Get In The Zone - 2

Most people think getting in shape means going all out like sprinting, sweating through intense workouts, or lifting heavy weights. But here’s a secret top athletes know, slow and steady cardio can be just as powerful. It’s called Zone 2 training, and it’s a simple way to burn fat, build endurance, and maybe even live longer.

What Is Zone 2 Training?

Zone 2 training is a low-intensity cardio workout where you work at 60-70% of your maximum heart rate (MHR). At this level, you’re moving fast enough to break a sweat but not so fast that you can’t hold a conversation. It’s challenging but not exhausting. To find your Zone 2 heart rate, use this simple formula:

(220 - your age) x 0.6 to 0.7 = Zone 2 heart rate range.

Here’s an example for a 40-year-old:

220 - 40 = 180
180 × 0.6 = 108 bpm (beats per minute)
180 × 0.7 = 126 bpm
So, your Zone 2 range would be 108–126 beats per minute.

Why Zone 2 Training Works Well

Elite endurance athletes, such as runners, cyclists, and triathletes, spend 50-80% of their training time in Zone 2. Why? Because it offers huge benefits without wearing down the body. Here’s why Zone 2 training works so well:

• Stronger Heart: Your heart pumps more blood with less effort. Over time, your endurance improves, making high-intensity efforts easier.

• Burns More Fat for Energy: High-intensity workouts rely on carbs for quick fuel. Zone 2 training teaches your body to use fat as a fuel source, leading to better fat loss and improved metabolism.

• Boosts Recovery & Performance: Your mitochondria (the energy factories in your cells) increase, making your body more efficient at producing energy. You recover faster, meaning less soreness and better long-term performance.

• Protects Your Brain & Increases Longevity: Zone 2 training reduces inflammation, improves insulin sensitivity, and helps prevent chronic diseases. Studies show it can even protect against Alzheimer’s and cognitive decline.

• Lowers Stress: Intense workouts spike cortisol (the stress hormone). Zone 2 helps you stay active without draining your body, making it easier to stay consistent.

How to Implement Zone 2 Training

The best part of Zone 2 training is that it’s easy to add to your routine. No fancy equipment or extreme effort required. Here’s how:

• Choose Your Cardio - Walking, jogging, cycling, rowing, hiking, or swimming are all great! Especially if you like outdoor activities.

• Go for 45–90 Minutes, 3-5 Days a Week - Aim for at least 45 minutes per session, but even 30 minutes can be beneficial. For optimal results, build up to 90 minutes on some days.

• Track Your Heart Rate - Use a heart rate monitor for accuracy. No monitor? Just do the talk test. If you can talk but feel slightly winded, you’re in Zone 2.

• Best Ways to Incorporate Zone 2 - Use it as a warm-up or cooldown before/after workouts. You can also swap it for a rest day activity when you feel too tired for intense training. Another way is to stack it with other activities like listening to a podcast or enjoying nature while you move.

Train Smart Not Hard

If you’re exhausted and burned out from too many intense workouts, then Zone 2 training is the reset button you need. It improves endurance, helps your body burn fat efficiently, and keeps your heart healthy. All without the fatigue that comes from high-intensity workouts. Plus, it’s enjoyable and sustainable, making it easy to stick with long-term.

Zone 2 training is proof that less is more. Sometimes, working smarter, not harder is the key to lasting fitness. So next time you lace up your shoes, try slowing down.

Protein and Fasting for a Longer Life

We all want to live a longer, healthier life, at least I know I do. You’ve probably heard that fasting can help you live longer. But what happens when you add protein? Studies show that combining protein with fasting can enhance overall health."

Why is Fasting Important?

Fasting means not eating for a set period. I follow a 16:8 fasting plan myself. People do it for weight loss, more energy, and better health. But fasting isn’t just about skipping meals. It starts a process called autophagy. Think of it as your body’s clean-up crew, clearing out damaged cells and improving overall function. Studies show fasting can boost metabolism, lower inflammation, and even help you live longer.

Why Protein Matters for Longevity

But how does protein play a role in longevity? Protein is the body’s building block. It helps repair muscles, supports the immune system, and keeps you strong. As we age, we lose muscle. We start losing about 1–2% per year at the age of 30, and the loss speeds up after 60. Without enough protein, older adults become weaker and more likely to fall or develop health problems.

Protein needs change as we age. For middle-aged adults (30–65), eating too much protein, especially from red meat, may increase disease risk by affecting growth pathways linked to aging and cancer. However, for older adults (65+), more protein helps prevent muscle loss and keeps them strong.

Fasting Alone vs. Fasting with Protein

Fasting alone is great for longevity. It cleans up damaged cells and lowers levels of IGF-1, a hormone linked to aging and disease. But fasting without enough protein can cause muscle loss, especially in older adults.

Eating some protein during meals or even in small amounts while fasting can help keep muscles strong without losing the benefits of fasting. One way to do this is protein pacing, which means spreading protein intake throughout the day to support muscle and fat loss. For people aged 30–65, eating less protein, especially cutting back on red meat, may help them live longer by lowering health risks linked to too much protein.

Balance Fasting and Protein

The key to getting the best results is finding the right balance of fasting for health while eating the right amount of protein. If you’re between 30 and 65, eating a diet lower in protein and higher in healthy carbs during your eating window can help you get the benefits of fasting while avoiding the risks linked to too much IGF-1.

For those 65 and older, increasing protein intake is crucial for preventing muscle loss. Aim for about 1.6–2.0 grams of protein per kilogram of body weight each day to stay strong and healthy.

No matter your age, choosing high-quality proteins makes a big difference. Instead of red meat, opt for healthier sources like fish, eggs, or plant-based proteins to support overall health.

Easy Ways to Try It

• Intermittent fasting: Try a 16:8 fasting plan—fast for 16 hours and eat within an 8-hour window, focusing on lean proteins.

• Protein shakes: Concerned about muscle loss while fasting? A low-calorie protein shake may help.

• Adjust for age: Younger adults may benefit from limiting protein during fasting, while older adults should prioritize protein intake to maintain strength.

To Wrap Up

Fasting offers tremendous health benefits, but adding protein strategically helps maintain muscle and enhance overall well-being. Your age and goals determine the best approach, but combining fasting and protein wisely may give you the best of both worlds.

Top 5 of the Week

Top 5 Ways to Boost Metabolism

1. Strength Train Regularly - Muscle burns more calories than fat, even at rest. The more muscle you have, the higher your metabolism.

   • Pro tip: Incorporate resistance training 3–4 times per week to build and maintain lean muscle.

2. Stay Hydrated - Dehydration can slow down your metabolism and make you feel sluggish. Drinking water helps your body burn calories more efficiently.

   • Pro tip: Aim for at least half your body weight in ounces of water per day.

3. Eat Smaller, More Frequent Meals - Eating every 3–4 hours keeps your metabolism active and prevents energy crashes.

   • Pro tip: Focus on protein-rich snacks like Greek yogurt, nuts, or lean meats to keep you full and fuel your metabolism.

4. Add Spicy Foods to Your Diet - Capsaicin, found in spicy foods like chili peppers, can temporarily increase calorie burning.

   • Pro tip: Add cayenne pepper to eggs, sprinkle red pepper flakes on meals, or enjoy a little hot sauce for a metabolism boost.

5. Get Enough Sleep - Poor sleep disrupts hormones that regulate metabolism, leading to slower calorie burn and increased cravings.

   • Pro tip: Aim for 7–9 hours of quality sleep and create a relaxing bedtime routine.

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Quote of the Week

“Don’t be afraid to give up the good to go for the great.” — John D. Rockefeller

Answer to Last Week’s Trivia

In what year were the first Air Jordan sneakers released? 1985

The first Air Jordan sneakers came out on April 1, 1985. They were created by Nike designers Peter Moore, Tinker Hatfield, and Bruce Kilgore.

Trivia Time

Which country originated the sport of curling?

Stay tuned next week for the Answer.

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