and Attia seem to suggesting zone 2 is more of a state like “easy” than an actual number (range of numbers). But unless something changed zone 2 is a range of heart rate 60-70% of max heart rate. Am I missing something? Walking and casual exercise is certainly beneficial but I’m not sure why it’s being referred to as zone 2

[@manamana6117]

exactly. just getting up off the couch and going for a walk is the best thing we can do. unless our ancestors had smart watches that said slow down guys your going to fast for the pray

[@novemburful]

Hello, would you please talk about exercise during and after COVID? I see strong advocate for aggressive rest, which I wonder if it is overkill for those with mild symptoms. I felt comfortable doing some light weight training, but not sure if this will lead to long covid. Thanks!

[@jsmithsemper4848]

I do not even like it until I get into it about 3-6 months in. Then I love it.

[@SportsF1boxingetc-qh4ym]

What you are describing is not zone 2 from what I have been researching. The jog is the only thing you have described correctly.

[@mosubekore78]

Someone, watching this on his/her couch, eating chips, planning to do the excercise tomorrow, but will likely never happen.

[@JohnDoe-zw5jr]

Cycling to office is my zone 2 cardio workout

[@cuongo9296]

So, 150 - 200 minutes of zone 2 cardio workouts for maximum benefit. Also, walking fast is counted as zone 2 cardio workouts too so you can just walk faster in your daily life and it will hit that mark. No need to be stressed too much about this workout. Thanks, I will increase the pace when walking in the morning.

[@jimjr4432]

Love this video and advice. I'm 79 yo and try to ride Z2 on a stationary bike. When I ride outside, I pretty much Z3, but it does not feel very hard and I have time in Z2 and Z4. Z5 has not been experienced very much. So the question is can I add up the Z2's for my weakly (yes, weakly within a week) to see how many minutes to meet the 15 minutes lower goal. Thanks ever so much. So I'm not much of cyclist, say 1000 miles per year, mix of MTB, Grvl and road.Seated resting pulse is 50 bpm. Cheers!

[@שגהש]

Pro tip: use a regular bicycle instead of scooters/ electric bike. That way you get free cardio without having less free time!

[@DonQuesadillaDeLaMancha]

Most of the things you are describing would definitely qualify as Zone 1 for most people, not crossing ventilatory threshold 1. Although this threshold is depending on your overall fitness, Zone 2 is still the black hole of training intensity and kept to a minimum by all professional athletes in any endurance based sports.

[@grahammiller2857]

On top of training I walk my dogs for 2 hrs everyday. Heart rate will be in that zone 2 level 👍Great to have it confirmed!

[@catalinamariei9037]

Lovely work you do, lovely explanations, Andrew. Thank you! I'm trying to hit the gym 3 days for week and add outdoor activities in the week end days. I'm also using a Garmin device and i noticed, during the gym days, it double my time as worked out based on the intensity of the activity (eg. in a 52 minutes training session it calculates 11 minutes - moderate activity + 42x2 minutes - intense activity). The 3 sessions lead to 300ish minutes of total activity... My question is: should i rely on these measurements? Are they = with the 200 you mentioned in your video? Thx!

[@soulofexistence]

I play Stepmania for cardio, it's really fun and If you do it for long enough you sweat like crazy. I don't play videogames and I think there's no benefit in playing them but I make an exception for games that trick you into doing excercice

[@havegregory]

If you get into zone 2 by walking around your office you've got issues

[@NintCondition]

I would love to hear Andrew speak about Rebounding/mini tramp. I’m sure he’ll never see this comment but maybe since NASA did research on this he might one day, hopefully sooner than later, speak on the topic.

[@mikestunt77]

If I a walk with friends is far from being zone 2, peter attia showed an example of zone 2 activity cycling indoor at 220watts with 138 bpm (which is a lot for a 50yrs old) and he was right, that's zone 2 not a silly walk talking with a coworkers. Maybe for a less trainded person it could be 150watts or so but we are still very far from a silly walk

[@davidkao]

Your standards for zone 2 are pretty skewed by your own fitness here. Obviously you must be in pretty decent shape (and specifically experienced in cycling), but for the general populace who don't bike ever 220 watts on a bike is probably closer to their lactate threshold wattage rather than zone 2. Similarly, for the type of person who might get winded walking up a flight of stairs, a walk at a decent pace can certainly push them into the 60-70% of *their* max heart rate (one of the various proxy estimates of what zone 2 is). The point is that it's relative to the individual's health as well as their familiarity/efficiency with the action.

[@mikestunt77]

@@davidkao Yes, you are right on that, but I was referring to huberman himself who is about my age and he is in a very good shape and still get this advice about walking. I made that example about cycling because as you say it's the sport that I practice and also because it's a sport where u can calculate your own zone 2 treshold with great accuracy if you use a powermeter.

[@C2B1303]

@@mikestunt77 surprised Huberman seems to be satisfied with that egregious zone2 exception- def painting with a very wide brush here

[@davidkao]

@@mikestunt77 He's also a big guy, so I can still imagine that there's a walking pace or an incline where he can hit zone 2. I'm actually more surprised that he can find a jogging pace that's still zone 2, since I've always found it so unsatisfyingly slow that I'd rather run-walk, or do something else entirely. Getting off topic a bit: I've actually wondered about how to define zones for cycling for a while (using power vs. heart rate vs. some other measure). The power zones seem driven more historically by training for performance (which makes total sense because it's an accurate measurement directly related to going faster on the bike), but if the goal is longevity or cardiovascular health wouldn't HR be a better metric? Particularly on days with built up fatigue (lifted legs or did a long ride the day before) my wattage to hit a heart rate zone 2 is lower.

[@mikestunt77]

@@davidkao it's hard to tell what is really good for longevity, according to peter attia having an elite vo2max is best predictor of a long life, but let's just see the reality who among the elite cyclists fo the past had a long life? Bartali, Anquetil, Gimondi they all died in ther 70's and they surely were amontgthe best 10 people in the world concerning vo2max. So what you are saying make a lot of sense, training using heart rate instead of a power metere may be a good choice aiming to longevity, but I would also make some interval, not just zone 2.

[@ninadbawkar3331]

Huberman delivers when required the mosttt

[@gerryiacullo4734]

So the obvious question here is.....since when is walking, even at a brisk pace considered zone 2. My understanding has always been that walking is zone 1. In order to get to zone 2, the heart rate needs to be higher, IE 65% of max HR.

[@kelseywhite3014]

Getting your hr to zone 2 is roughly 140-150 bpm. You really have to work to get your hr that high. You can’t usually just work that into your day. You have to dedicate time to get a hr like that for any extended period of time

[@HeidiIuliano]

I bicycle back and for from my office. It's about half an hour a day totally and now it's an habit

[@daniel_bernhard_]

By talking a brisk walk I can´t get my heart rate in to zone 2. I guess it means I have to schedule bike, running sessions etc?

[@st14]

Easy jogging does it

[@mytapoiss]

Hello, thank you for the video! Please help me understand what is considered as zone 2. I have found contradicting information and now I am not sure.

[@jim8947]

Get an athletic dog. Walk the dog 1+ miles in the morning, 1+ miles at night, maintain a brisk pace except when stopping to pick up poop or talk with neighbors. That's at least 40 min/day, mostly in lower zone 2, 7 days a week except during blizzards or hail storms. Problem solved.

[@robinfied7264]

wouldnt walking around be more so in zone 1? zone 2 should be around 140 bpm. how is someone walking around gonna reach those heart rates?

[@seanm8715]

It depends on the individual and their fitness level. Using specific workouts is a proxy for actual measurements of your heart rate. Being able to measure your heart rate will always be better to determine what you personally should do to reach a specific zone

[@RishabhSharma10225]

Yeah especially if you're fit. I can see fat people getting heavy on breathing from brisk walking but for fit people, brisk walking is barely an exercise.

[@mistajustice]

In the discussion with Andy Galpin, he mentions that (if I recall correctly) that he considers the heart rate zones to be contrived and prefers to think about exertion in terms of breathing, specifically gears in a car. 1st gear is nasal breathing associated with light activity ie walking or doing house chores; 2nd gear is nasal breathing but at a higher rate ie jogging, chopping wood, or moving moderately heavy items; 3rd gear and beyond is nose to mouth or full on mouth breathing ie sprinting, moving heavy items rapidly, or working at or near full capacity.

[@gi79304]

Love zone 2 cardio do it with all my lifting at the end it helps

[@K1dPhresh1]

I guess I need to Google WTF “Zone 2” means…

[@simonmarineau8265]

It's between zone 1 and 3, you are welcome 😊

[@K1dPhresh1]

You are a legend!! Now I can get to work.

[@gift99]

He explains in the beginning, if you can stay breathing through your nose and can maintain conversation then you're in zone 2. Or maybe you're joking and you actually got it 😂

[@K1dPhresh1]

@@gift99I’d see a bunch of videos about “zone 2, zone 2, zone 2…” but no explanation of exactly zone 2 meant as far as a a percentage of max heart rate, etc. A quick google search revealed it. It’s just if you’re going to make a video about something, maybe define it. I get the carry a conversation thing, but I walk on a treadmill at 5 am by myself, so no one to talk to, so that’s not helpful. No biggie, but thanks.

[@erikhristev2613]

@@K1dPhresh1me at work tryna type faster so I can hit that zone two benefit, also me on the shitter cuz I can have convos during both of those actions

[@Iceman-xe7jo]

The hardest part about continually stressing your body with workouts is the quicker your joints wear out. I’m 45. Probably looking at a hip replacement and a knee replacement in the next 10 years all in the name of “exercise for health and fitness”. Moderation is always the key.

[@Spiceman333]

Get on the ATG (knees over toes) program and that will help immensely mate.

[@Iceman-xe7jo]

@@Spiceman333 no it won’t. It’s all media driven bs.

[@Senseigainz]

Your issues are more than likely down to poor technique/ form and nutrition than the exercise itself.

[@Iceman-xe7jo]

@@Senseigainz No. My issues is time under tension. Joints wear away over time. The body was not made to “exercise”. The more you purposely move the higher risk of things wearing out.

[@aquamarine99911]

@@Iceman-xe7joEvolution designed humans to hunt until we died. The tribe couldn't afford to let guys in their 40s stay back in the cave while the young'uns did all the work. As a fit guy in my 60s, I think your experience is unique to you. Likely you really overdid it, which many people do. But 200 minutes per week of Zone 2 - i.e. still nasal breathing - is NOT overdoing it. Doing the recommended 30 or so minutes of HIIT training per week is NOT overdoing it. Doing 2 hours of resistance training per week is NOT overdoing it.

[@noobmaster9613]

Hello, I just entered the world of running. Recently, I've been trying to train in zone 2. My question is, when I run using nasal breathing, I can't stay in zone 2 for too long; I'm at a pace of 8. However, when I run using nasal inhalation and mouth exhalation, I can maintain zone 2 at a lower pace of 6. Is it dangerous to continue this practice?

[@troymartin4700]

Hello, I’m a new subscriber and find your videos very educational and helpful. Thank you. My question to you is I have plantar fasciitis and really can’t run but instead I walk on an incline to get my heart rate up. Would that still be considered zone 2 cardio?

[@mattwade646]

Yes. Any movement, bike, eliptical etc, that gets you in the right range.

[@Olixer109]

Hiking is definitely the best zone 2 cardio you can get, being out in nature is a huge bonus.

[@embarq12]

I am not training to be an athlete. I want to be deliberately working on a good health span. I follow the exercise pattern that Peter Attia has mentioned.

[@andersonandrew112]

I do 3hrs of zone 4 cardio. Backpack full of rocks and huge mountain hike as fast as possible

[@lomaleks1332]

My question is: if I do a HIIT (high intensive training) with the the max heart rate in zone 4 and min in zone 1 which at the end equals to avg zone 2 heart rate, will it be the same as if I make jogging in zone 2 only?

[@brandilynnw5410]

No. Not from any literature I've ever read. Supposed to be sustained somewhat easy and steady.

[@Harrythehun]

Nope. You are totally missing the point.

[@F937m]

I don’t see how it’s even possible achieving zone 2 cardio with the daily routine examples he mentioned. I was confused about that one 🤔

[@deeplybrown]

My zone 2 range is approximately 119 - 148 bpm. It's nearly impossible for me to get into that zone during an "everyday" activity. Even if I'm walking at an extremely brisk pace, my HR is only going to the low 90s. So unfortunately, it needs to be planned out ahead of time.

[@Dieterbe]

During a lifting workout you also get elevated heart rate. Like maybe 2 minutes for each set. Does that count as well ?

[@diegomisaelcamachonuno9686]

huberman how long does it take to reach the maximum amount of dopamine released?

[@victoria5885]

Gracias Gracias Gracias thanks for all the information you share

[@scratchandwinner]

It has to be steady state... Maintained. Not in, and out and then adding that up.