Zone 2 VS High Intensity Exercise for Fat Loss and Increased Fitness (COMPLETE GUIDE)
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- Опубліковано 15 тра 2024
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Aerobic Exercise vs HIIT for Fitness, Not Fat Loss
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Timestamps ⏱
0:00 - Intro
1:11 - 25% off Your First Order from SEED
2:05 - Aerobic vs Anaerobic Exercise
4:20 - Lactate Thresholds
5:22 - Training Zones (zones 1-5)
6:07 - Importance of High-Intensity Training
7:34 - Why I Did This Video (aerobic deficiency syndrome)
10:50 - Negative Attributes of Being Aerobically Deficient
13:22 - How to Build an Aerobic Base
15:48 - Doing Too Much HIIT
17:03 - How to Balance Aerobic Training vs HIIT
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Use high intensity aerobic training for 2 minutes for VO2 max, and use medium, sustainable intensity for at least 20 minutes to increase long distance endurance. In a nutshell, you get better at whatever you do in training. If you sprint for 2 minutes, you'll get better at sprinting for 2 minutes; If you train for longer distances, you'll get better at sustaining longer distances. What a concept lol.
Can you do both?
@@idontcare4490 Yes, absolutely. If you do only one, other capabilities would deteriorate over time. In the CrossFit Games, Kristen Holte was the fastest sprinter AND the best long distance athlete at the same time. Same thing with Matt Fraser.
@@idontcare4490 ofc you can, doing both will make you more 'complete'
Not true. Endurance athletes don't train their race distance at race pace a lot.
Completely different system with variety of zones.
At least those who are succesful.
And don't say aerobic for high intensity training, because that would be anaerobic.
Cheers!
@@advex4428 They do train their race pace a lot. That's what's necessary to win. If you do your race pace for a shorter distances, you have also have to do longer distance workouts to maintain your endurance.
If UA-cam gave out medals for making multiple conflicting videos on the same topic, Thomas will get gold 🥇
Circumstantial information you sarcastic ass.
I agree. But here's my take on it. Like most ppl who watch these videos I watch a ton of other channels. The others typically have a more dogmatic and myopic approach. They just hammer out the same videos based on the same ideas and never introducing any sort of variation or any doubt that it won't work for you. Nutrition and exercise is a very personal thing and not everything works for everyone. Over the decades I've tried every fad that has come put and tried them for myself. At max only 30-40% of them worked for me. So I agree I see that he posts conflicting videos but realistically he's just pointing out that the science can show different outcomes for different people. Rather than the people who did their hells into the ground and willing to die on their hill about what they think is right and works for everyone.
@nikolasshay3294
**dig their heels into the ground**
Sorry, your typos on that line almost gave me an aneurysm. 😂😅😅
Maybe, but embracing a growth mindset is what makes us better. He was clear that now he thinks he was wrong in the past and has now found a better way.
Almost like how science works lol
Zone 1-5 is not irrelevant. They are the framework for endurance training plans (triathlete, duathlete).
Thomas, your channel has helped me better my life and health ten fold. Your channel should be shown in school so people can be healthier earlier on
Finally this makes sense. Thank you!
Excellent, excellent video, Thomas! You are so good at these exercise videos; probably the best teaching on the topic that I've seen on UA-cam.
It’s amazing that you’re talking about this. I’ve been talking about how hard LISS is - I also am wired to go balls out. I can walk easily and do daily, but that middle ground is really tough to stay in. It’s boring as hell and I honestly hate it. However, if I go balls out I’m definitely taking a full day off if not two for rest.
One problem I’ve found is these zones are dependent on every individual’s body. Zone 2 is either a heart rate range based on some weird average, or “just be able to hold a conversation, light sweat”. I can do the second variation while about 30bpm out of what is supposed to be the max heart rate of the zone 2 range for my age.
Be careful of blanket advice when it comes to what your ranges should be. You’re going to have to figure it out.
I'm 49 and talking while my heartrate is 135. But maybe that's because I'm out of shape and heartrate goes up fast.
Great video Thomas -- you really cleared some stuff up for me with this, and you're right, it's a tricky subject with a lot of nuance
Love the MAF Method! 👏🏻👏🏻👏🏻
Dr Phil Mafetone is brilliant.
You are the best ! Thanks !!
As someone who very much enjoys running and lifting weights equally I was always under the assumption, as you said that these 2 activities were conflicting with each other. Now I've stumbled across this phenomenon deemed "hybrid training" and this video gets into the nitty gritty of what that actually means. Love the content! Forever metabolically flexible 🙏
Phenomenon? Strength training plus running has been studied since the '80s called concurrent training.
Really insightful video, appreciate the honest personal experience and recommendation. There is a lot of debate on how to train in the different zones, this helps bring a good perspective. Thanks Thomas
Great info Thomas thanks
Excellent video! Very useful info! Thanks!
This is just what I have done intuitively for years.
I alternate Gym days and running days.
My mistake has also been only Zone3/4 runs, now I understand the benefits of Zone2 so I started to alternate Z2/Z3.5/Interval runs and see if that gives me more GAINZZZ.
incredible video
Great explanation.
Excellent video! Really lays it out. And I appreciate your candor, “I don’t have time for that“ 🤓
Thanks Thomas. Craig Steak Eggs guy here Blue cheese too.
Been noticing how hard that could have been, to focus more on aerobic runs rather than Burpees how the run is easy the Burpees need building upon. Its the journey I hear so, through those Ladies + Gents such as your good self that's to be enjoyed. Interesting charts. Just what a person needed to know about. Thanks again. You look awesome!
From UK.
I've been doing only HIIT for a couple of months and I was missing long steady state sessions.
I've been doing only aerobic sessions and I was not feeling very good. I started developing belly fat and feeling scary.
I've been doing only anaerobic exercise/lifting and was getting fatter and fatter.
Aerobic training is always needed, like you said Thomas. The only thing I would do if I had nothing else it would be HIIT.
This was really good. Very very helpful to understand approach to fitness at any age.
I noticed this recently when trying to lower my hr for fat burning. Thanks Thomas
TY for this TD! 4 mths out🏋️🏻♂️👙 Whoop is charged and can’t wait to see the results!
Life changing video!!!!!!
Great content. Dr Maffetone is the best. Building your aerobic base when you get done with a workout you should feel like you could do it again. So many things in this video that are just awesome points to make. well done!
Such good information, I too push myself too hard Thomas, I need to do more of the zone 2 training for sure, it's so hard to run slowly, when I try I have to check my watch to keep slowing myself down
You are so full of it. There's no such thing as running too fast. If you're really able to keep up a high speed over long distances, do it.
@@coldsteel9420 say you didn't watch the video without saying you didn't watch the video lol
I completed my first half mara under 2hrs with 95% low aerobic sessions. Incredible feeling.
Congrats 🎉
Great job!
Great information!!!👍
I find it sometimes very difficult mixing my MMA training along with my powerlifting \ bodybuilding training.🤔
Check out Phil Daru. He works with a lot of fighters. Great UA-cam channel.
Dang Thomas show us some of your current workouts! Seeing you workout with Dr. Mike and Jared was cool 😎
Thank you for this video. Subscribed.
To be clear: No one will ever confuse me with an elite, or even a pretty good, athlete. However, based on my personal experiences with endurance training (REVCO/Cleveland Marathon, 1983; 3 hours, 40 minutes, 32 seconds) and resistance training (free weights and machines, 1987-1992, Personal Best Bench Press 280 lbs., bodyweight 170 lbs.), I conclude that one can train to a very high, personal level in one aspect or the other, but not both simultaneously. An attempt to do so will result, easily and ineluctably, in serious overtraining. The recovery period from the overtrained state will set back both efforts to a significant degree.
I've had CFS and I'm so happy with 24/7 HRV on my Garmin watch. If I've done too much it will show. I can't do HIIT ever, but I can jog at 6 km/h. Sometimes people who walk fast will pass me while I'm 'jogging'. With Spotify a slow workout never gets boring.
Thanks for sharing, late seeing your video. Stay safe and healthy......... From the Ozarks drinking free fresh spring water 💦, rainy day, 66 degrees clouds
Interesting, thanks for this. I have difficulty running slow as I just want to push myself and be better than the last time. I'm thinking it might be a good idea to use my bike and ride around the neighborhood in order to work my anaerobic state.
It probably goes over the head of most recreational athletes, but its spot on.
Why else would the best professional *fillintheblanks* build aerobic base a lot.
Like formula 1 drivers, alpine skiers, probably even billard players.
Everyone.
Thomas, in my opinion this is one of your best most useful videos to date. Have you heard of Joel Jamieson? I would love to see you interview him. He is a fountain of knowledge and experience on all the energy systems and conditioning.
That was very good video Thomas .
A question
When you talk about hear rate increases in Aerobic training and move to the other threshold, does this happen with the same heart rate or it happens after pushing the intensity ?
Do you know of any research on intervals compared to steady? I'm wondering about walking moderately then slightly faster. Would the intervals work better than covering the same distance at a constant pace?
As someone who has deliberately practiced training these aerobic systems over the past 4 months, I can attest to the nuanced experiences he’s referring to in this video. Before commenting, try and train all these systems and measure recovery and overall fitness. It’s a lot trickier than it looks, but super rewarding over time to see how your body begins to adapt to different forms of conditioning.
The only comment I would make Thomas, is that you if you have the time, you don't need to wait to take your aerobic training session to be on a separate day. You can easily have the aerobic workout same day -- and this is often easy to sneak in with NEAT type of activities
Sprinting is fun, has numerous benefits, and should be done from time to time. HIIT/anaerobic conditioning also makes sense for athletes in sport. 💯
But the average person isn't an athlete competing in sport. They force HIIT thinking it's a fat loss tool and get overtrained trying to do both lifting and HIIT 2-3x per week on a regular basis.
1) If you look at it from a simple math perspective, both formal LISS and walking can be done daily. So you are burning more cals by default than HIIT 2-3x per week.
2) As we age, lifting becomes a lot more important for both strength and mobility as well as longevity. So trying to do multiple forms of anaerobic threshold all week long hits the CNS really hard.
**Ideally you should prioritize lifting as an anaerobic stimulus combined with formal LISS/daily walking for better recovery and fat loss. Then work in sprints maybe 1x per week max just to stay explosive and keep fast twitch fibers conditioned.
I would love an analysis of Pavel tatsouline s anti glycolitic axe program
The key takeaways from Thomas DeLauer’s comprehensive guide on Zone 2 vs. high-intensity exercise for fat loss and fitness enhancement are:
1. **Understanding Energy Systems:** Grasping the difference between aerobic (low intensity, fat-based energy) and anaerobic (high intensity, carbohydrate-based energy) systems is crucial. Each has distinct benefits and uses within a training regimen.
2. **Importance of Aerobic Base:** Building a solid aerobic base is fundamental for enhancing overall fitness, improving endurance, and ensuring efficient fat utilization and energy recovery during workouts.
3. **Benefits of High-Intensity Training:** High-intensity interval training (HIIT) is time-efficient and effective for improving cardiovascular health and metabolic rate. It can yield comparable fitness benefits to longer durations of moderate exercise.
4. **Balancing Exercise Intensity:** Combining low-intensity aerobic workouts with occasional high-intensity sessions can optimize fitness, enhance recovery, and prevent overtraining.
5. **Aerobic Deficiency Syndrome:** Even fit individuals can suffer from an underdeveloped aerobic system, leading to poor recovery and less efficient energy utilization. Regular low-intensity training helps mitigate this.
6. **Personalized Training Adjustments:** Tailoring the intensity and type of exercise to individual fitness levels and recovery capabilities is key. This approach prevents burnout and promotes sustained improvements in fitness and health.
7. **Strategic Workout Planning:** Alternating between days focused on building aerobic capacity and days dedicated to high-intensity training can lead to more balanced and effective fitness outcomes.
8. **Overtraining Risks with HIIT:** While effective, too much high-intensity training can lead to decreased performance and burnout. Monitoring and adjusting the frequency and intensity of HIIT sessions are essential.
How about rucking to build and expand one's aerobic base?
I alternate aerobic with unaerobic workouts. It works the best together.
There was a time when I was just intensively running nearly every day maybe for a two years. I was exhausted and I gained weight et the end. I don't think it was a muscle mass because it would feel much better...
You have successfully diagnosed me! Omg!
Before do you drink coffee?
As a young man I was an endurance athlete. Long and slow was sooo easy. But get me to sprint up and down a gym or field for a few stints and I would be destroyed
So if I lift and run 3 miles at 7mph everyday, am I not recovering enough to build my aerobic fitness??
How about matter of age?
High-intensity workouts can be effective for fat loss because they increase your heart rate and metabolism, leading to greater calorie burn both during and after exercise. Activities like HIIT (High-Intensity Interval Training) can be particularly effective, as they involve short bursts of intense exercise followed by brief periods of rest or lower intensity. This approach can help improve cardiovascular health, build muscle, and boost overall metabolic rate, all of which contribute to fat loss. However, it's important to combine high-intensity workouts with a balanced diet for optimal results. 🤗👏👍👌✅
I remembered seeing a documentary many years ago about a guy that didn't produce lactate forgot his name but i remembered he never got muscle fatigue was a curious and interesting case..
Seed and gut micro was a game changer... thx bro
But how about how addictive Crossfit is? Who can stay away for more than a day?
16:40 aint *sled pushers* gettin da best a both worldz?
Awesome topic!! I am going to explore more around my heart rate variability when I work out now😂.
A modern day problem - we have gone from practical fitness to aesthetics.
We never evolved to have 18+ inch uppers arms or resemble a Dorito / upside triangle.
Where is the practically / functionality in carrying MORE muscle than is required?
How would anyone hunt down prey, if you had to hump around an extra 20, 30 if not more of extra lbs of muscle?
Michel Angelo's David / Bruce Lee is probably the most best all round physique to have.
#ChooseFitness
I’ve commented before and I’ll say it again. Try adding 1 Bikram yoga session the day after that intense z3-4 session. It’s strength training with Z2 training plus sauna. Best of all worlds. Plus the core strength training will change the at your pants fit. Try it
So just one thing to point out our cells never stop using oxygen unless they are dead. even when using anaerobic metabolism.
I'll stick to Dr. Patrick's advice it hasn't changed and the results are clear and proven.
Dr. Rhonda Patrick?
Doesn’t the idea of too much HIIT style workouts contradict CrossFit and those that do CrossFit daily?
I’m a pretty diehard CrossFit guy, but I try to emphasize to people that realistically, the best methodology for any person varies based upon what they enjoy enough to do consistently.
If that’s a bunch of zone 2 and a few days of hypertrophy training, great, but those people are the minority as it’s just too boring for people to do consistently.
Realistically, good CrossFit program will tap into each energy system weekly. You’ll probably have a day that is heavy without a lot of aerobic activity, a day that is long/slow/steady that is purely aerobic, a couple days of push/pull that may utilize intervals of varying ratios of work to rest, and you’ll probably have a day with a lot of interfering movements that tend to limit your performance based on muscle endurance/stamina more than cardiovascular fitness.
A lot of ways to skin that cat, and there’s plenty of good and bad examples of how it’s expressed in CrossFit affiliates everywhere, but the theory is solid.
Run slow to run fast
I rather be hybrid athlete....
❤😎🙏
Tom runs 16 miles in zone 4? No wonder he can’t recover lol
It is what you eat.....how often you eat.. 80%... sleep and no stress important, consistence.....the rest not that important.. training 20%
And yes i train everyday😊
Thomas, is there a specific reason you make a funny face for every thumbnail?
Is this really a funny face? Am I supposed to just blankly stare?
@@ThomasDeLauerOfficial learn to take a joke dude. Not everything is so serious.
@ThomasDeLauerOfficial it's your world, I just tune in once in a while 👍🏻
I thought I was replying pretty light hearted haha
Walk 500 miles then walk 500 more and I proclaim you'll lose fat
If you have a lot of muscle you have that to carry. You can't expect to run like a skinny marathon runner. Maybe ride a bike.
C'mon.. Do it all!
Mmmm.. Beta-alanine.. what lactate??
BTW, you cant be big and fast at the same time..
That's why you dont see body builder winning running races 😂
Depends on your definitions of big and fast
@@Xxxtra_Sloppy Both are easily defined.
Fast would be better than 50% of the runners in a serious race.
Big would be bigger than most.
@@peterpan408 that’s pretty arbitrary. 🤷♂️
@@Xxxtra_Sloppy I was asked to define it, so I did my best to do so 🤷♂️
While the optimum point may be difficult to agree on, the extremes are not. Being huge prohibits effective running (especially if you skip leg day 🤣), and most good runners are quite lean with very good power to weight in the legs.
Dumdum, while doing aerobics, intensity increases with time. SMH! 🤣🤣🤣🤣🤣🤣🤣
Sorry to say, you can’t exercise yourself out of a bad diet. This country exercises more than any decade or any country in the world, and yet we have an obesity and insulin resistant epidemic in this country that no exercise can fix!
So I’ve been walking at a good pace some indoors on treadmill and outdoors and also lifting weights, but due to being on a beta blocker my heart rate doesn’t like to stay in the range. The beta blocker is doing what it’s supposed to and cut my resting heart rate and my blood pressure in half. I hope it’s not hurting my ability to burn calories a ton. I still feel like I’m getting my heart rate up even though I’m not really. I think I might possibly be able to get off of the prescription sometime in the near future with my docs approval at least. 🍀 I am curious about the impact of beta blockers on burning calories and the science behind it all though. All I could find on Google was that it might.
Really great info!! This is something I wish more people would understand and talk about!! I implemented zone 2 running about 6 months ago and noticed a world of difference to my running. Suddenly I out run people in my running group that I never used to be able to. Majority of them have the mindset of running hard all the time.. Some lower zone runs/walks make all the difference..🦾👍🏻