The Best Exercise For Health, Fitness, and Longevity

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The Best Exercise For Health, Fitness, and Longevity

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In this video, Jonathan from the Institute of Human Anatomy discusses one of the most effective types of exercise for optimizing fitness, health, and longevity, called zone 2 training. He discusses the specific fitness benefits of zone 2 training such as strengthening the heart and other cardiovascular structures, as well as how it improves mitochondrial function and metabolic efficiency. He also discusses how these adaptations help to reduce the risk of cardiovascular disease and metabolic dysfunctions such as diabetes, and of course talks about how to do this type of training and incorporate it into your routine with other types of training such as strength training.

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Video Timeline

00:00 - 00:52 Intro
00:53 - 01:24 One of the Most Important Types of Exercise - Zone 2 Training
01:25 - 02:00 Why Should Everyone Consider Doing Zone 2 Training?
02:01 - 03:30 Benefits to the Heart and Muscles (Slow-Twitch vs. Fast-Twitch)
03:31 - 04:54 Improving Blood Flow By Increasing the Number of Capillaries
04:55 - 05:58 Increasing the Size and Number of Mitochondrial - Metabolic Efficiency
05:59 - 08:00 Misconceptions About Lactic Acid (Lactate)
08:01 - 09:06 How Lactic Acid (Lactate) Builds Up in the Muscles During Exercise
09:07 - 10:44 Zone 2 Training Helps You Process Lactate More Efficiently = Increased Fitness
10:45 - 11:46 How Training Improves Lactate Processing in the Muscles
11:47 - 13:31 How Training Improves Lactate Processing in Your Heart & Liver
13:32 - 17:16 Finding Your Zone 2 - How to Do This Type of Training
17:17 - 19:40 How to Incorporate Zone 2 Training Into Your Workout Routine
19:41 - 21:18 Most Important Health & Longevity Benefit of Zone 2 Training?
21:19 - 22:58 Brilliant Lifelong Learning!

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References:
Dunford, Marie; Doyle, J. Andrew. Nutrition for Sport and Exercise (p. 360-362). Cengage Learning. Kindle Edition.

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Lactate Meter:

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License code: WQM4U64OIQYPLYYG

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#anatomy #fitness #exercise

[IRFANMAGRAY]

No matter what, exercise-morning or evening, doesn’t matter. But move your butt and go. Good luck exercising!

[CrestedSaguaro]

As far as exercise goes, this one phrase is golden: "The only bad workout is the one that didn't happen." 😉

[aanchaallllllll]

1:28: ✅ Zone 2 training, a form of steady state cardio, has numerous health and fitness benefits for everyone.
3:28: 💪 Developing slow twitch fibers through Zone 2 training has indirect benefits for fast twitch fibers, such as increased capillarization, improved nutrient delivery, and removal of metabolic byproducts.
7:21: ✨ Lactate is not a waste product, but a valuable source of energy for the body during exercise.
10:45: 💪 Zone two training improves the size and quality of mitochondria, aids in lactate processing, and benefits both slow and fast twitch muscle fibers.
14:33: 💡 The most effective way to find your zone two is through the talk test, where you can maintain a conversation while exercising.
17:31: ✅ Zone 2 training helps improve cardiovascular fitness and metabolic efficiency.
20:48: 📚 Zone 2 training can help reduce the risk of metabolic dysfunctions like type 2 diabetes.
Recap by Tammy AI

[TheMilkMan]

I remember when I was able to say, "The mitochondria is the powerhouse of the cell, " but then I started Uni and it became "the ATP synthesis by oxidative phosphorylation." That was a day I'll always remember as it crushed me. Not long after that was the day I could no longer just say "Krebs Cycle, " but instead had to list each of the steps. Don't go to Uni kids. It takes the magic out of your childhood.

[rebel_cash]

Thank you for this. I've recently lost 69 lbs and down from 265. I definitely plan to try the zone 2 training. Over 20 years have passed with me taking care of patients and not taking care of myself. I once was a dedicated 5-6 day per week gym guy but admittedly didn't do the amount of cardio I needed . I was scrawny and placed emphasis on gaining weight . I gained 50 lbs muscle going from 145 to 195 but as life and career happened I became sedentary and went from 195 to 265 and out of shape and out of breath. With the kids growing and spreading their wings I am inspired to get back my endurance and do some mountain elk hunting and African hunts . Despite knowing my anatomy and physiology I just seemed somewhat overwhelmed on how to proceed on my journey. You have helped me enormously. Thanks so much .

[SammieSoSubmissive]

Exercise is hard work, but the end results are worth every burn💪🏿🖤🖤🖤

[rddeb]

For all the people who might consider starting to work out: When you first start, NEVER start using schedules or goals (for example achieving a certain weight) but learn to love doing the activity itself. The moment your goal is your only motivation; it's just a matter of time before you quit and it's been for nothing.

I, for example, love lifting weights. (bodybuilding/powerlifting) Let's say there's an exercise that would definitely increase my gains but I absolutely hate doing it; I'll simply pass on that. I won't let that potentially harm my love for the sport.

When you've ''learned'' to love the activity itself, you can always set up goals or challenges in the future if that's something that you want to do.

[pelagic]

What a knockout lecture! Dr. Robert Baron at UCSF mentioned that working with pre-diabetic patients with exercise and diet outperformed Metformin in one of their clinical trials, which supports what you are saying here. Very proactive, useful, actionable information for a long health span. Thank you.

[AngelInTheCloudz]

Consistency is key! 🔑 It doesn’t matter what you do, as long as you do something daily, it will get you healthier. Slow and steady wins the race! 🐢 🐇

[KemonoB]

I’ve been excercising since 13yrs old, 26 now and I’ve seen the consistent within my body and upgrades I’ve been receiving rather than downgrades or pain and hurt. Also working in my CPT. Love IHA, I’m learning so much!

[mccrabby]

We need a Part 2 with even greater detail. It's so interesting and educational, love it

[GamerDave]

You and Adam seem to have been Top of your classes. Great explanation of Everything guy's. Really enjoy the learning process of basic bodily functions.

[ZuhayrZahed-dmes]

I love your videos so much. I watch your content purely for fun. I got into exercising a lot over the last year and it's turned into a hobby for me. Your channel is one of my few go to channels to learn more about exercise science. The videos are super informative and organised, and I hope you never stop making them.

[Reticulosis]

I love the exercise videos. You guys definitely help me refresh my A&P as I go through nursing school. I definitely need to stay on top of my fitness, school is stressful and I can tell my fitness is plummeting, I gotta keep that DD-214 pounds off of me 😂

[RenegadeX]

Thank you doctor, you have confirmed that Zone 2 exercise is key. I have been practicing zone 2 for two years now and work out 3 to 4 days a week averaging 10 to 12 miles per workout, 2 hours per workout. I use a polar beat heart rate chest monitor along with a sports watch to monitor total steps per workout. I also incorporate light weight training in between aerobic exercise. These two methods combined with cutting carbs and processed sugar out of your diet are key to getting you to your zone. Bottom line it's challenging work and gets easier as you progress, and the benefits are great. I passionately believe that we as humans need to get back to that "hunter gatherer" stage in human evolution to achieve our ultimate health goals because we have gotten lazy in the process which in turn has brought all the diseases and the shortening of life expectancy. We don't need get rich diet plans or magic pills to get to our fitness goals, all we need is taking what we already know and combining it with getting off our buts and moving.

[Rene-uzeb]

For me it's sleep, when nutrition is good. I can feel regeneration at around 7.5 to 8.5 h sleep (usually with interruptions but that doesn't matter), quite literally. Like an upgrade cycle, fluids replaced, tissues tighten, regen. To what degree that is really what's happening I am not sure, but I think it could be.

[marshallgiles]

I enjoy doing high intensity weight training, kickboxing, sprint intervals, and the best is sandbag workouts, and walking.

[agi]

Health professionals like you provide right and accurate information unlike some fitness gurus who give inaccurate information, I felt more power, healthy and less strained when doing more volume with less intensity. Your handwriting is very much like mine and I know it's bad and stems from laziness!.

[PraveenSrJ]

Watched 22 minutes of the whole entire video and loved every minute of it. Thanks again

[GamerDave]

My job Requires at least a 1.5 miles walking distances 5 to 7 nights a week depending on coverage. I Love it lol.