The Minimum Effective Dose of Zone 2 (Z2) Training
After diving into strength training’s minimum effective dose, I was amazed by the results from minimal effort. Now, I’m exploring Zone 2 training, trying to answer two key questions: Is cardio worth my time, and what’s the least I can do to get the benefits? Join me as we explore aerobic fitness and uncover the answers.
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The minimum effective dose (MED) refers to the smallest amount of a substance or intervention that produces a desired outcome or effect. This concept is often used in medical and scientific research to determine the optimal amount of a drug or treatment that is needed to produce a therapeutic effect. The idea is to use the lowest possible dose that will still provide a meaningful benefit, in order to minimize the risk of side effects and reduce costs.
The MED can be used in various contexts: caloric intake, lifting, productivity, meditation, sleep, supplements, medications, sun exposure, etc. This article will focus on the minimum effective dose of exercise, specifically Zone 2 training. The question, then, comes down to: what is the least amount of time spent in zone 2 to achieve the health benefits?
Determining a minimum threshold for Zone 2 training is difficult because there is not adequate evidence-based research that looks specifically at this. Fortunately, there are very intelligent people who are fascinated by this topic who have looked at it.
Peter Attia, host of The Drive podcast, author of Outlive, and a physician focused on longevity; considers Zone 2 training to be an essential part of health and one of his four pillars of fitness (stability, strength, and high intensity/anaerobic capacity being the others).
Attia interviewed one of the leading experts in this field, Iñigo San-Millán, in an interview on his podcast where they dove into the nitty gritty of Zone 2 training. For background, Iñigo San-Millán, Ph.D is a renowned physiologist who specializes in exercise-related metabolism and he is the head coach of the World Tour cycling team UAE Team Emirates and the personal coach of Tour de France winner Tadej Pogačar.
Through this interview (and some other discussions on the topic), the minimum effective dose of Zone 2 training emerges.
My family recently bought me a Flexispot Bike Desk for my birthday which allows me to get my writing in while keeping my heart rate in Zone 2
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