Why You Need Zone 2 Cardio (And How to Do It)

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Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
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✅ Let's Connect:

[MrXrisd]

Any video you do on zone 2 cardio is Gold. More please! 👊

[difficult.e]

So helpful, thank you for this information

[bentitcombe]

Hi Matt. I find all your videos extremely helpful and informative. They have helped my so much in my own training plans. Would you be able to do a video on muscle imbalances, the effects they can have as well as how to fix them? Thanks for your time

[williamjacob]

Would be great to see more content on how zone 2 improves aerobic fitness and the different aerobic adaptations that occur with varying intensities. Joel jamisons book was gold for explaining this

[alantay]

Can you please advise why the number 220? Where does this number come from? Thanks.

[florisvanmaanen]

4:00 'you could do shadow boxing' shows Mike Tyson beating the living sht out of his trainer XD

[Dj_Leoguerrero]

Great content !! Question here: how it applies into an strengh and conditioning program where the goal is not be a runner, just to increase the cardio capacity over time for life. I've found that 45 min of zone 2 cardio after a lower body day for example is extremly hard and i feel that is not a good strategy for the recovery process. I normally do 15 mins of zone 2 two times per week after an upper body session, in the middle of the week a complete day dedicated just to do HIIT, and maybe on sundays run 5km on zone 3/4.
I feel i've getting bettter over time but i don't know for how long it will be and if i'm doing the right thing.

Thanks !

[MsGigiiiiiGoNZalEZ]

Could you speak on the benefits of training in the other cardio zones? Also something I heard is that sprinting is something you use or lose especially once hitting 30. What are your thoughts on that?

[KenanTurkiye]

Yeah, I get more and more energy in Z2, amazing.

[jordonbautista]

What would you recommend for combat athletes as far as minutes per week in zone 2?

[ponirulappan]

I had one doubt, what about interval session, which zone we should run on the interval session?

[marcus]

Why you didnt use the Karvonen Formular? (Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR)
Then your numbers dont fit for zone 2 when i use the karvonen formular…

[falsificationism]

220-42 = 178

Actual max HR: 204. Haven't dropped dead yet 🤞🏽 Curious how far off others are.

[SuperTreybo]

Hey good video the movement system! So if my best half marathon… done in Nov of 2021 on a cold day. Best marathon is 1 hour 44 min and 45 seconds. Average 8 min pace I should be doing most of my runs at 10-10 30 min paces. Most my long 13-15 mile runs 10 30 paces right? I also noticed during summer time running most my mileage on treadmill at gym helped me build my aerobic base and get faster for fall outside. I live in muggy humid myrtle beach and the humidity here can sky rocket your heart rate no matter what. In October of 2023 I was on pace to blast past my half pr of 144 and the week before the half marathon it was 50 degrees outside I ended up running 1 46 training my faster 13 miler training at pretty easy effort…. But one week later race day it was 72 degrees and 95 percent humidity the morning of the half marathon. I blew up and ended up with 1 hour 49 min and I could not keep my heart rate down whole race u was so frustrated. I’m hoping this fall I can blast past 1 44 but myrtle beach weather is unpredictable. Should I do my tempo runs at 750-8 min for 6-8 miles also? And zone 2 at 10 min paces ?

[Sunflowers-Pumpkins]

Women’s max heart rate is a different formula

[gsplus]

all of you who don't know exactly your max HR, just try to keep it around 127 - 133 and you're OK for zone 2;)