In this Q&A, Peter answers all your questions around Zone 2 exercise and training. Originally recorded as an Instagram Live in March 2021, Peter answers the following questions:
00:00:00 – Intro
00:00:23 – What is Zone 2 exercise?
00:02:52 – Why does Zone 2 exercise matter?
00:03:20 – How often should I do Zone 2 exercise?
00:06:42 – Can I do other exercises before or after Zone 2?
00:07:52 – Does it matter if I slip into Zone 3, 4, or 5 during my Zone 2 workout?
00:09:48 – What are the benefits of Zone 2 exercise?
00:11:18 – Is Zone 2 exercise beneficial at any age, young or old?
00:12:54 – Why should I do Zone 2 exercise compared to HIIT?
00:14:20 – How can I use a lactate meter to measure if I’m in Zone 2?
00:16:53 – How do I measure if I’m in Zone 2 without a lactate meter?
00:18:54 – Peter begins to answer live questions
00:19:11 – Why do some wearables have different definitions of zones?
00:20:22 – How do you find Zone 2 on a treadmill?
00:21:27 – How to use a lactate meter to test your lactate levels?
00:22:50 – Does your Zone 2 range change over time as you change your fitness level?
00:24:31 – How does MAF work in measuring Zone 2?
00:25:58 – Should I do Zone 2 before or after eating?
00:28:00 – How does Zone 2 compare to Functional Threshold Power (FTP)?
00:29:58 – Zone 2 for patients taking metformin?
00:33:47 – Does Zone 2 exercise increase HRV?
00:35:33 – What is the role of Zone 1 exercise?
00:37:12 – How do you find max heart rate on a treadmill?
00:38:31 – Does it matter if I do Zone 2 exercise on different devices (bike, treadmill, rower)?
00:40:15 – Can you swim for Zone 2 exercise?
00:42:24 – In Zone 2 on a rower, is 3 watts per kg good?
00:43:10 – Why can’t you do Zone 2 at 3 mM of lactate?
00:44:00 – What are the differences in lactate thresholds and functional thresholds?
00:45:42 – When do I check my lactate post-workout?
00:46:15 – Have you used your CGM to check Zone 2?
00:46:48 – Is there a benefit of hot and cold therapy to bolster Zone 2?
00:48:13 – Does Zone 2 exercise help the CNS?
00:48:40 – Can you take UCAN before Zone 2 exercise?
00:49:44 – Will your lactate be the highest at the end of a ride?
00:50:56 – What do you do for Zone 5?
00:53:06 – How does body comp fit into watts per kg?
00:54:06 – How does glucose disposal increase longevity?
If you are interested and want to dive deeper into Zone 2, please see our podcast with Iñigo San Millán: https://www.youtube.com/watch?v=mDKKanm5SX0.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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