The practice consists of training at 60 or 70% of the maximum heart rate (FCM) and helps build greater resistance and improve energy efficiency.
Perform physical activity is Fundamental to health and people’s lifestyle. To do this, there are a lot of routines and training methods: there are those who choose to run or others who prefer to go to a gym. However, there is a practice known as “zone 2” that can be crucial for health, according to specialists.
Zone 2 method consists of a Training by heart rate zones where it trains at 60 or 70% of the maximum heart rate (FCM). This helps build greater resistance, improve energy efficiency and recovery, and protect the body against wear and injuries.
The doctor Andrew Hubermanneuroscientist and professor neurobiology and ophthalmology at the Faculty of Medicine of Stanford (USA), said: “The scientific data suggest that we should all do between 150 and 200 minutes at least in zone 2 a week a week to improve cardiovascular and cerebrovascular health and other aspects related to longevity”
DCotor Andrew Huberman
YouTube
“In my case, it’s a day a week in which I do 70 and 90 minutes of soft race. I can keep my breathing at all times or have a conversation with someone. Sometimes it also consists of going out to walk alone or with other people. Sometimes those walks extend from one to four hours, depending on the circumstances. And always try to do the outdoors because I like to be in nature, sunbathe and breathe fresh air, ”he added.
The expert ensures that one of his biggest teachings came following a conversation with Dr. Andy Galpin, where he told him that the best way to make cardio in zone 2 is Increase the amount of walks to a fast pace and complete it doing everyday things How to return with the purchase of the supermarket, play with children, walk in work meetings or while talking on the phone.
In this way, the doctor indicates that this method can be applied in daily activities, which is ideal for people with occupied lives.
Cardio exercises to do at home
There are times where people They do not have enough time to do physical activity On the street, run or go to the gym. It is for that reason that many opt for go at homea practice that even made a lot of strength in the post pandemic years. Some are detailed below:
- Skipping: It stands up and consists of carrying the knees to the chest alternately. The speed that progresses is increased.
- Burpees: Combine squat movements, iron, flexion and vertical jump in a continuous sequence. It is an intense exercise that works several muscle groups and improves both cardiovascular resistance and strength.
- Mountain Climbers: It consists of starting in an iron position and bringing the knees to the elbows. Work your legs and the resistance of the upper train.
- Jumping Jacks: It consists of opening and closing the legs synchronized by small jumps. It is used to train resistance and coordination
- Jump the rope: A known activity that helps coordination, which can start with simple leaps and alternate them with crusaders.
Cardiovascular exercises
The benefits of cardio
Physical activity not only provides great advantages to the body but also to mental health. In the case of the cardio, his exercises can:
- Strengthen the heart.
- Reduce the risk of disease related to cardiovascular health (such as hypertension, diabetes or cholesterol).
- Decrease stress, anxiety and depression.
- Provide positive hormonal stimuli.
- Enhance lung capacity.
- Improve sleep quality.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
