Friday, September 29, 2023
Mitochondrial Health

The Best Exercise For Health, Fitness, and Longevity

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The Best Exercise For Health, Fitness, and Longevity


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!


Dunford, Marie; Doyle, J. Andrew. Nutrition for Sport and Exercise (p. 360-362). Cengage Learning. Kindle Edition.


Lactate Meter:


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#anatomy #fitness #exercise


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25 thoughts on “The Best Exercise For Health, Fitness, and Longevity
  1. 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!!!

  2. The only one exercise need it is SPRINTS. No need of something else for a normal person. Sprint to failure, 4-6 sets 3-4 times a week. Resr by walking between stes until the heart rate is coming back to normal.
    With time you'll run faster and longer distances.
    See how a 100/200/400/800m sprinters look and how an 5000/10000m look! Stop destroying your health with jogging for multiple km/miles.

  3. Your video was insightful and inspiring! Thanks for taking your valuable time to create this <3
    I learned the following:
    I'll increase the amount of hours per week that I do moderate intensity cardio.
    (Learning = behavior change for me)

  4. Wow. That is completely missunderstanding of muscle energy system. Still it's better then most youtube videos on that thopic. At least you said that lactate isn't bad. Could you refer to the specific zone 2 adaptations that wouldnt occur when you train across the conceptual training zones?? That is tricky question, I already know the answer.

  5. Thanks for this vid! So timely, the YouTube 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?

  6. When I started using resistance training equipment (3 years ago) in the swimming pool I started getting intense heartburn so I seen my doctor and they explained to me in high workout you’re lactic acid can build up in the lungs creating the feeling of heartburn. With swimming you have limits to taking in oxygen/breathing out waste so my doctor recommended I focus on taking more breaths/oxygen. He would of been far more concerned if I was having these symptoms in the gym breathing normally well working out. Now I’m hitting far longer distances swimming with zero symptoms which I put down to a increase in my muscle/blood volume lvl and the increase capillaries. Would be great to see video on Weight vs Strength and what path is recommended for best health.

  7. 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.

  8. Top marks for your excellent breakdown of the physiologies of Zone 2 training. I can see your point, as the top killers of the population for for metabolic and cardiovascular health. However, let me play Devil's Advocate. Zone 2 cardio will be minimal, if any strength and muscle, and even less bone density bone density. Females aged 50 years old and age 50 years old and up have a 15-year survival rate if they break a hip. Not to mention that any hospitalization for anyone is going to entropy their current muscle mass., strength will allow them to additionally, shrink Wheels prevent injury, which leads to hospitalization or incapacitation, by absorbing the impact of most balls or trauma that happens in life life, and allows an individual more unrestricted access to move and do the things they want. A proper resistance training routine provides cellular meditations some of the cellular at adaptations ozone to cardio while decreasing the risk of mortality. The title is a bit misleading as it says the number one most important exercise for longevity, which I presume, although you did not state it, it's some type of cardio. I would argue that moderate-intensity deadlifts or squats, done properly of course, 3 days a week contributes more to an individual's longevity. All that being said, my mentor always recommends that I argue against my position. So the argument I have against my position is this. Without Zone 2 cardio, an individual will die before they get a chance to experience the adaptations coming from a proper resistance routine. That being said, I still believe the literature reflect that resistance training is more beneficial for longevity.

    I am doing speech to text while driving so I'm sure I have butchered a lot of these words

  9. I’m 70 years old, I power-trek 3-4 times a week, 128 steps per minute with several elevation changes for a duration of 1 hour 8 minutes. It works out to be 3.3 miles per hour. Diabetes is in remission, DJD is under control and I recently (six months) had a total stemless shoulder replacement and I’m almost at 100% range of motion again. I attribute all of this good health to this exact subject.. I really enjoyed your video. Thanks for the great information.
    @RickeyAmar1113 or Treking Sticks and Yoga, Fallbrook

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