Zone 2 - Peter Attia https://peterattiamd.com/category/exercise/aerobic-zone-2-training/ Thu, 27 Feb 2025 17:21:27 +0000 en-US hourly 1 https://peterattiamd.com/wp-content/uploads/2023/04/cropped-apple-icon-32x32.png Zone 2 - Peter Attia https://peterattiamd.com/category/exercise/aerobic-zone-2-training/ 32 32 #338 ‒ Peter’s takeaways on aerobic exercise and VO2 max, insulin resistance, rising healthcare costs, treating children with autism and ADHD, and strength training | Quarterly Podcast Summary #4 https://peterattiamd.com/qps4/ Mon, 03 Mar 2025 05:15:00 +0000 https://peterattiamd.com/?p=32932 “You need to tackle the foe [type 2 diabetes] by addressing more than one leg of the stool at a time.” —Peter Attia

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]]> #336 – AMA #68: Fasting, well-balanced diets, alcohol, exercise for busy people, wearables, emotional health, assessing cardiovascular health, and more https://peterattiamd.com/ama68/ Mon, 17 Feb 2025 05:15:00 +0000 https://peterattiamd.com/?p=32335 “It's the calorie restriction that provides the greatest benefit. How you go about achieving it is really a function of your style.” —Peter Attia

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]]> #331 ‒ Optimizing endurance performance: metrics, nutrition, lactate, and more insights from elite performers | Olav Aleksander Bu (Pt. 2) https://peterattiamd.com/olavaleksanderbu2/ Mon, 13 Jan 2025 05:15:00 +0000 https://peterattiamd.com/?p=31776 “Sometimes it makes it more universally easy to understand if we think of what kind of sport we do as a function of intensity and duration.” —Olav Aleksander Bu

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]]> #318 ‒ Cycling phenom and Tour de France champion Tadej Pogačar reveals his training strategies, on-bike nutrition, and future aspirations https://peterattiamd.com/tadejpogacar/ https://peterattiamd.com/tadejpogacar/#comments Mon, 23 Sep 2024 08:45:50 +0000 https://peterattiamd.com/?p=26215 “You see all these three things—the speed, heart rate, and power. Then you see how you feel and which zone are you really in.” —Tadej Pogačar

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]]> https://peterattiamd.com/tadejpogacar/feed/ 8 Is zone 5 training okay to do immediately following zone 2 training? https://peterattiamd.com/is-zone-5-training-okay-to-do-immediately-following-zone-2-training/ Mon, 16 Sep 2024 23:42:39 +0000 https://peterattiamd.com/?p=19357 This video clip is from #201 – Deep dive back into Zone 2 with Iñigo San-Millán, Ph.D., originally released on March 28, 2022. https://youtu.be/OT91-FDmX4o  

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]]> A guide to Zone 2 training: its profound impact on health, detailed training instructions, addressing male and female differences, and more https://peterattiamd.com/guide-to-zone-2-training/ https://peterattiamd.com/guide-to-zone-2-training/#comments Wed, 21 Aug 2024 11:00:00 +0000 https://peterattiamd.com/?p=25690 Zone 2 training is critical for improving and maintaining mitochondrial health and aerobic capacity, so we’ve put together a resource to answer all of your questions about this pillar of exercise and how to get the most out of Zone 2 training.

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]]> https://peterattiamd.com/guide-to-zone-2-training/feed/ 26 #312 – A masterclass in lactate: Its critical role as metabolic fuel, implications for diseases, and therapeutic potential from cancer to brain health and beyond | George A. Brooks, Ph.D. https://peterattiamd.com/georgebrooks/ https://peterattiamd.com/georgebrooks/#comments Mon, 05 Aug 2024 08:45:28 +0000 https://peterattiamd.com/?p=25578 “Lactate is not just an innocent bystander. It's a participant in the process of powering muscle, in fact, all cells.” —George Brooks

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]]> https://peterattiamd.com/georgebrooks/feed/ 1 #307 ‒ Exercise for aging people: where to begin, and how to minimize risk while maximizing potential | Peter Attia, M.D. https://peterattiamd.com/exerciseforagingpeople/ https://peterattiamd.com/exerciseforagingpeople/#comments Mon, 24 Jun 2024 08:45:27 +0000 https://peterattiamd.com/?p=25313 “The name of the game is play the game and stay in the game forever. And so we are really looking to minimize injury here and we're looking to minimize burnout.” —Peter Attia

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]]> https://peterattiamd.com/exerciseforagingpeople/feed/ 10 #305 ‒ Heart rate variability: how to measure, interpret, and utilize HRV for training and health optimization | Joel Jamieson https://peterattiamd.com/joeljamieson/ https://peterattiamd.com/joeljamieson/#comments Mon, 10 Jun 2024 08:45:33 +0000 https://peterattiamd.com/?p=25232 “The older you get… you have to be much more acutely aware of what your body can and can't do. And that's part of what HRV can help you understand.” —Joel Jamieson

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]]> https://peterattiamd.com/joeljamieson/feed/ 5 The [almost] unbelievable effects of a high maximal aerobic capacity on all-cause mortality https://peterattiamd.com/all-things-vo2-max/ https://peterattiamd.com/all-things-vo2-max/#comments Wed, 03 Apr 2024 11:00:00 +0000 https://peterattiamd.com/?p=24864 Everything you need to know about VO2 max

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]]> https://peterattiamd.com/all-things-vo2-max/feed/ 10 #285 – AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more https://peterattiamd.com/ama55/ https://peterattiamd.com/ama55/#comments Mon, 15 Jan 2024 09:45:54 +0000 https://peterattiamd.com/?p=24395 “Nothing comes close to having a greater impact on the length and quality of your life than your training. And unfortunately, we can't put it in a pill. You’ve got to be able to do it. There's no biohack for it.” —Peter Attia

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]]> https://peterattiamd.com/ama55/feed/ 5 #262 – AMA #49: Heart rate recovery, strength training, rucking, kidney function, and brain health https://peterattiamd.com/ama49/ https://peterattiamd.com/ama49/#comments Mon, 17 Jul 2023 08:45:41 +0000 https://peterattiamd.com/?p=21070 “[Heart rate recovery] is one of the metrics that we should care about just as we care about VO2 max and just as we care about resting heart rate.” —Peter Attia

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]]> https://peterattiamd.com/ama49/feed/ 7 #261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | Peter Attia, M.D. https://peterattiamd.com/training-for-the-centenarian-decathlon/ https://peterattiamd.com/training-for-the-centenarian-decathlon/#comments Mon, 10 Jul 2023 08:45:29 +0000 https://peterattiamd.com/?p=21065 “I would never want anybody to come away from this thinking, ‘I'm too old to do anything about it.’ I think as long as you're breathing, you have a chance to do something about it.” —Peter Attia

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]]> https://peterattiamd.com/training-for-the-centenarian-decathlon/feed/ 6 #252 ‒ Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting | Rhonda Patrick, Ph.D. https://peterattiamd.com/rhondapatrick2/ https://peterattiamd.com/rhondapatrick2/#comments Mon, 01 May 2023 08:45:03 +0000 https://peterattiamd.com/?p=20763 “My perspective has shifted as any scientist that's following data should… When new data comes out, you have to reassess things.” —Rhonda Patrick

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]]> https://peterattiamd.com/rhondapatrick2/feed/ 7 #242 – AMA #44: Peter’s historical changes in body composition with his evolving dietary, fasting, and training protocols https://peterattiamd.com/ama44/ https://peterattiamd.com/ama44/#comments Mon, 13 Feb 2023 09:45:21 +0000 https://peterattiamd.com/?p=20287 “Trends matter. You're treating what you see, but you're mindful of the trends.” —Peter Attia

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]]> https://peterattiamd.com/ama44/feed/ 20 #239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I) https://peterattiamd.com/andygalpin/ https://peterattiamd.com/andygalpin/#comments Mon, 23 Jan 2023 09:45:35 +0000 https://peterattiamd.com/?p=20181 “The atrophy of fast-twitch fibers is almost exclusively the problem with aging and muscle.” —Andy Galpin

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]]> https://peterattiamd.com/andygalpin/feed/ 6 #223 – AMA #39: The Centenarian Decathlon, zone 2, VO2 max, and more https://peterattiamd.com/ama39/ https://peterattiamd.com/ama39/#comments Mon, 19 Sep 2022 08:45:58 +0000 https://peterattiamd.com/?p=18806 “Time, intensity, and specificity are going to be necessary components to give you the optionality to be able to be as physically active as possible when you're in the final decade of your life.” —Peter Attia

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]]> https://peterattiamd.com/ama39/feed/ 11 #218 – AMA #38: Can you exercise too much? https://peterattiamd.com/ama38/ https://peterattiamd.com/ama38/#comments Mon, 15 Aug 2022 08:45:40 +0000 https://peterattiamd.com/?p=18577 “We tend to be far more confident than we turn out to be justified in being.” —Peter Attia

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]]> https://peterattiamd.com/ama38/feed/ 6 #217 ‒ Exercise, VO2 max, and longevity | Mike Joyner, M.D. https://peterattiamd.com/mikejoyner/ https://peterattiamd.com/mikejoyner/#comments Mon, 08 Aug 2022 08:45:19 +0000 https://peterattiamd.com/?p=18563 “The idea is to live a long time and then die quickly with minimal disability." —Mike Joyner

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]]> https://peterattiamd.com/mikejoyner/feed/ 6 How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/ Tue, 17 May 2022 00:02:30 +0000 https://peterattiamd.com/?p=18054 This video clip is from episode #201 – Deep dive back into Zone 2 with Iñigo San-Millán, Ph.D. (Pt. 2), originally released on March 28, 2022.

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]]> The difference between maximum aerobic capacity and efficiency https://peterattiamd.com/why-a-higher-vo2-max-isnt-always-better/ Mon, 16 May 2022 23:43:08 +0000 https://peterattiamd.com/?p=18056 This video clip is from #151 – Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance, originally released on March 1, 2021.

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]]> Breaking down VO2 max: Definition, history, why it plateaus, and whether it really matters https://peterattiamd.com/breaking-down-vo2-max/ Mon, 16 May 2022 23:39:35 +0000 https://peterattiamd.com/?p=18055 This video clip is from #151 – Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance, originally released on March 1, 2021.

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]]> #206 – Exercising for longevity: strength, stability, zone 2, zone 5, and more https://peterattiamd.com/exercising-for-longevity/ https://peterattiamd.com/exercising-for-longevity/#comments Mon, 09 May 2022 08:45:21 +0000 https://peterattiamd.com/?p=17953 “We can do zone 2 our entire lives; we can do it safely, and it just yields enormous dividends.” —Peter Attia

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]]> https://peterattiamd.com/exercising-for-longevity/feed/ 29 How to find your “Zone 2” without using a lactate meter https://peterattiamd.com/how-to-find-your-zone-2-without-using-a-lactate-meter/ https://peterattiamd.com/how-to-find-your-zone-2-without-using-a-lactate-meter/#comments Wed, 30 Mar 2022 16:32:36 +0000 https://peterattiamd.com/?p=17624 This video clip is from episode #201 – Deep dive back into Zone 2 with Iñigo San-Millán, Ph.D, originally released on March 28, 2022.

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]]> https://peterattiamd.com/how-to-find-your-zone-2-without-using-a-lactate-meter/feed/ 1