[Newsletter] The Smartest Coach in the Room

The big deal about zone 2 cardio Every Saturday, The Smartest Coach in the Room delivers helpful takeaways on the hottest nutrition and health topics and the world’s most effective coaching techniques. (Did some amazing friend forward this to you? [Subscribe here]( Why is zone 2 training suddenly the belle of the cardio ball? As with many things—fashion, food, celebrity couples—the fitness world has trends that ebb and flow. Back in style: Bucket hats, cottage cheese, Bennifer… and steady state cardio. [A GIF of men in unitards doing aerobics.] The gym unitard: Not back yet. Low-intensity, steady state cardio—”zone 2 cardio” for most these days—is decidedly “trendy,” and today, we’re going to talk about it. Zone 2 cardio: The quickest of overviews Zone 2 cardio is simply aerobic exercise performed at roughly 60 to 70 percent of your maximum heart rate. You can measure this with a gadget like a chest strap or a smart watch that tracks heart rate, or you can just use body awareness. You’re likely in zone 2 if: ✅ You’re doing something physical that requires effort—but also feel like you could perform it for an extended period of time ✅ You can breathe through your nose ✅ You can talk (but perhaps not sing very well) ✅ You could pay attention to a podcast, movie, or have a thoughtful conversation Think of activities like casual cycling, hiking or brisk walking, pulling your kid in a wagon, or using the elliptical or rowing machine at a pace that is slightly boring. Those are all likely to put you in “zone 2.” Okay, so why is everybody talking about it now? Well, as is the case with most “viral” trends, a few choice influential people started advocating it. Also, it genuinely has merits. Like all forms of exercise, engaging in regular zone 2 cardio work helps reduce the risk of disease; regulate blood sugar and appetite; maintain mobility; and improve overall health, mood, and longevity. But there are a few things that are unique to zone 2 cardio, that make it a little bit special… 1️⃣ It builds your aerobic base. Practicing zone 2 cardio helps you improve your capacity to do physical work, with less effort. Regularly training in zone 2 can lead to physical adaptations that allow you to both perform better and more powerfully at your peaks (say, when you’re sprinting) but also recover more quickly when you’re resting (for example, between sets at the gym). 2️⃣ It gives more than it takes. Most forms of intentional exercise drain fuel from your metaphorical tank. And thus, they also require days off to replenish said tank. (Otherwise, you’ll start to break down, much like a neglected vehicle.) Not zone 2 cardio. Low intensity cardio—while still building your overall fitness—isn’t so taxing on the body that it requires intentional recovery. In fact, it can actually facilitate recovery. (That’s why going for a long power walk after a brutal legs day—or let’s face it, a night of drinking—helps you feel better.) 3️⃣ It boosts mitochondrial health. Mitochondria are the part of our cells that generate energy. Generally, the better your mitochondria number and function, the better your overall health. All forms of exercise improve mitochondrial health, but zone 2 cardio might be particularly good at it. The Takeaway Should most people be doing zone 2 cardio? Yes. (And no.) That’s because it’s relatively safe, accessible for all fitness levels, and has lots of benefits. But as with all types of exercise, the most effective type is the one YOU (or your clients) can do consistently. (And maybe even enjoy.) In terms of “dose,” the CDC recommends 150 minutes of moderate-intensity aerobic activity (that’s zone 2 cardio, to you) per week. You can spread that out between five 30-minute sessions, or two 75-minute sessions, a week. But if you can only fit in 20 minutes a week? It’s not pointless. The motto with all health recs: Do what you can. 💪🏼💪🏾💪🏽 There’s always a new “thing” popping up in the health and fitness industry. If you want to know which strategies are truly worth focusing on, check out [Level 1 Nutrition Coaching Certification](. It combines the science of nutrition along with the art of coaching—so you can help people apply the most impactful habits, and change lives. [Become a Certified Nutrition Coach - Join the presale list for the #1 rated PN Level 1 Nutrition Certification]( Take care, Alex :) --------------------------------------------------------------- Alex Picot-Annand, PN2, Holistic Nutritionist Editorial Director Precision Nutrition Home of the world’s top nutrition coaches --------------------------------------------------------------- What did you think of this email? 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