Improve Your Longevity In Less than 30 minutes/week with Zone 5 training.

Introduction

• Dr. Robin Lewis, a naturopathic physician in Vancouver, BC, discusses zone 5 cardio.

• Zone 5 cardio involves exercising at 90 to 100% of your maximum heart rate.

• Common duration: 10-30 seconds of intense effort is sustainable for most individuals.

• Type of training often referred to as HIIT (High-Intensity Interval Training) or SIT (Sprint Interval Training).

Defining Zone 5 Cardio

Max Heart Rate Calculation

• Maximum heart rate defined as 220 minus your age.

• Example: For a 30-year-old, max heart rate is 190; 90% target would be 170 bpm.

• Exercise testing gives a more accurate measurement compared to the formula.

Importance of Precise Measurement

• Personal experience with Pinoy testing (exercise with gas exchange measurements) provides individual max heart rate assessment.

• Average athletes may not achieve the equation-derived maximum heart rate.

Benefits of Zone 5 Cardio

Improved VO2 Max

• VO2 max is an indicator of lung health, heart health, and metabolic efficiency.

• High VO2 max correlates with reduced risk of mortality; top 3% in VO2 max have a fivefold lower risk of death compared to lower percentiles.

Understanding VO2 Max

• Measurement of maximum oxygen intake per minute relative to body weight.

• Involves determining lung capacity, blood oxygenation, and tissue oxygen consumption.

• Healthy lung function, efficient cardiovascular systems, and oxygen-hungry muscles are crucial.

  • Lung Health: Damaged lungs may reduce VO2 max capacity.

  • Cardiovascular Health: Effective blood oxygen transport is essential for maximizing VO2 max.

  • Muscle Health: Strong muscles depend on oxygen for energy; more effective muscles lead to a lower remaining oxygen by the time blood returns to the lungs.

Additional Benefits of Zone 5 Training

Mitochondrial Function

• Zone 5 training enhances both the number and function of mitochondria in muscle cells.

• Mitochondria are responsible for utilizing sugars and fats for energy, which is critical during intense exercise.

Conclusion

• Zone 5 cardio offers substantial health benefits for everyone, not just elite athletes.

• Proper monitoring and approach can prevent overtraining and maximize health outcomes.