The Importance of Zone Two Cardio for Overall Health

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To improve overall health, it is recommended to engage in at least 150 to 200 minutes of zone two cardio per week. Zone two cardio is essential for cardiovascular and cerebrovascular health, as well as other aspects of health that are important for longevity. Zone two cardio does not have to be scheduled as a separate exercise session and can be incorporated into daily activities, such as taking brisk walks, pacing while taking work calls, or running errands. Engaging in zone two cardio does not impede other types of fitness activities and can even enhance strength training, high-intensity workouts, and other cardiovascular training. It is crucial to prioritize getting at least 200 minutes of zone two cardio per week, as it has numerous health benefits without sacrificing sleep, social connections, or work productivity.

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.

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