Unpacking Zone Two Training

Everyone is talking about Zone 2 training, but few understand the real science behind it. But thanks to a new scientific review, Much Ado About Zone 2: A Narrative Review Assessing The Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population, the real benefits of Zone 2 training are clear - it's not the regime that many believe is the secret to better fitness and improved fat oxidation. The team speak to the co-author of the review, muscle physiologist Prof. Brendon Gurd from the School of Kinesiology and Health Studies at Queen's University in Canada, who explains how the review was done and the conclusions that were reached.

Links

• The narrative review from guest Brendon and his team
• The Meixner study showing how variable Zone 2 is depending on the metrics used to identify it
• The Inglis study discussed briefly on the show, where moderate, heavy, severe and extreme exercise intensities were compared when overall energy expenditure was matched. VO2max increased more with higher intensity training, but not at moderate intensities
• Systematic review of studies comparing exercise at low or moderate to high and sprint intensity on mitochondrial content and capillary growth

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