The Dr. Shannon Show #149: Is walking "enough" for cardio?
Jan 18, 2024
Is walking truly sufficient for cardiovascular fitness? The discussion dives into the physiological benefits of Zone 2 cardio and how it stacks up against other forms of exercise. Shannon emphasizes the importance of combining walking with strength training for a well-rounded routine. Listeners learn about energy expenditure and the potential adjustments needed to make walking more effective. Plus, insights on how to incorporate zone 2 training into daily life offer practical tips for fitness enthusiasts.
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Cardio Zone Overview
- Cardio zones represent approximate effort levels, each using different metabolic processes.
- Zone 1 is easy, Zone 2 is conversational, Zone 3 is harder but sustainable, Zone 4 is interval-based, and Zone 5 is maximal intensity.
Zone 2 Cardio Benefits
- Zone 2 cardio, like brisk walking or easy runs, offers numerous health benefits beyond calorie burning.
- It improves mitochondrial health, metabolic flexibility, fat utilization, cardiovascular health, and even lifting performance.
Prioritizing Workouts
- Prioritize strength training as your cornerstone routine, then add Zone 2 cardio.
- Circuit or superset training with higher reps (20-30) can mimic Zone 2's metabolic benefits while building muscle.