What are the benefits of zone 2 and more intense cardio, versus walking?

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Zone 2 cardio, more intense cardio, and walking each have unique benefits as discussed by on the .

Benefits of Zone 2 Cardio

  • Cardiovascular and Brain Health: Zone 2 cardio is crucial for cardiovascular and brain health. It improves blood circulation, which is essential for brain function and helps release growth factors and anti-inflammatory cytokines. This enhances overall brain health 1.
  • Easy Integration: Zone 2 cardio can be seamlessly integrated into daily activities such as walking briskly while talking, hiking, or running errands. This makes it easier to achieve the recommended 200 minutes per week without specifically scheduling workout sessions 2.
  • Endurance: It allows for maintaining a conversation while exercising, thus improving cardiovascular endurance without excessive strain 2.

Benefits of More Intense Cardio

  • Mitochondrial Health: High-intensity interval training (HIIT) significantly boosts mitochondrial function and increases mitochondrial numbers, improving cellular energy production 3.

    Cardiovascular Exercise Benefits

    Andrew discusses the importance of zone two cardio for cardiovascular and brain health, emphasizing the link between blood circulation and brain function. He explores how increased blood flow can impact growth factors and inflammatory responses in the brain, shedding light on the connection between physical activity and brain health.
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  • Strength and Hypertrophy: It can also contribute to muscle strength and hypertrophy, particularly when incorporated with strength training routines 4.
  • High Caloric Burn: More intense cardio allows for higher caloric expenditure in shorter periods, enhancing fat loss and metabolic rate 4.

Benefits of Walking

  • Accessibility and Ease: Walking is the most accessible form of exercise, suitable for almost anyone regardless of fitness level. It can easily be incorporated into daily life 5.
  • Brain Health: Walking, especially brisk walking that qualifies as low-level cardio, aids in brain health by promoting the clearance of neural debris, reducing the risk of age-related cognitive decline 6.
  • Low Impact: As it is low-impact, walking is gentle on the joints and suitable for people with various health conditions or injuries 6.

Summary

  • Zone 2 cardio offers substantial cardiovascular and brain health benefits and is easy to incorporate into daily routines.
  • More intense cardio improves mitochondrial function, strength, and fat loss but requires more effort and planning.
  • Walking is highly accessible, supports brain health, and is gentle on the body, though it may not provide the intensity needed for significant cardiovascular improvements.

Both Zone 2 cardio and walking can be part of a well-rounded fitness routine, complemented by more intense sessions for optimal benefits.

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