Zone 2 Training
The Science-Backed Path to Longevity
At Naia, we believe that true longevity isn't just about living longer, it's about living better. This is the reason why we want to start a series with the goal of exploring and understanding the science behind different topics. Today, we will delve into heart rate zones and VO₂ max.
Understanding Heart Rate Zones
Heart rate zones show the intensity of your exercise based on your maximum heart rate (MHR). They're typically split into five zones:
Zone 1 (50–60% MHR): Very light activity, ideal for recovery.
Zone 2 (60–70% MHR): Light activity, promotes endurance and fat burning.
Zone 3 (70–80% MHR): Moderate activity, improves aerobic fitness.
Zone 4 (80–90% MHR): Hard activity, increases performance capacity.
Zone 5 (90–100% MHR): Maximum effort, develops speed and power.
Zone 2 training is defined by a pace where you can maintain a conversation, making it sustainable and effective for building an aerobic base.
VO₂ Max: A Key Indicator of Longevity 🫁
VO₂ max measures the maximum amount of oxygen your body can use during intense exercises. It's a strong sign of cardiovascular health and overall mortality risk. Studies have shown that individuals with higher VO₂ max levels have lower risks of chronic diseases and death from all causes.
Research shows that VO₂ max declines by about 10% per decade after the age of 30. However, regular (endurance) training, especially in Zone 2, can slow this decline and even improve VO₂ max over time.
Training in Zone 2 has many physiological benefits (check out the references!)
Mitochondrial Enhancement: Increases the number and efficiency of mitochondria, the energy powerhouses of cells.
Fat Metabolism: Improves the body's ability to burn fat as a fuel.
Insulin Sensitivity: Enhances glucose uptake, reducing the risk of type 2 diabetes.
Cardiovascular Health: Strengthens the heart muscle and reduces resting heart rate.
These adaptations contribute to better endurance, increased energy levels, and a reduced risk of chronic diseases.
Implementing Zone 2 Training in Your Routine
Incorporating Zone 2 training doesn't require drastic changes:
Frequency: Aim for 3–4 sessions per week, each lasting 45–60 minutes.
Activities: Choose low-impact exercises like walking, cycling, swimming, or hiking.
Consistency: Gradually increase duration and frequency as your fitness improves.
Remember, the goal is to maintain a pace where you can comfortably hold a conversation.
Here is a view from our fast morning walk at 7 AM in Zurich.
A Naia Lifestyle focused on Longevity
At Naia, we're committed to helping you redefine health and longevity through science-backed practices. Zone 2 training is a sustainable, effective approach to enhance your cardiovascular health, boost your VO₂ max, and ultimately, improve your quality of life.
Join our community to access personalized training plans, nutritional guidance, and tools like our upcoming Longevity Dashboard app to track your progress.
With health and love,
Miral & Adam
Team Naia
References:
Mandsager, K., et al. (2018). Association of Cardiorespiratory Fitness and Mortality Among Adults. JAMA Network Open.
Landmark, E. (2018). Survival of the fittest: VO₂ max, a key predictor of longevity? Frontiers in Bioscience.
Marshall, R. N. (2022). Zone 2 Endurance Training and Its Relationship With Longevity. Healthspan Research Review.