Shervin Shaikh, a YouTuber and content creator in the health and wellness space, embarked on a 3-month journey strictly adhering to the Zone 2 Protocol, as developed by experts Dr. Iñigo San-Millán and Dr. Peter Attia, to explore its effects on health optimization and personal well-being.
Understanding Zone 2 Training
Zone 2 training is a low-intensity cardiovascular exercise method that targets 60-70% of an individual's maximum heart rate[1][2]. This form of training primarily utilizes fat and oxygen as energy sources, allowing for sustained effort over extended periods[3]. During Zone 2 workouts, athletes should be able to maintain a conversation without becoming overly breathless, indicating the appropriate intensity level[1][3]. The benefits of Zone 2 training include improved aerobic capacity, enhanced fat utilization, increased mitochondrial density, and better lactate clearance[2][3]. Many elite athletes dedicate 60-75% of their training time to Zone 2 exercises, recognizing its importance in building a strong aerobic base and supporting overall endurance performance[2][4].
Dr. Peter Attia's Influence
Dr. Peter Attia has emerged as an influential figure in the health and wellness space, known for his innovative approach to longevity and preventive medicine. As a physician focused on the science of longevity, Attia has gained a large following through his podcast "The Drive" and his best-selling book "Outlive"[1][2]. His work emphasizes evidence-based practices for optimal health, including nutrition, sleep, exercise, and emotional well-being[1]. Attia's influence extends beyond his audience, as he has been involved in designing and analyzing medical studies, particularly in areas related to wearable technology and health monitoring[4]. His dedication to translating complex scientific concepts into actionable strategies has made him a trusted authority for both medical professionals and the general public seeking to improve their health and extend their healthspan[1][2].
Implementing Zone 2 Workouts
Implementing Zone 2 workouts involves selecting appropriate activities and maintaining the correct intensity. Suitable exercises for Zone 2 training include cycling, walking, running, and swimming, with cycling being particularly effective due to its low-impact nature[4]. Beginners should start with 20-minute sessions, gradually increasing to 60-minute workouts over time[4]. To ensure proper intensity, maintain a pace where you can hold a conversation without becoming breathless[1][3]. For those new to Zone 2 training, it's recommended to incorporate 1-2 sessions per week, allowing for gradual adaptation and improvement[4]. Using a heart rate monitor or perceived exertion scale can help maintain the target intensity, with Zone 2 typically feeling like a 3 out of 10 on the Rate of Perceived Exertion scale[4].
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