Sigma Nutrition Radio

#571: Is Zone 2 Training Actually Best for Health? – Prof. Brendon Gurd

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Jul 29, 2025
Joining the discussion is Prof. Brendon Gurd, a specialist in exercise physiology at Queen's University. He challenges the hype around Zone 2 training, evaluating its real health benefits versus popular beliefs. Key topics include the impact of exercise intensity on VO2 max, the importance of active lifestyles over strict training zones, and the nuances of aging and recovery. Prof. Gurd also highlights how individual fitness levels affect training effectiveness, emphasizing that a balanced approach can yield better health outcomes.
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INSIGHT

Defining Zone 2 Training

  • Zone 2 training is moderate intensity below lactate threshold with low fatigue and higher fat metabolism.
  • It's commonly used by endurance athletes but isn't uniquely optimal for mitochondrial adaptation.
INSIGHT

Zone 2 Not Optimal for Mitochondria

  • Zone 2 training can induce mitochondrial adaptations but is not the best intensity for this.
  • Higher intensities like zone 3 and above induce greater mitochondrial stress and adaptation.
ADVICE

Prioritize Moving Over Intensity Initially

  • Any physical activity is beneficial, especially starting from none to some to reduce mortality risk.
  • For fitness optimization, higher intensity exercise surpasses zone 2 in benefits.
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