Question 91 of 433
What is Zone 2, and how much do I need?
The short answer
Zone 2 is steady exercise at a pace where you can talk in full sentences but would rather not. Aim for 150 minutes or more a week.
Brisk walking, easy cycling, swimming, and hiking all count. This kind of training builds the number and quality of your mitochondria, lowers blood pressure, and improves how you handle sugar and fat.
You do not need a lab or a heart rate monitor. Use the talk test. If you can sing, speed up. If you cannot finish a sentence, slow down.
“This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship.” From the book’s medical disclaimer. Full disclaimer
ROBUST HUMAN TRIALS — Adults: moderate aerobic training improves fitness and risk factors; precise zone definitions vary.Evidence grade (draft mapping)ARobust human trialsPart 6, Q91 · Part sources
From Longevity Unmasked by Afshine Ash Emrani, MD, FACC. Medical disclaimer. This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship. Nothing here is meant to diagnose, treat, cure, or prevent any disease. Medicine is personal: a test, drug, supplement, or exercise plan that helps one person can harm another. Do not start, stop, or change any medication or treatment because of something you read in these pages. Talk with a licensed clinician who knows your history first. If you think you are having a medical emergency, call 911. The author disclaims responsibility for any loss or harm arising from use of the information in this book.