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Zone Two is characterized by low to moderate intensity exercise where the body primarily utilizes fat as a substrate for energy production. The aerobic oxidative phosphorylation system is predominantly used, with energy produced within the mitochondria. At this intensity, fat is the primary fuel source with some glucose utilization. Heart rate can be calculated using various formulas, such as 220 minus age, but individual variations may occur. The goal is to maintain a heart rate within a range of approximately 60-70% of the calculated max heart rate.
Zone Five represents maximum aerobic capacity, characterized by high intensity exercise. At this intensity, the body primarily relies on anaerobic glycolysis for energy production. Fat oxidation decreases significantly, while glucose oxidation and lactate accumulation increase. Heart rate calculations for Zone Five can be done by multiplying the max heart rate by a percentage, such as 0.85. The focus is on pushing the limits of aerobic capacity while engaging in interval or high-intensity workouts.
During intervals, it is important to maintain a heart rate above a certain level, such as 85% of maximum heart rate, in order to optimize the work to rest ratio and maximize the benefits of the workout.
Doing a four-minute high-intensity interval training (HIIT) session once a week can lead to positive adaptations. However, the optimal dose and minimum effective volume of HIIT are still unknown. Research suggests that even one HIIT session per week, lasting around 20-30 minutes, done properly, can yield significant benefits.
Before starting a high-intensity interval training (HIIT) session, it is crucial to warm up properly. This includes spending about four to five minutes on a rowing machine or other equipment, gradually increasing the intensity from zone one to zone two. Afterward, performing mobility and stretching exercises can further prepare the muscles. Lastly, short sets at different intensity levels are recommended to prime the body before the actual HIIT workout.
For individuals interested in optimizing their health span and longevity, a balanced training approach is recommended. This includes dedicating around half of the training time to cardiovascular exercise and the other half to resistance training. Aim for approximately 150 minutes of each per week for a well-rounded routine. However, the distribution of time may vary depending on individual goals and preferences.
Research shows that hyperpalatability, the ability of food to trigger intense pleasure and cravings, is not solely dependent on ultra-processed foods. Rather, the combination of fat and salt in a food can create a hyperpalatable experience, regardless of its carbohydrate content. This can be seen in examples like marbled beef and high-fat hamburger patties, which can have a high percentage of calories from fat and sufficient sodium to make them hyperpalatable. This highlights the significance of fat and salt in contributing to the rise of obesity and the allure of certain foods.
Land use is a critical environmental metric that is often overlooked in discussions about greenhouse gas emissions and pollution. Agricultural sprawl, specifically the vast amount of land dedicated to grazing cattle and sheep, poses a significant threat to habitats worldwide. Agriculture currently occupies 38% of the Earth's surface, with grazing land accounting for 26% of that total. This land use is environmentally unsustainable, as it occupies space that could otherwise be used for wild ecosystems. Minimizing our land footprint and protecting wild habitats should be a priority in order to preserve biodiversity and the health of our planet.
Episode #295. Set yourself up for success in 2024 with the next instalment of The Proof’s 2023 highlights. Recap key points for physical and mental health success, from aging and exercise to climate change and psychology. This episode offers a comprehensive rundown from some of the best scientists and experts in the game.
You’ll hear from Dr Matt Kaeberlein, Dr Andrew Steele, Dr Charles Brenner, Dr Inigo San Millan, Drew Harrisberg, Dr Susanna Soeberg, Dr Stacy Sims, Chris MacAskill, George Monbiot, Jillian Turecki and Dr Judson Brewer.
Specifically, we discuss:
Learn more about today’s guests and listen to previous episodes via the full show notes.
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Simon Hill, MSc, BSc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
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