Should Women Do Zone 2 Training? How to Exercise for Hormonal, Metabolic & Immune Health with Paul Laursen

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Nov 27, 2024

In this enlightening discussion, Paul Larsen, a former triathlete and expert in high-intensity interval training, shares his transition from competitive sports to academia. He emphasizes the importance of Zone 2 training for enhancing fat metabolism, particularly for women during perimenopause. Paul explains how low-intensity activities contribute significantly to recovery and overall health. Additionally, he highlights the impact of managing life stress on metabolic health and introduces wearable technology to personalize training plans for optimal performance.

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ADVICE

Balanced Training

Include zone one or two training weekly to boost fat metabolism and recovery.
Also, incorporate high-intensity and strength training for cardiovascular and muscle health.

ANECDOTE

Paul's Journey

Paul Laursen's passion for triathlon led him to study exercise science after overtraining.
His research in HIIT and fat metabolism led him to work with Olympic programs and develop Athletica AI.

INSIGHT

Athletica AI

Athletica AI uses wearable data like heart rate, HRV, and movement to create personalized training plans.
It adapts to individual responses, providing superior results compared to static plans.

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Angela meets Paul Laursen, a former triathlete and expert in high-intensity interval training (HIIT) and fat metabolism, who shares his journey from competitive sports to academia, detailing his extensive research and work with Olympic programs in Australia and New Zealand.

Together they examine the importance of understanding training stress versus life stress, the benefits of zone 2 training for recovery and fat metabolism, and how wearable technology can optimise training plans

KEY TAKEAWAYS

Zone 2 Training Benefits:
Builds fat metabolism, supports recovery, boosts immune health, and regulates hormones.
HRV and Stress:
Heart rate variability (HRV) reveals the impact of life and training stress, guiding better recovery practices.
Balanced Training:
Weekly workouts should include Zone 1/2 for recovery, HIIT for VO2 max, and strength work to maintain muscle health.
Fat Burning for Longevity:
Low-intensity activities like walking reduce cortisol and improve fat-burning efficiency.
Nutrition and Sleep:
Both are essential to recovery and performance—focus on whole foods and prioritise rest.

TIMESTAMPS AND KEY TOPICS

0:05: Importance of balancing low and high-intensity exercise.
0:29: Introduction to the High Performance Health Podcast.
3:59: Guest intro: Dr. Paul Laursen's background and expertise.
12:04: Overview of Athletica AI and wearable integration.
14:53: Managing training stress vs. life stress.
18:33: How Zone 2 improves recovery and fat metabolism.
29:49: Ideal weekly training structure for health and longevity.
47:19: Understanding heart rate zones for personalised training.
52:45: Final advice: the importance of sleep and nutrition.

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ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.

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