Quick Summary:
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Video Source:
Watch on YouTube
Zone 2 training is one of the most promoted approaches on social media. It is presented as the best way to improve endurance, burn fat and support mitochondrial health. This wepisode examines what the research actually shows. Dr. Karlie Intlekofer will be joined by Dr. Brendon Gurd and Kristi Storoschuk from Queen’s University to share evidence on exercise intensity, highlight where Zone 2 is effective and explain where other approaches deliver greater benefits.
Takeaways
– Higher exercise intensities lead to greater physiological adaptations.
– Mitochondrial function is crucial for overall health and performance.
– Intensity should be varied throughout the week for optimal results.
– Fat burning is more about total energy expenditure than the percentage of fat burned during exercise.
– Exercise intensity can be relative to individual fitness levels.
– Enjoyment in exercise is key for long-term adherence.
– Personal trainers should focus on pushing intensity when appropriate.
– Older adults may need to start with lower intensities but can progress to higher intensities safely.
– The messaging around exercise should include a balance of intensities, not just Zone 2.
Reference
Storoschuk, Moran-MacDonald, Gibala & Gurd. Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population. Sports Medicine 2025; 55(7): 1289-1300.
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exercise intensity, Zone 2 training, mitochondrial health, fat burning, fitness recommendations, high intensity training, exercise physiology, personal training, health benefits, exercise adaptations
