Long Zone 2 Cardio: #Fitover40
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For improved:
Heart health.
Aerobic capacity.
Lower blood pressure.
Reduced chance of cancer.
Reduced chance of stroke, & cardiovascular 'events'.
Improved vascularisation of muscle.
Reduced chances of falling.
Reduced asthma symptoms.
Reduced chronic pain.
Improved sleep.
Stronger immune system.
Regulated blood sugar and weight.
More robust brain tissue.
Improved mood.
5 mins > 1.5 hours
Zone 2, pick your modality and duration.
We are aiming to build up to around 3 hours a week of Zone 2.
Beyond 3-5 hours, you'll get performance benefits, but the health benefits plateau. You could do this in one long run/ ride/ row or split it up. A single long workout has the benefits of getting it done and leaving the rest of your week free for other training, but will need to be built up to.
If you have one, use a heart rate monitor (HRM). Without one, you will probably work too hard.
Aim to increase volume by 10% per week, but no more.
Keep the intensity in zone 2.
Find zone 2 by using this formula: (220- your age) x 0.6 for the bottom of zone 2 (220- your age) x 0.7 for the top of zone 2
Photo by <a href="https://buff.ly/3VlsVjK">Victor Freitas</a> on <a href="https://buff.ly/3Vpw1Du">Unsplash</a>
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