I did Zone 2 (low end) at 70% of my MHR after a 20hr FAST each day. I also added heavy weight training to keep my lean muscle mass. I lost 40% of my body fat in 60 days while keeping over 95% of my lean muscle mass. 👍
Wow, i have been running at zone 2 for years without knowing. Am never tired after 10km / 15km / 25km twice per week... usual get on with my day without even thinking, sometimes i forget i had been running unless someone asks. Now i incorporate 24/42 HIIT workout exercises 3 days per week
Everyone talks about zone 2 (Peter Attia) for example. But I wonder about all the other zones. Seems like much less research done on zone 3-4. When I run, I tend to feel my best right around 3-4. I almost find 2 boring. Might be the adhd 😳
I'll keep this in mind for a new video :D It's probably because high-intensity training was all the hype for years, and people were neglecting the benefits of good-old low-intensity :)
2 months of a total of 4 hours scattered in a week in zone 2 and i got significant improvements right away! it's crazy. when you're on this training, it feels like you aren't doing anything to improve because it's so easy. just saying. because that is what i felt. but in the long term, you'll see how important zone 2 training is.
I see your point :) it's definitely not a precise calculation. But, the thing is I just finished a new fitness training course this autumn and it's still taught as a solid method..
I have seen people use this formula instead. Not sure it is much better but it at least goes off the individual. (Resting reat rate X4) - (age X .64) So. (54X4)-(32X.64) = 195.5. Round up or down as you like. Some people use .7 instead for out of shape and older people. YMMV
I am a professional cyclist and i have done the same training application in running and i thinks its appropriate... Since Z2 in cycling is eating if protien rich food 8hrs before during the actual performance. ... And it gives me a benefits. Seemed easy for me now to jog and run. Feels like i am just having a play..
That's great, thanks for sharing your experience!! Also, the part about eating a protein-rich meal 8 hours before the actual exercise is a gold nugget :)
im really unfit after years of doing nothing and too much alcohol, changed my lifestyle and got into running and cycling recently. But Zone 2 is almost impossible for me right now, even if I have like a 6:40 km pace my heart pumps with 168bpm. Could use to lose 20lbs of weight too. My VO2max is 44. would you recommend run-walk in zone 2 / very chilled road bike sessions in zone 2, or should I just collect distance the first months, even if I am mostly in zone 3/ 4 with enough rest ?
Awesome explanation. I would additionally request info on how does zone 2 running actually lead to those benefits you explained. Eg. Capillary density. How actually does that process happen? But overall extremelu useful video. Thanks a ton
First, thanks for your comment, it means a lot ♥️ Secondly, yes, zone 2 running and generally, exercising in the 60-70% of your maximum heart rate will also increase your Vo2 max, so your body is more efficient at taking in oxygen and using that oxygen. That translates into many adaptations, from more capillaries to bigger heart volume, thicker heart walls, slower heart rate during rest etc. Hope that helps and if there's another topic you'd like me to tackle, let me know 😊
Depends how deep you want to go on the biochemistry side of things. Essentially, your brain receives messages from the peripheral nervous system that your muscles are working harder and thus need more oxygen and fuel, meaning an increased cardiac output is needs to meet the increased demand. In the short term, your BP goes up as does your respiratory rate. And you get vasodilation in the major muscle groups. Over time, when you body realises it needs to do this regularly, it will increase mitochondria production and capillary density. There are loads of enzymes and chemical reactions involved but that's way beyond my basic haemodynamic knowledge.
@@RachelStrickland I think that depends on the region/country. Any organized race here in Japan is called a marathon (yes, using the English word, though with Japanese pronunciation). A 10km race is a 10km marathon.
220-age isn't much use. Instead 'do a 6'. That is on a scale where you are just sitting on the couch is 0 and fleeing from danger is 10, do a 6. This will be where you can maintain a conversation in short bursts - not long thoughtful sentences.
Cycling, running, rowing, treadmill, cross country skiing, walking uphill. Any exercise will do as long as you keep heart rate constant. Ideally you should do a lactate threshold to determine your correct zone 2. The formula given in this video equates to 70% of my maximum heart rate given by lactate threshold.
Am 40yrs old, thus my Zone 2 is 129bpm - 141bpm. I cant see myself running in Zone 2 at all, my pace during my running session , Nose Breathing , is between 145 bpm to 160bpm. Am so stress to bring that to Zone 2. What should i do ?
Hey! Zone 2 running can be tricky, especially when the heart rate formulas might not always fit perfectly. If your pace feels good and you’re nose breathing AND able to hold a conversation at 145-160 bpm, it’s possible that your true Zone 2 heart rate might be a bit higher than the standard formula suggests. Formulas like “220 minus your age” are good starting points but aren’t always exact for everyone. If you’re able to maintain steady breathing and a comfortable pace, that could be a better personal marker than focusing solely on the numbers. You could also look into a lactate threshold test or lab testing for a more accurate measure. On the other hand, you can always try to slow your pace-sometimes even walk a bit to get your hear rate lower. Don’t stress too much-keep listening to your body
I can’t really seem to achieve that zone 2 training because when I walk I’m about 100 bpm and if I jog lightly (7:00/km pace) my HR goes to like 140 and sometimes it does go to 130-135 but it doesn’t really stay there long
Maybe instead of focusing on BPM, focus on being able to hold a conversation, being able to breathe normally... After all, if you're well-trained, your HR can be higher, but you'll still be in zone 2 from all the other standpoints.
I have just started running. Im 40 and no matter what i do my heart rate jumps to 150+. I try to keep it fown as much as possible but doesnt work. Also my "smartwatch" may not be the best. I have since decided to run at a pace where i can breathe through my nose and know i can have a conversation. Thatd probably be zone 2 for me.
This was a month ago, but depending on your fitness level many people will find themselves in zone 2 at a brisk walk. It's much better to work at that tempo consistently and slowly work your way up, as opposed to having your heart rate spike and pausing. Good luck out there!
I think yes, it's possible by lifting lower weights, so your heart rate isn't over the top. I'll consider making a video as well, thanks for the tip :)
I run 3-4 times a week and between 3-6 miles evry time. I spend a lot of time in Zone 4 and Zone 5, I'm a 640-year old male. Is that recomemded or should I lower my effort to Zone 2?
I'm not sure how to answer that because I don't know you and your medical history :) If your doctor says an exercise is dangerous and you don't believe them, get a second or third opinion. All I can say is that if you're otherwise healthy and you feel good about your workouts, adding zone 2 shouldn't be a necessity. You can reap some of its benefits, like faster recovery, getting out of a plateau, etc.
If say (approximate values) 220-36 age= 184, 184X.6= 110 and 184X.7 = 128, ( estimated zone 2 range is 110 to 128 bpm heart rate for age 36). Then running at 2mph hr = 113 and 3mph hr = 136, would 3mph be too far into zone 3?
The formula (220 - age) for MHR has been thoroughly and professionally debunked for years. MHR is highly individual and must be determined empirically in each case.
You seriously still use 220 less age for max heart rate? I'm 50, and my measured max heart rate is around 200. If differs a lot from one person to the next. So what essentially is the difference between zone 2 and 3?
Okay,you're right. This is still a prevalent (though not best) formula. Besides, many people don't have accurate enough gadgets with medical precision. You can rely most on your perceived effort in this case.
i do my Zone 2 on the exercise bike. its easier to keep my heart rate n range and it gives my legs a differnet, less impact workout.... i'm old i also feel like a quick spin could help improve my running cadence
Of course because it helps build endurance 🙂 your heart becomes better at pumping more blood in the same time span. Your lungs become better at getting more oxygen in with each breath. Plus, zone 2 running is great for recovery days 💪🩵
We use it for the exercise tolerance tests where I work, which I find a bit odd since it's so unreliable. But most patients can't walk for more than five minutes so it never becomes significant. Over in the CPET lab, however, the physiological measurements are far more precise: VO2, lactate 1 and 2, CO2 level, ECG reading etc. It's really fun.
If you wear a good watch it can show you the calculated max heart rate but i wouldnt trust it 100%. Mine is currently at 193 max but my zone 2 according to 193 doesnt feel like zone 2
I couldn't get past the first 90 seconds of this video. There is no such thing as a 6 mile marathon. How can I trust anything you say in this video after you refer to a 6 mile marathon.
That's a good point :) I was just trying to translate km into miles but if you're really into marathon running, I guess that would definitely rub you the wrong way :) Anyway, thanks for the feedback, will keep it in mind for other clips (can't edit this one after publishing).
Cardio can decrease your resting bpm considerably. I also know a 26 yo fitness trainer who trains really hard and her heart rate is below 50 bpm while at rest But if it was me, I'd double check with a doctor
Per my cardiologist, as long as you're not experiencing symptoms like chest pain or being lightheaded, you're fine to low 40s while resting, if you're fit. If you start dipping lower than that, you definitely want to get checked. 50 is absolutely fine for a fit person.
@@Fitnessdy. When I was doing competitive running when I was much younger my resting heart rate was 40. It’s been around 55 for most of my life since. I am now getting back into cardio and it’s now 45.
It's an easy-to-use formula without medical degree accuracy, but still ok for the regular Joe/Jane. I'm afraid I don't know enough math to understand how exactly they decided on this, but I can say that I've researched it and the formula is widely used. I even had it in my fitness trainer course. For everyone smarter than me, here's a great resource to start: www.ncbi.nlm.nih.gov/pmc/articles/PMC7523886/
Great information. But too much information which makes the video difficult and makes the viewers lose focus. I think it would be better if the content was more simple and had less information although what you were trying to explain was great.
Great input, I actually thought of that too. But at the end of the day, I decided not to produce the same type of generic fluff about zone 2 running that's all over the internet. The audience who's interested in the actual benefits may be interested in the real science behind this exercise, which is based on more information than what the internet typically feeds us :)
Disagree. The information is rather simple and to concentrate on a 8 minute video with decent to middle dense information should be absolutely possible.
The moment you said 220-age I am out. That is a ridiculous way to find your max heart rate. How about 230-age or 190-age. Might as well just pick what you want your max HR to be. Let’s see I am going with 213 that seems like a nice number.
I get your point, truly 😅 i realize well that it looks silly from the outside. However, that's the rule of thumb that's used for a rough calculation so that people can get the approximate figure. Of course you can be more precise in finding the exact number, but for a general purpose, 200-age is pretty good
So on the video you say you’re using science for training. Show me the science that recommends 220-age for max HR.On your video you could just give examples on how to really get your max HR.
That is not science. Where is a study of over 100 people or more. Just think about it there is no way a formula could come up with a reasonable close max HR for every person. It wouldn’t have to be that fast to either get you higher in Z3 which totally defeats the purpose or high in Z1 which would frustrate anyone trying to run in Z2. Hey just make a video showing the right way to find your Max.
Very good content. But totally ruined the experience with that infernal keyboard typing sounds each time there is text on the screen, its awful. It was so irritiating that I had to pause the video multiple times to recover from that fatigue. Whoever thought it was a good idea... if it was very occasional maybe it would have been ok. But being so frequent, its really a bad distraction from the content and cringy each time. Dont ruin your great content with stupid shit like that.
220 minus age sorry but this person needs to do more research that is totally bogus formula as no 2 people are the same. You MUST determine your maximum heart rate and not use a formula that is totally debunked
Thanks for commenting! In my defense, even Jeff from Athlean X uses it, and he's more knowledgeable than me 😀 here it is, in this video's description m.ua-cam.com/video/d6YW-GUD78E/v-deo.html&pp=ygUUYXRobGVhbiB4IGhlYXJ0IHJhdGU%3D That said, I agree that this is not very precise, however it's a solid estimation for the average beginner. Of course, athletes and people more interested in exact figures can do the extended calculation. For now, I still see this formula used by many trainers. What are your thoughts, could it be you referred to people interested in more advanced fitness?
Why are you sorry? You clearly don't understand how it works. The 220 - age formula is a quick ballpark figure and everyone from an expert physiologist down to a UA-cam commenter knows it is a very rough figure. Now tell me, genius, how you would get an overweight, unfit or elderly person to safely max out their HR without risking injury or a medical episode?
@Paddyjack just buy any decent book on training to get the science. Peoples max heart rates can vary hugely just like lots of physical attributes. I am 53 based on the formula my max hr is 167 but I regularly run at that heart rate for at least 10 miles which shouldn't be possible if the formula was right. My max hr is 191. You don't need a lab to test it just a good hr monitor and go for a run putting in max effort for at least 10 mins after a good warm up and look at the average hr after your 10 min all out run. There are other options eg on a treadmill increasing the pace over time till you are at max and again taking the Ave hr for the time at max effort etc etc
@goodyeoman4534 you wouldn't I mean that would clearly be stupid. The formula is of no use to a very unfit person anyway. The need to get to a point of being fit enough to exercise before hr even becomes relevant.
Hey, thanks for sharing your feedback. However, this is human-first content. I'm actually a licensed fitness and cardio trainer and I believe the info I shared to be 100% correct and genuine. If you don't agree that this video is good quality, please share what you dislike about it. I want to help people with good quality info. Thanks! P.s. If you want to learn more about who's behind this channel, check the channel's description! 💕
I did Zone 2 (low end) at 70% of my MHR after a 20hr FAST each day. I also added heavy weight training to keep my lean muscle mass. I lost 40% of my body fat in 60 days while keeping over 95% of my lean muscle mass. 👍
Wow, that sounds great but also quite intense for the regular Joe/Jane 😀
Wow, i have been running at zone 2 for years without knowing. Am never tired after 10km / 15km / 25km twice per week... usual get on with my day without even thinking, sometimes i forget i had been running unless someone asks. Now i incorporate 24/42 HIIT workout exercises 3 days per week
Amazing! You'll reap the combined benefits of both!
Yeah, that’s is all true but can you tell us your times for 5km, 10km etc?
Impressive way of explaining this, thank you!
Glad it was helpful! If you want me to discuss other topics, please let me know 🙂
I did an 8 mile marathon. Was rapping the benefits.
Great!!
Everyone talks about zone 2 (Peter Attia) for example. But I wonder about all the other zones. Seems like much less research done on zone 3-4. When I run, I tend to feel my best right around 3-4. I almost find 2 boring. Might be the adhd 😳
Me too I feel good in zone 3-4 😅
I'll keep this in mind for a new video :D It's probably because high-intensity training was all the hype for years, and people were neglecting the benefits of good-old low-intensity :)
If you find it boring then it's probably not the sport for you.
2 months of a total of 4 hours scattered in a week in zone 2 and i got significant improvements right away! it's crazy. when you're on this training, it feels like you aren't doing anything to improve because it's so easy. just saying. because that is what i felt. but in the long term, you'll see how important zone 2 training is.
Awesome, thanks for sharing your feedback!! 🩵
220-age is TOO BAD for a recommendation. Way off for many many people.
I see your point :) it's definitely not a precise calculation. But, the thing is I just finished a new fitness training course this autumn and it's still taught as a solid method..
You’re definitely right on that. It’s definitely not a precise calculation. The best way to get a precise one is through a lab
I am 59 my max heart rate using 220 formula is 161.My actual max is 191.THe 220 formula is way off for many people.
I have seen people use this formula instead. Not sure it is much better but it at least goes off the individual.
(Resting reat rate X4) - (age X .64)
So. (54X4)-(32X.64) = 195.5. Round up or down as you like.
Some people use .7 instead for out of shape and older people.
YMMV
Yeah, if they're referring to this absurd concept (220-age), I'm out'a here.
I am a professional cyclist and i have done the same training application in running and i thinks its appropriate... Since Z2 in cycling is eating if protien rich food 8hrs before during the actual performance. ... And it gives me a benefits. Seemed easy for me now to jog and run. Feels like i am just having a play..
That's great, thanks for sharing your experience!! Also, the part about eating a protein-rich meal 8 hours before the actual exercise is a gold nugget :)
im really unfit after years of doing nothing and too much alcohol, changed my lifestyle and got into running and cycling recently. But Zone 2 is almost impossible for me right now, even if I have like a 6:40 km pace my heart pumps with 168bpm. Could use to lose 20lbs of weight too. My VO2max is 44.
would you recommend run-walk in zone 2 / very chilled road bike sessions in zone 2, or should I just collect distance the first months, even if I am mostly in zone 3/ 4 with enough rest ?
I can second to it feels like having a play
Awesome explanation. I would additionally request info on how does zone 2 running actually lead to those benefits you explained. Eg. Capillary density. How actually does that process happen? But overall extremelu useful video. Thanks a ton
First, thanks for your comment, it means a lot ♥️ Secondly, yes, zone 2 running and generally, exercising in the 60-70% of your maximum heart rate will also increase your Vo2 max, so your body is more efficient at taking in oxygen and using that oxygen. That translates into many adaptations, from more capillaries to bigger heart volume, thicker heart walls, slower heart rate during rest etc. Hope that helps and if there's another topic you'd like me to tackle, let me know 😊
@@Fitnessdy that’s a great succinct explanation…
Depends how deep you want to go on the biochemistry side of things. Essentially, your brain receives messages from the peripheral nervous system that your muscles are working harder and thus need more oxygen and fuel, meaning an increased cardiac output is needs to meet the increased demand. In the short term, your BP goes up as does your respiratory rate. And you get vasodilation in the major muscle groups. Over time, when you body realises it needs to do this regularly, it will increase mitochondria production and capillary density. There are loads of enzymes and chemical reactions involved but that's way beyond my basic haemodynamic knowledge.
Was watching until "six Mile marathon"
Yesss I totally get that, I wish I could turn back the clock on that one :))
Well then you’re a muppet, it’s an extremely informative video.
Seriously, get over yourself.
@@Bracku89 To an airhead like you.
@@goodyeoman4534 Seriously, get your facts straight.
No such thing as a six mile marathon
Isn’t 6 miles 10k?
Exactly, it's a 10k :D
No, it's not a 10k. 6.2 miles is a 10k. Marathon is a distance. It's 26.2 miles. The only marathon is 26.2 miles.
@@RachelStrickland I think that depends on the region/country.
Any organized race here in Japan is called a marathon (yes, using the English word, though with Japanese pronunciation). A 10km race is a 10km marathon.
Obviously the definition changed over time. Don't get stuck on what the greeks mean.@@RachelStrickland
Thank you for this information this is what I was looking for 🌷🌺🌷
Glad it was helpful! If you want me to discuss other topics, lmk :)
220-age isn't much use. Instead 'do a 6'. That is on a scale where you are just sitting on the couch is 0 and fleeing from danger is 10, do a 6. This will be where you can maintain a conversation in short bursts - not long thoughtful sentences.
That's a great cue for sure :)
No one gives their sentences thought anymore.
@@hektor6766 Sorry, no idea what you mean.
Does it have to be running? I can’t run but I do zone 2 by cycling.
Cycling, running, rowing, treadmill, cross country skiing, walking uphill. Any exercise will do as long as you keep heart rate constant. Ideally you should do a lactate threshold to determine your correct zone 2. The formula given in this video equates to 70% of my maximum heart rate given by lactate threshold.
Zone 2 cycling has similar benefits. I'm actually doing a video on that soon :D So stay tuned!
Am 40yrs old, thus my Zone 2 is 129bpm - 141bpm.
I cant see myself running in Zone 2 at all, my pace during my running session , Nose Breathing , is between 145 bpm to 160bpm.
Am so stress to bring that to Zone 2.
What should i do ?
Hey! Zone 2 running can be tricky, especially when the heart rate formulas might not always fit perfectly. If your pace feels good and you’re nose breathing AND able to hold a conversation at 145-160 bpm, it’s possible that your true Zone 2 heart rate might be a bit higher than the standard formula suggests.
Formulas like “220 minus your age” are good starting points but aren’t always exact for everyone. If you’re able to maintain steady breathing and a comfortable pace, that could be a better personal marker than focusing solely on the numbers. You could also look into a lactate threshold test or lab testing for a more accurate measure.
On the other hand, you can always try to slow your pace-sometimes even walk a bit to get your hear rate lower.
Don’t stress too much-keep listening to your body
I can’t really seem to achieve that zone 2 training because when I walk I’m about 100 bpm and if I jog lightly (7:00/km pace) my HR goes to like 140 and sometimes it does go to 130-135 but it doesn’t really stay there long
Maybe instead of focusing on BPM, focus on being able to hold a conversation, being able to breathe normally... After all, if you're well-trained, your HR can be higher, but you'll still be in zone 2 from all the other standpoints.
There is a 6 mile marathon thank you vary much......6×4
With a little on top 😅
I have just started running. Im 40 and no matter what i do my heart rate jumps to 150+. I try to keep it fown as much as possible but doesnt work. Also my "smartwatch" may not be the best.
I have since decided to run at a pace where i can breathe through my nose and know i can have a conversation. Thatd probably be zone 2 for me.
Exactly, if you can breathe relatively easily and have a conversation, that's zone 2 :)
This was a month ago, but depending on your fitness level many people will find themselves in zone 2 at a brisk walk. It's much better to work at that tempo consistently and slowly work your way up, as opposed to having your heart rate spike and pausing.
Good luck out there!
zone 2 weight lifting , is that possible, video plz, ty, homeslice
I think yes, it's possible by lifting lower weights, so your heart rate isn't over the top. I'll consider making a video as well, thanks for the tip :)
I run 3-4 times a week and between 3-6 miles evry time. I spend a lot of time in Zone 4 and Zone 5, I'm a 640-year old male. Is that recomemded or should I lower my effort to Zone 2?
I'm not sure how to answer that because I don't know you and your medical history :) If your doctor says an exercise is dangerous and you don't believe them, get a second or third opinion. All I can say is that if you're otherwise healthy and you feel good about your workouts, adding zone 2 shouldn't be a necessity. You can reap some of its benefits, like faster recovery, getting out of a plateau, etc.
I have risen blood pressure. Doing 2 training session a fay for 5 days.
But when I do zone 2 my blood pressure comes to normal. So weird
Not weird at all because zone 2 cardio improves blood circulation, which decreases blood pressure. Anyway, keep up the good work! 🩵💪
If say (approximate values) 220-36 age= 184, 184X.6= 110 and 184X.7 = 128, ( estimated zone 2 range is 110 to 128 bpm heart rate for age 36).
Then running at 2mph hr = 113 and 3mph hr = 136, would 3mph be too far into zone 3?
Nope, not really imho 🙂
Exactly the world today. Lots of critics and yet what are we good at?
🩵
The formula (220 - age) for MHR has been thoroughly and professionally debunked for years. MHR is highly individual and must be determined empirically in each case.
Yes, this formula is just a rough ballpark
Is there an optimal duration of a zone 2 run?
I can't find any study on this but I asked around and 30-60 minutes is what most trainers agree is great
60-70% of your MAX HR is too high for most .. Under 60% is enough for most of us to gain any fitness level over sitting on the couch..
You seriously still use 220 less age for max heart rate? I'm 50, and my measured max heart rate is around 200. If differs a lot from one person to the next. So what essentially is the difference between zone 2 and 3?
Okay,you're right. This is still a prevalent (though not best) formula. Besides, many people don't have accurate enough gadgets with medical precision. You can rely most on your perceived effort in this case.
Zone 3 isnt a 70-80-% heart rate during a 10k marathon for an average person.
A 10k marathon is an ambulance ride to the ER
Oh damn 😅 that was a great catch 😅 I meant, not body builders or athletes who have lower heart rates
i do my Zone 2 on the exercise bike. its easier to keep my heart rate n range and it gives my legs a differnet, less impact workout.... i'm old
i also feel like a quick spin could help improve my running cadence
Thanks for sharing! Yes, try to alternate when you can :)
If my MAXIMUM HR is 220 minus my age, I would be dead!
I get it -- not the most precise formula 😀
I want to run 3k in 8:30 so will zone -2 help me out too
Of course because it helps build endurance 🙂 your heart becomes better at pumping more blood in the same time span. Your lungs become better at getting more oxygen in with each breath. Plus, zone 2 running is great for recovery days 💪🩵
Thank you soo much 🙏 I can run around 9:30 but I wna go for 8 minute 😊
The 220 - age calculation is incorrect as the 220 number has not historical explanation of where it was derived from.
Yes, this formula doesn't have medical precision, but it's still good to give you a ballpark in most cases.
@@Fitnessdy In my case its wrong with 18 beats pr minute and totally useless formula
We use it for the exercise tolerance tests where I work, which I find a bit odd since it's so unreliable. But most patients can't walk for more than five minutes so it never becomes significant. Over in the CPET lab, however, the physiological measurements are far more precise: VO2, lactate 1 and 2, CO2 level, ECG reading etc. It's really fun.
If you wear a good watch it can show you the calculated max heart rate but i wouldnt trust it 100%.
Mine is currently at 193 max but my zone 2 according to 193 doesnt feel like zone 2
I couldn't get past the first 90 seconds of this video. There is no such thing as a 6 mile marathon. How can I trust anything you say in this video after you refer to a 6 mile marathon.
That's a good point :) I was just trying to translate km into miles but if you're really into marathon running, I guess that would definitely rub you the wrong way :) Anyway, thanks for the feedback, will keep it in mind for other clips (can't edit this one after publishing).
Zone 2 may be fine (needs a better metric), but this video's production is really annoying.
Hey, thanks for the feedback! What exactly makes the production annoying, would you say? :)
My heart ❤️ rate is below than fifty because of running in the morning is this good for health.
Cardio can decrease your resting bpm considerably. I also know a 26 yo fitness trainer who trains really hard and her heart rate is below 50 bpm while at rest
But if it was me, I'd double check with a doctor
Per my cardiologist, as long as you're not experiencing symptoms like chest pain or being lightheaded, you're fine to low 40s while resting, if you're fit. If you start dipping lower than that, you definitely want to get checked. 50 is absolutely fine for a fit person.
@@Fitnessdy. When I was doing competitive running when I was much younger my resting heart rate was 40. It’s been around 55 for most of my life since. I am now getting back into cardio and it’s now 45.
Rolfson Knoll
Marathons are 26.2 miles not 6 lol
You're so right! I was thinking about the 10k and doing the math to miles and then mixing it up with half marathons in my head to get this mess :)
220 - your age? Where is that 220 coming from?
It's an easy-to-use formula without medical degree accuracy, but still ok for the regular Joe/Jane.
I'm afraid I don't know enough math to understand how exactly they decided on this, but I can say that I've researched it and the formula is widely used. I even had it in my fitness trainer course.
For everyone smarter than me, here's a great resource to start:
www.ncbi.nlm.nih.gov/pmc/articles/PMC7523886/
Clark Michelle Jones Mark Davis Donna
Not sure I get your reference :)
Thank you for great video, I wish u can take great source from AHA or AAFP. Thank you
I will try my best, thank you :)
❤
Good presentation apart from the AI voice
Glad you liked it!!
Great information. But too much information which makes the video difficult and makes the viewers lose focus. I think it would be better if the content was more simple and had less information although what you were trying to explain was great.
Great input, I actually thought of that too. But at the end of the day, I decided not to produce the same type of generic fluff about zone 2 running that's all over the internet. The audience who's interested in the actual benefits may be interested in the real science behind this exercise, which is based on more information than what the internet typically feeds us :)
Disagree. The information is rather simple and to concentrate on a 8 minute video with decent to middle dense information should be absolutely possible.
The moment you said 220-age I am out. That is a ridiculous way to find your max heart rate. How about 230-age or 190-age. Might as well just pick what you want your max HR to be. Let’s see I am going with 213 that seems like a nice number.
I get your point, truly 😅 i realize well that it looks silly from the outside. However, that's the rule of thumb that's used for a rough calculation so that people can get the approximate figure. Of course you can be more precise in finding the exact number, but for a general purpose, 200-age is pretty good
So on the video you say you’re using science for training. Show me the science that recommends 220-age for max HR.On your video you could just give examples on how to really get your max HR.
www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm#:~:text=To%20estimate%20your%20maximum%20age,beats%20per%20minute%20(bpm).
That is not science. Where is a study of over 100 people or more. Just think about it there is no way a formula could come up with a reasonable close max HR for every person. It wouldn’t have to be that fast to either get you higher in Z3 which totally defeats the purpose or high in Z1 which would frustrate anyone trying to run in Z2. Hey just make a video showing the right way to find your Max.
@@GoneLong-wk8scit's actually a pretty common way to find a generic max heart rate. Calm down
Is walking, running???
Nope 😀 but some people, say beginners or those in recovery can get their heart rates in the same zone with power walking for example
Very good content. But totally ruined the experience with that infernal keyboard typing sounds each time there is text on the screen, its awful. It was so irritiating that I had to pause the video multiple times to recover from that fatigue. Whoever thought it was a good idea... if it was very occasional maybe it would have been ok. But being so frequent, its really a bad distraction from the content and cringy each time. Dont ruin your great content with stupid shit like that.
Thank you so much for your feedback! 💕
220 minus age sorry but this person needs to do more research that is totally bogus formula as no 2 people are the same. You MUST determine your maximum heart rate and not use a formula that is totally debunked
Thanks for commenting! In my defense, even Jeff from Athlean X uses it, and he's more knowledgeable than me 😀 here it is, in this video's description m.ua-cam.com/video/d6YW-GUD78E/v-deo.html&pp=ygUUYXRobGVhbiB4IGhlYXJ0IHJhdGU%3D
That said, I agree that this is not very precise, however it's a solid estimation for the average beginner. Of course, athletes and people more interested in exact figures can do the extended calculation. For now, I still see this formula used by many trainers. What are your thoughts, could it be you referred to people interested in more advanced fitness?
Why are you sorry? You clearly don't understand how it works. The 220 - age formula is a quick ballpark figure and everyone from an expert physiologist down to a UA-cam commenter knows it is a very rough figure. Now tell me, genius, how you would get an overweight, unfit or elderly person to safely max out their HR without risking injury or a medical episode?
So Neil, please enlighten us on how precisely we should do it instead of using a ballpark figure.... thanx...
@Paddyjack just buy any decent book on training to get the science. Peoples max heart rates can vary hugely just like lots of physical attributes. I am 53 based on the formula my max hr is 167 but I regularly run at that heart rate for at least 10 miles which shouldn't be possible if the formula was right. My max hr is 191. You don't need a lab to test it just a good hr monitor and go for a run putting in max effort for at least 10 mins after a good warm up and look at the average hr after your 10 min all out run. There are other options eg on a treadmill increasing the pace over time till you are at max and again taking the Ave hr for the time at max effort etc etc
@goodyeoman4534 you wouldn't I mean that would clearly be stupid. The formula is of no use to a very unfit person anyway. The need to get to a point of being fit enough to exercise before hr even becomes relevant.
That f******* typing sound made me exit video . Bye bye
Hey, thanks for letting me know! Your feedback matters 🙂
Agreed
AI generated trash😭
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@@Fitnessdy You can start by having a real person read the script rather than AI