The Best Exercise For Health, Fitness, and Longevity

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The Best Exercise For Health, Fitness, and Longevity
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In this video, Jonathan from the Institute of Human Anatomy discusses one of the most effective types of exercise for optimizing fitness, health, and longevity, called zone 2 training. He discusses the specific fitness benefits of zone 2 training such as strengthening the heart and other cardiovascular structures, as well as how it improves mitochondrial function and metabolic efficiency. He also discusses how these adaptations help to reduce the risk of cardiovascular disease and metabolic dysfunctions such as diabetes, and of course talks about how to do this type of training and incorporate it into your routine with other types of training such as strength training.
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Video Timeline
00:00 - 00:52 Intro
00:53 - 01:24 One of the Most Important Types of Exercise - Zone 2 Training
01:25 - 02:00 Why Should Everyone Consider Doing Zone 2 Training?
02:01 - 03:30 Benefits to the Heart and Muscles (Slow-Twitch vs. Fast-Twitch)
03:31 - 04:54 Improving Blood Flow By Increasing the Number of Capillaries
04:55 - 05:58 Increasing the Size and Number of Mitochondrial - Metabolic Efficiency
05:59 - 08:00 Misconceptions About Lactic Acid (Lactate)
08:01 - 09:06 How Lactic Acid (Lactate) Builds Up in the Muscles During Exercise
09:07 - 10:44 Zone 2 Training Helps You Process Lactate More Efficiently = Increased Fitness
10:45 - 11:46 How Training Improves Lactate Processing in the Muscles
11:47 - 13:31 How Training Improves Lactate Processing in Your Heart & Liver
13:32 - 17:16 Finding Your Zone 2 - How to Do This Type of Training
17:17 - 19:40 How to Incorporate Zone 2 Training Into Your Workout Routine
19:41 - 21:18 Most Important Health & Longevity Benefit of Zone 2 Training?
21:19 - 22:58 Brilliant Lifelong Learning!
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References:
Dunford, Marie; Doyle, J. Andrew. Nutrition for Sport and Exercise (p. 360-362). Cengage Learning. Kindle Edition.
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Lactate Meter:
www.novabiomedical.com/lactat...
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Music by: bensound.com
License code: WQM4U64OIQYPLYYG
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#anatomy #fitness #exercise

[@theanatomylab]

Check out Brilliant for a free 30-day trial + 20% off for the first 200 people to sign up for an annual subscription!! www.brilliant.org/IHA/

[@IRFANMAGRAY135]

No matter what, exercise-morning or evening, doesn’t matter. But move your butt and go. Good luck exercising!

[@theanatomylab]

👍🏻

[@shalem8536]

I don't understand Exercising morning and evening does not matter ?

[@IRFANMAGRAY135]

@@shalem8536 exercising in the morning rather than in the evening is better than not exercising at all. Likewise, exercising in the evening rather than in the morning is still better than not exercising at all. IN SHORT MOVE YOUR BUTT AND DON’T STAY AT ONE PLACE. Increase your NEAT, increase your total exercise volume. You will live longer and better, guaranteed

[@punnygod6287]

​@@shalem8536he's saying you should always exercise during the morning or evening

[@shalem8536]

@@punnygod6287 thanks

[@CrestedSaguaro520]

As far as exercise goes, this one phrase is golden: "The only bad workout is the one that didn't happen." 😉

[@Adriana.Gabriela]

And the one done with poor form (= injuries)

[@amurphful]

Or when you sacrifice sleep for exercise

[@oleksandrfomin326]

Well. That's a great motivation for a lame ass workout lol

[@zmrpa]

The true golden phrase is: "Lightweight babyyyyyyy"

[@DrSpooglemon]

The only bad workout was the one that dislocated my shoulder.

[@aanchaallllllll]

1:28: ✅ Zone 2 training, a form of steady state cardio, has numerous health and fitness benefits for everyone. 3:28: 💪 Developing slow twitch fibers through Zone 2 training has indirect benefits for fast twitch fibers, such as increased capillarization, improved nutrient delivery, and removal of metabolic byproducts. 7:21: ✨ Lactate is not a waste product, but a valuable source of energy for the body during exercise. 10:45: 💪 Zone two training improves the size and quality of mitochondria, aids in lactate processing, and benefits both slow and fast twitch muscle fibers. 14:33: 💡 The most effective way to find your zone two is through the talk test, where you can maintain a conversation while exercising. 17:31: ✅ Zone 2 training helps improve cardiovascular fitness and metabolic efficiency. 20:48: 📚 Zone 2 training can help reduce the risk of metabolic dysfunctions like type 2 diabetes. Recap by Tammy AI

[@CuevadeLobo7922]

Thanks a lot.

[@gregripp]

You can over train. Better to be somewhat undertrained than over train. I take precautions to avoid injury. It wastes time to train again.

[@kevinatandi7985]

Good content. can you please cover the reason behind imbalance muscle growth? Like imbalance size of chest pecks. I'm right handed, yet my right peck is way smaller than the left peck. I have tried to train these two sides different with more weight to the weaker side (right peck) but no much difference. Can we dig deep into this please?

[@Zeratsu]

@@kevinatandi7985 how long did you train? Are you a beginner?

[@kevinatandi7985]

@@Zeratsu Yes I consider myself a beginner. Been training for about 7 months now.

[@TheMilkMan8008]

I remember when I was able to say, "The mitochondria is the powerhouse of the cell," but then I started Uni and it became "the ATP synthesis by oxidative phosphorylation." That was a day I'll always remember as it crushed me. Not long after that was the day I could no longer just say "Krebs Cycle," but instead had to list each of the steps. Don't go to Uni kids. It takes the magic out of your childhood.

[@dustingames8964]

I think I'll just stick to powerhouse of the cell. Can't abandon what Bill Nye taught me

[@theanatomylab]

😂 loved the comment!

[@venjaminnefua9267]

It’s all fun and games until you understand why it’s the powerhouse of the cell :’(

[@jemimalamb78]

Its so true😂

[@mukulutk9660]

Sus profile pic

[@SammieSoSubmissive]

Exercise is hard work, but the end results are worth every burn💪🏿🖤🖤🖤

[@theanatomylab]

So true!

[@rddeb9304]

For all the people who might consider starting to work out: When you first start, NEVER start using schedules or goals (for example achieving a certain weight) but learn to love doing the activity itself. The moment your goal is your only motivation; it's just a matter of time before you quit and it's been for nothing. I, for example, love lifting weights. (bodybuilding/powerlifting) Let's say there's an exercise that would definitely increase my gains but I absolutely hate doing it; I'll simply pass on that. I won't let that potentially harm my love for the sport. When you've ''learned'' to love the activity itself, you can always set up goals or challenges in the future if that's something that you want to do.

[@trials6502]

Easier to say: make it a hobby.

[@l.m.a.9861]

The better advice is to forget motivation. Motivation is temporary. Learn discipline and force yourself to go. Only when you see your first results will you truly be able to appreciate yourself for working out.

[@meganhirschi6248]

I love schedules and goals though.

[@manassikdar1]

ignoring exercises you don't like? easiest way to end up with muscle imbalances. rather learn to condition your mind before the body.

[@kmdiamond]

SUCH good advice that needs to be given far too often

[@AngelInTheCloudz]

Consistency is key! 🔑 It doesn’t matter what you do, as long as you do something daily, it will get you healthier. Slow and steady wins the race! 🐢 🐇

[@mattparr3038]

Slow and steady..wise words.

[@blaze1148]

...but also incorporate rest days for recovery.

[@AngelInTheCloudz]

@@blaze1148 Yes. You don’t have to do a lot, like running a marathon or anything, it can be something as simple as walking around the block a few times a day. As long as you do something on a daily basis, you will begin to see the benefits after a couple of weeks or so.

[@blaze1148]

@@AngelInTheCloudz I don't do _something on a regular basis_ . 1. Big Gym workout Wednesdays including intensive aerobic, weight + resistance training, stability training. 2. Turbo trainer for one hour zone 2/4 Thursdays 3. Light stability / plymetric training Fridays 4. Rest Saturdays 5. Cycling club run 3-4 hours [mainly zone 2] 6. Mondays & Tuesdays rest days including fasting You don't need to do something everyday - that is total BS - let your body recover from sessions....just _normal living_ you use your muscles...you don't need to over stress them everyday.

[@AngelInTheCloudz]

@@blaze1148 That’s great for you, you’re not a beginner. Anything done daily gives results. I’m sending a message to everyone, even if they suffer from depression or other mental health conditions. Some people might be struggling and if they can’t do the full workout, they might not do it at all! My message is that you can still get results from a small effort, we don’t have to work hard, just be consistent. Whatever works for you is enough!

[@mccrabby7728]

We need a Part 2 with even greater detail. It's so interesting and educational, love it

[@GamerDave1974]

You and Adam seem to have been Top of your classes. Great explanation of Everything guy's. Really enjoy the learning process of basic bodily functions.

[@theanatomylab]

👍🏻

[@ZuhayrZahed-dm6es]

I love your videos so much. I watch your content purely for fun. I got into exercising a lot over the last year and it's turned into a hobby for me. Your channel is one of my few go to channels to learn more about exercise science. The videos are super informative and organised, and I hope you never stop making them.

[@8pelagic610]

What a knockout lecture! Dr. Robert Baron at UCSF mentioned that working with pre-diabetic patients with exercise and diet outperformed Metformin in one of their clinical trials, which supports what you are saying here. Very proactive, useful, actionable information for a long health span. Thank you.

[@rebel_cash]

Thank you for this. I've recently lost 69 lbs and down from 265. I definitely plan to try the zone 2 training. Over 20 years have passed with me taking care of patients and not taking care of myself. I once was a dedicated 5-6 day per week gym guy but admittedly didn't do the amount of cardio I needed . I was scrawny and placed emphasis on gaining weight . I gained 50 lbs muscle going from 145 to 195 but as life and career happened I became sedentary and went from 195 to 265 and out of shape and out of breath. With the kids growing and spreading their wings I am inspired to get back my endurance and do some mountain elk hunting and African hunts . Despite knowing my anatomy and physiology I just seemed somewhat overwhelmed on how to proceed on my journey. You have helped me enormously. Thanks so much .

[@anteep4900]

Nice

[@skybirdnomad]

Power to you brother

[@ahendepe]

Take a walk

[@pizmotality8136]

Good for you! Inspiring.

[@RunOs3]

This channel is one of the most valuable on KZbin. Thank you for the great info.

[@Rene-uz3eb]

For me it's sleep, when nutrition is good. I can feel regeneration at around 7.5 to 8.5 h sleep (usually with interruptions but that doesn't matter), quite literally. Like an upgrade cycle, fluids replaced, tissues tighten, regen. To what degree that is really what's happening I am not sure, but I think it could be.

[@s.wilson5675]

For sleep advice, search for Andrew Huberman Sleep Toolkit.

[@thedon9670]

Sleep is the #1 factor in recovery and there is no competition.

[@PraveenSriram]

Watched 22 minutes of the whole entire video and loved every minute of it. Thanks again

[@NeonDarkness]

I'm in a phase of HIIT Running vs this for my specific goals, I think this gave me the information I needed. Thank you guys as always

[@Reticulosis]

I love the exercise videos. You guys definitely help me refresh my A&P as I go through nursing school. I definitely need to stay on top of my fitness, school is stressful and I can tell my fitness is plummeting, I gotta keep that DD-214 pounds off of me 😂

[@theanatomylab]

School can definitely make it difficult to find that balance! Good luck in nursing school!

[@andrewcho5083]

I graduated nursing school a few months ago! I’m getting back into fitness after getting my ass kicked! There is light at the end of the tunnel!

[@IRFANMAGRAY135]

@Reticulosis Are you a veterinarian?

[@MD_ZAID_IBRAHIM]

Bro , if this guy is sponsoring something, then definitely i am going to try it . In my opinion this is THE BEST channel to maintain health. stay blessed brother 😇

[@jameshull6776]

Brilliant video, I have just started doing zone 2 sessions on the bike. This video has really helped understand better how this works and dial in my zone 2 sessions. Thank you!

[@Sissy317]

Hi Denise, I used to work out with you every day then life got busy and now I’m in my early sixties and getting back into your workouts! Love you lady! ❤t

[@GamerDave1974]

My job Requires at least a 1.5 miles walking distances 5 to 7 nights a week depending on coverage. I Love it lol.

[@theanatomylab]

Seems like quite the active job!

[@GamerDave1974]

@@theanatomylab It can be at times but mostly not so quiet and comfy.

[@jisoouchihaaa]

I love listening to these whilst working out , its like a real life example

[@RenegadeX2112]

Thank you doctor, you have confirmed that Zone 2 exercise is key. I have been practicing zone 2 for two years now and work out 3 to 4 days a week averaging 10 to 12 miles per workout, 2 hours per workout. I use a polar beat heart rate chest monitor along with a sports watch to monitor total steps per workout. I also incorporate light weight training in between aerobic exercise. These two methods combined with cutting carbs and processed sugar out of your diet are key to getting you to your zone. Bottom line it's challenging work and gets easier as you progress, and the benefits are great. I passionately believe that we as humans need to get back to that "hunter gatherer" stage in human evolution to achieve our ultimate health goals because we have gotten lazy in the process which in turn has brought all the diseases and the shortening of life expectancy. We don't need get rich diet plans or magic pills to get to our fitness goals, all we need is taking what we already know and combining it with getting off our buts and moving.

[@gnanavadivel2298]

Please keep this up brother! Really hats off for your amazing work

[@tajulbashar4389]

I have been fan of your videos. I believe this is one of the best. One thing I would like to mention that various studies show when working out we tend to burn carbohydrate at the beginning, when exercise intensity gets higher we tend to burn fat for energy, but it plateaus out much sooner and reverts back to burning carbohydrate again. So zone two training, the way you suggested - keeping a steady rhythm/intensity - probably is going to work for better carbohydrate burning but comparatively less for fat burning.

[@deepuls545]

Love your channel. This is such a clear and understandable explanation of the effectiveness of exercise and why.

[@guaranagaucho3071]

I’ve learned to love zone 2 training!! I never thought I’d be here but I love running now.

[@user-jy8nn6uv9n]

I'm studying for my CPT exam and these videos are SOooo helpful. Thank you!

[@cobeynguyen1617]

Great video! Steady state cardio is such a great pathway to overall health and fitness. Consistency is key!

[@3118300]

Congratulations on your fantastic channel! I used to be very active in sports (competitive wind surfing, paragliding, mountain biking, folk dances and jogging). This past January I had a freak accident where my left quadriceps tenon was severed. After 7 months I still have pain and have not regained full muscle strength. Can you please make a video where we can see what happens to the tenon, please?

[@yermelinsotoa6170]

I love your videos, is so easy and entertaining to learn from you, never stop doing it please 🙏🏼

[@ag135i]

Health professionals like you provide right and accurate information unlike some fitness gurus who give inaccurate information, I felt more power, healthy and less strained when doing more volume with less intensity. Your handwriting is very much like mine and I know it's bad and stems from laziness!.

[@JordanWellness]

Thank you, this is one of the most easy and direct explanation of phenomenon of exercise physiology I have ever seen ! especially explaining on the part all system are always running. one of the confusion about lactate training is people will think Aerobic is not working anymore, actually it's not true, it's just using anaerobic as more efficient fuel source. I love this video thanks

[@livephysiology]

Perhaps the title of this video should be "The Best Intensity of AEROBIC Exercise for Health, Fitness, and Longevity" considering there is no mention of weight lifting exercise. While, weight lifting exercise or resistance training is not aerobic exercise, it is essential for human health. One of the misconceptions in dealing with exercising to improve health is the idea of asking the question should it be aerobic or should it be resistance training? The truth is both aerobic and resistance training are needed for health. This is why it can fall short to say there is only one exercise needed to optimize health from exercise.

[@pennyproud1621]

Right.

[@forgettinggamer5336]

Absolutely love these contents!!! Best 22mins of my day.

[@tmateas]

Very informative . Job well done ! Thank you.

[@giapell]

Another amazing video. So clear, informative and useful. Thank you!

[@billycasimir1469]

The educational anatomy content is why I subscribed but I was always hoping for more fitness content. 💪🏾

[@theunknown21329]

Yes! More videos on exercise please!

[@beverlyb6391]

Thank you for this valuable info.Two months new to this world of science based lifestyle. Loving the results. I've watched this 2x's probably'll watch again. So interesting. Apparently been doing Zone 2 inefficiently. Drat!!!

[@Queenfan1961]

Your videos are so wonderful, I’m a retired nurse, and I love watching them and learning. My question is this when you’re talking about maximum heart rate, I think it’s important to know what you’re resting heart rate is. For example, my resting heart rate is somewhere between 42 and 44 bpm. Therefore if I’m getting my heart rate up to 220 minus my age (62) I’m going to a higher level than somebody who’s resting heart rate is 65.

[@gitanjalinandan]

Love your enthusiasm for the human body!

[@Cheff_Jeff]

I’ve been excercising since 13yrs old, 26 now and I’ve seen the consistent within my body and upgrades I’ve been receiving rather than downgrades or pain and hurt. Also working in my CPT. Love IHA, I’m learning so much!

[@moonbear7774]

you're 26. There are no downgrades.. yet 😂

[@mailelement1100]

So, you've been consciously exercising for half of your life so it sounds like you've established a long-term habit. That is so, so important. When you get to be older, if you can maintain your habit and manage to stay injury free, you will likely notice the real benefits to all of that work. Just compare yourself to non-active people your own age and you will (a) be amazed and (b) feel like a superstar. I'm the opposite age (62) and I feel like I'm 26. Keep it up and you'll notice that it's not really work any more. It's just something you do. I'm not me if I'm not training for something.

[@alb12345672]

@@mailelement1100 I am 52 and and speedskating/rollerblading for 30 years. I do sometimes 20 miles. I feel like a teenager. I never drank or smoked. My doctor stopped drinking and started an exercise program. He is off two meds already.

[@cybervoid8442]

​@@mailelement1100that's genuinely amazing advice backed up by personal experience. Thanks

[@theeprincess777]

I really enjoy your channel. Thank you for fantastic information in a way lay people can relate to

[@2mo2time]

Would like to see more vids like this!!!!! And more info about more zones of training, Zone 3 or 4 maybe??

[@yoihenbathoudam4481]

Thank you so much. Let's be more healthy.

[@amethystfeathers7324]

Great video. I've been exercising since I was 30. I'm now 67 and I'm also a retired personal trainer. The standard guidelines and equations for my maximum heart rate etc are completely inaccurate for me. I'm not even slightly puffed at the maximum heart rate.

[@learnpianofastonline]

I am 58 and that’s been working out since I was a teenager. I do boxing and kickboxing now whereas I used to do strength training almost exclusively. The average heart rate stuff that is talked about does not apply to me at all just like you said.

[@gamepacked]

This video was amazing. Thank you!

[@nmasiyah959]

Can you do a video on a fermented diet. Like kimchi, sauerkraut, yogurt, sourdough, kefir, natural fermented beverages, etc. ??

[@fezilendlovu8898]

I will surely incorporate it in my exercises , thank you for the insides

[@shirinramezankhani6382]

Thank you for this video. It drives me crazy when some body builders, not all, just those who don’t have the educational background or a good understanding of the physiological effects of different types of exercises, tell their clients to avoid cardiovascular or steady state aerobic training. The experienced body builders incorporate aerobic training in various forms during specific phases of their training as an integral part of their overall training regimen. I really hope those who are giving bad advice are watching this. The basic formula for good health and fitness is to incorporate some forms of cardio for respiratory and cardiovascular health, exercises that load the muscles and joints (weight lifting), mobility and flexibility training for joint health and function, and a sound nutrition. And of course progressive overload for continuous progress as the body is efficient and adapts quite well. Variation also helps with progression in that it challenges the body and prevents boredom. As we get bored with a particular routine we tend to not put as much effort to challenge the body over time. How much emphasis we place on one area of training depends on goals but it’s important to include all components when possible. Lastly, we have to understand overtraining, rest/sleep, and nutrition for optimal outcome and how they can set us back or help us progress. I really appreciate this video, thank you.

[@ekimnamtrah7583]

“If you rest, you will rust”

[@dstyro]

Sorry, I am a c++ guy.

[@beardumaw24]

Sprinting ! I've added it back in and wow feeling great ! Dr Ronda Patrick and Dr Peter Atia talk about how important sprinting is to your health even more so than moderate cardio.

[@baitman2368]

I already subscribed, I definitely want more from your chanel. Thank you so much for this!

[@pizmotality8136]

Love your enthusiasm!

[@Veci_RigVeda]

Love this content, my exercise routine consists of 7 days getting active. 6 days of endurance training and 1 day of an hour cardio aimed at increasing capillaries and restoring myself of metabolic by-products through not letting my heart bpm go past 120. This vid definitely showed me I’m on the right track 🔥

[@himacho8771]

What do you do for the 6 days of endurance training? HIIT or running?

[@Veci_RigVeda]

@@himacho8771 , HIIT

[@shubhamjain54519]

How do you prevent heart beat from going past 120?

[@Veci_RigVeda]

@@shubhamjain54519 reduce your pace/intensity when bpm goes beyond 120, easy enough to maintain a certain bpm if you monitor it throughout the exercise

[@Shokamoka]

​@@shubhamjain54519when cells in your body get used to exercise, sort of like becoming fit, they will be "efficient" and can do more work for the same amount of blood required.

[@PraveenSriram]

Very useful information ℹ️. Thank you so much 😊

[@StephenBoyd21]

Cycling is my go-to exercise. Mainly because my knees are done due to road running. Around zone 2 is my favourite speed. 2-3 hours at this rate leaves me feeling really tired but also really pumped.

[@TheMg49]

Is playing tennis for 1.5 hours, four days per week enough? On the other days I do various kettlebell stuff, but not much. I don't have a car, so my transpo within a 3-miloe radius is bicycle and/or walking. 76 years old. Regularly active in several hobbies. I'm writing this while viewing the video. Going back to the beginning now to focus on it. Might have more questions. I like your videos, so I subscribed. Thumbs up.

[@faith5401]

Wowwwww... you are considered quite a fit person at your age! 👍 May be you should do some light flexibility exercise too.. :) God bless you 😇

[@Elemblue2]

Thanks for helping navigate the maze of fitness. Its so difficult to get correct information on this (Because everyone has buyin on whatever they are doing) that its brutal to get started effectivly. Because sure maybe your routine works out if you have all the time in the world, but some of us need to be healthy *efficiently* .

[@Ritz_treks_travels]

Excellent scientific videos !!!! As a doctor I can genuinely appreciate and agree with your genuine content . Well done

[@hollywinchell3412]

I am glad you mentioned the potential shortfalls of heart rate zone training. I can hardly ever get down to Zone 2, unless I'm doing a very slow walk, even though I have 25+ years of training as a long-distance runner. I like the RPE method better.

[@dresden_slowjog]

Do you use your watch with the preset heart rate zones, or did you adjust them to your induvidual settings? Just asking bc a buddy's HR zones were way off. He'd used the Garmin with factory settings which in his case we're off. He set weight, Maximum HR correctly, and off he went into zone 2. / perhaps you've got somen undiscovered extra heart beats like me? At 45 years my max HR is 204 BPM. All those sensors were developed in healthy (!) athletes and may encounter problems with any such nonstandard heart conditions. That's the fine-print disclaimer of my POLAR watch and searching online. I live with it. I can easily talk at 170 BPM.

[@Montekos86]

​@@dresden_slowjoglol you can EASILY talk at 170 hr ,yeah sure!😂

[@paulklein2124]

This channel is ridiculously useful. Great wotk!

[@ivanverdian1]

I tried to mix between many different types of exercise in a week ie.. 2 days on Zone 2 Training, 2 days on Lifting Weight and 2 days HIIT exercise.. I feel amazing..

[@volnutt1609]

Finding the fun and spirit of exercise never makes it cumbersome. Find that and humbling yourself with exercise, you'll achieve what you want. As long as you keep moving.

[@ztpala]

Go out for a run after watching this video, really appreciate.

[@eannemarieweber5285]

I love to experiment on my self as well. Long story short I was diagnosed with POTTS after 4 years of symptoms, and 8 months of experiments I am almost 100% back to normal! Just clean eating, water and working out. Love your video and your heart you drew as well!!!!

[@vanessavandervalk1084]

Great points! I definitely do zone 2 😍🙌

[@majorphenom1]

Thanks for sharing 🙏🏾

[@Chris-nc3zo]

Brilliant, thank you !

[@dekky3908]

I do a lot of zone 2 walking my dogs. I also try to get 10 - 15 minutes of every zone on the treadmill while at the gym.

[@pizmotality8136]

Great content. Thanks! Please consider doing a vid on PHA training.

[@denissorn]

Subjectively, my experience/impression is that HIIT helps me to recover faster, and feel better during day. Never experienced that with endurance training (Eg running) or strength training (where I have most experience).

[@alisyd5645]

Thank you! After years of running... Weight lifting dance and yoga, I started trying HIIT, cross fit and now Tabata, with additional yoga. The combination of light weights, cross for Tabata and yoga I feel my very best. Stamina has increased, weight loss much easier with calorie deficit, I can get leaner pretty quickly. I feel much better, stiffness reduced, I think faster and more clearly, better breathing and over all well be-ing feeling. Im 62 and still feel as good as in my 30s. All the best. Keep at it!!!!❤🎉🎉🎉🎉🎉🎉

[@Lennybird91]

I do my best to alternate them all. I love HIIT because it feels like it let's me pound through those frustrating plateaus. However I undoubtedly need more recovery for this. Which is where supplementing in Zone 2 comes in, and then as the week progresses, zones 3 and 4 in addition to moderate strength training.

[@fitfighting]

Please don't apologize for the time this video took, it's worth it minute by minute! Thank you for posting it. I have a question: Do you have data about increasing blood alkalinity using Wim Hoff breathing to reduce acidity and have sports improvement? Saludos desde Chile! 💪

[@abhayanand9585]

I wanted the video from your side and now I go!❤

[@guldenaydin9918]

Thank you. 💝

[@sanchezacostaagentedesegur4886]

Hi from Guadalajara México. Brillant explanation. Thanks You very mucho doctor. Would You can explain more in deep how the mitocondria works?

[@Sidali1104]

Thank you for this video 🌹

[@chadibelhidane6420]

Much appreciated !

[@cpkarkow663]

nice refresher of the info I learned years ago while training, and again when getting certs for personal training. sadly, currently am an injured runner so I gotta hit the pool - the talk test is kinda hard for this modality!

[@PraveenSriram]

I will definitely consider signing up for brilliant. How the annual subscription isn’t too expensive.

[@universeusa]

Great video! Thanks!

[@XAUCADTrader]

Thanks for this vid! So timely, the KZbin algos have been feeding me a ton of Zone 2 stuff from Dr. Peter Attia. I seem to be doing VO2 max training daily though, my resting heart rate dropped like crazy and I can now lift in a mask. And I don't get winded from lifts. Great stuff! The lactate meter seems to be a point-in-time test, it's not something you can attach to yourself continuously?

[@cadebecker2486]

Cardio is the best for your health!

[@theanatomylab]

👍🏻

[@sohamdata]

I usually do bicycling after workout, it's very chill and is a good cooldown. Can you make a video comparing different types of supplements that athletes take, like taurine, creatine, B vitamins, and electrolytes etc.

[@nisookh]

Fantastic channel . Great content

[@chicademar80]

I really enjoy your videos. Informative to a high degree and also funny. I’m grateful you specified “type 2 diabetes.” As a type 1 it gets really tiresome & also quite demoralising to keep hearing so called “professionals” clump type 1 and type 2 together under one disease heading. So thank you x

[@user-yw2zg1gn9h]

I always check if you upload anything about Pre Workouts powders or Protein Powders but, I never asked. So here it is my kindly petition for any information about how they affect negatively or positively our body and brain. I follow you guys, watching you is one of my favorite hobbies. (sorry for my English skills, I am from Argentina)

[@farzinphotography]

Thank you very much.

[@d.nakamura9579]

I was hoping you’d do an episode on cardio. Great benefits for brain and mood too

[@andrewnguyen5556]

I agree with zone 2 i only trained in moderate or zone 2 pace a few times a week and was shocked to realizr how fast and long i could sprint for even though i never trained in that intensity before

[@sharonwikota3186]

thank you for this video

[@kammaripradeep344]

Liked your friendly nature of explaining

[@vanillapudd1ng]

This was just perfect timing! Thank you for all the information & all nuances about zone 2. Ive been trying all kinds of calculators to figure out my HR for zone 2, it always shows ~150, but the talk test shows ~130 and it feels much better for my body, so I will stick with it. I have L5S1 injury & am using the Kuznetsov applicator, and it really helps, would be great to know how it affects the body, It's so fascinating! Thank you again for your video & work 🖤

[@s.wilson5675]

Hi, L4/L5/S1 degenerated disks this end. I've been through almost every type of therapy and manipulation. I've been offered an operation to "fix" it. The only thing that's worked so far is regular hyper extensions on a Roman chair. I got this tip from Ben Patrick, Knees Over Toes Guy channel.

[@vanillapudd1ng]

Hi @@s.wilson5675 I started doing them recently & absolute agree that they do help! Also, side planks helped me to grow some core muscles that seem to keep my spine more stabilized. Thank you for your reply, I hope this will help others that will find this comments!

[@escandaloso9052]

best quality content! love it

[@theanatomylab]

Thank you!

[@louiscervantez1639]

Like others have stated - just move. For the general public maybe use “movement” instead of exercise . Thanks great stuff!

[@user-vx4qv1lw1e]

Yes its good to find balance, thanks. We human have the tendency to get obsessed or addicted with most things we get involved in.

[@diogenesoliveira6473]

I usually struggle a lot with maintaining this intensity, I always found it boring... Cycling is safer for me because every time I go running I end up feeling I can go harder and two days later I'm limping. Last time I ran, I went to 9 km and I hurt my feet so bad I had to do physio. I guess my heart is stronger than my tendons

[@brandbryce]

great timing