zone 2 heart rate training

Andrew Huberman discusses Zone 2 heart rate training as a form of cardiovascular exercise that involves maintaining a sustainable pace that elevates the heart rate and breathing but still allows for conversation without gasping for breath. For instance, a long jog of 60 to 75 minutes or a long hike fits into this category and can be done using activities like jogging, rowing, cycling, or swimming. This type of training is not only about cardiovascular endurance but can also build muscular endurance. It is suggested that one should engage in 60 to 75 minutes of Zone 2 cardio to build endurance capacity, aiming for activities that can be done continuously over a longer period while remaining in Zone 2, such as hills that are not too steep 1.

Huberman also explains that low-level cardio, which falls into the Zone 2 range, for 30 to 45 minutes three times a week can improve clearance of debris after injury and aid the brain's glymphatic system. Furthermore, engaging in this level of cardio is beneficial for both brain longevity and physical fitness 2.

Additionally, he points out that Zone 2 cardio is crucial to health while it doesn't impede but can enhance other fitness aspects such as strength and hypertrophy training. Suggestion emphasizes the integration of more daily physical movement to accomplish a weekly target of 200 minutes of Zone 2 cardio without necessarily needing to schedule formal workout sessions 3 4.

Furthermore, Huberman shares that a long Sunday session of Zone 2 training provides a foundation for his weekly endurance, ensuring no matter what, his endurance training is accounted for. It forms a base on which the week's additional endurance workouts can build 5.

In the context of developing a fitness program, he recommends combining Zone 2 cardio with both separate cardiovascular training sessions and resistance training sessions: one long endurance-type training per week, plus a faster 25-30 minute cardio session and a short high-intensity interval session; alongside three resistance training sessions focused on different muscle groups 6.

Andrew Huberman provides several insights into improving running speed that are rooted in both neuroscience and physical training principles.

• Focusing on visual targets can help runners access higher levels of speed and output. This approach can trigger the nervous system to generate intense effort that couldn't otherwise be achieved. The visual system plays a crucial role in bringing milestones into the brain, generating epinephrine and neural firing, which allows access to additional physical resources during running 1.

• Listening to music during physical exertion can have mixed outcomes on performance according to various studies, yet specific strategies such as listening to familiar, motivational music before and in-between bouts of exertion like running may enhance performance. The impact of music is individualized, and exploring what works best can be beneficial 2.

• Speed and power training involves intentional execution of exercises with sub maximal weights, focusing on technique and attempting to move the weight as quickly as possible. This method can help improve explosiveness and speed due to neural adaptations—changes in how upper motor neurons communicate with lower motor neurons to efficiently trigger muscle movement 3.

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    1

    The Power of Visual Targets

    01:53:04
    
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    2

    Music and Exercise

    01:04:11
    
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    3

    Speed and Power

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    4

    High-Intensity Training

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    5

    Speed and Explosiveness

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• High intensity interval training can elevate heart rate and improve V O2 max, which is correlated with health, performance, and lifespan. One proposed method includes running the maximum distance one can for a set time, resting, and then repeating the distance with the goal of completing it faster. This "gamifies" the process and helps improve speed by pitting the runner against their previous best 4.

• Explosiveness and speed can be developed through fast, explosive training with moderate to heavy loads, but it's important to maintain good form throughout the movement and not approach failure, as form can deteriorate. The employment of new technologies that provide instant feedback on the speed of the weight movement during training can also be helpful 5.

To conclude, improving running speed involves not only consistent physical training focused on exploiting the power of visual targets and auditory stimuli (like music) but also engaging in specific speed-oriented exercises that condition the neuromuscular system for rapid movement. Incorporating high intensity intervals further enhances cardiovascular and metabolic functions crucial for speed running.

To improve running speed, you can apply the "three to five concept," which includes the following systematic approach to your training as explained by guests on the Huberman Lab:

1. Train three to five days per week.
2. Select three to five exercises.
3. Perform three to five repetitions per set.
4. Complete three to five sets of each exercise.
5. Rest for three to five minutes between each set.

The key to this approach is the execution with high intent. For speed and power exercises, you should use sub-maximal weights and focus on the speed of the movement, attempting to move the weights as quickly as possible. Intention is crucial because it isn't necessarily about moving fast, but about the effort and intention behind each movement. Even for strength training, if you follow this approach with high intent, it can contribute to improvements in speed 1.

Please note that along with these exercises, it is also important to maintain proper running skills and technique, as these are fundamental to efficient and fast running.