What zone do females need to remain in for cardiac?

For women, particularly those over the age of 40, maintaining the right exercise intensity zones for cardiovascular health is crucial. Andrew Huberman and Stacy Sims discuss how moderate-intensity cardio often marketed to women, like in classes such as Orange Theory or F45, can be counterproductive. These workouts can elevate cortisol without providing sufficient post-exercise hormonal benefits like growth hormone and testosterone, which are essential for reducing cortisol levels and aiding recovery.

Instead, true high-intensity interval training (HIIT) is recommended. This involves:

• Doing exercises at 80% or more of maximum effort for 1 to 4 minutes.
• Sprint intervals at full intensity for 30 seconds or less.
• Limiting these sessions to a couple of times a week to ensure proper recovery and maximize hormonal benefits 1.

Moreover, starting with low to moderate intensity and progressively increasing it to reach about 75% of maximum heart rate is beneficial. This ensures the exercise is effective without being overly taxing on the body 2. Always tailor the exercise to what can be performed consistently and safely.

For cardiovascular health, Andrew Huberman and Stacy Sims recommend focusing on two main zones of cardio for females, particularly those over 40:

1. Zone Two Cardio:

   • This is steady-state cardio where you can maintain nasal breathing and possibly a light conversation.
   • It's beneficial for blood sugar regulation and overall health.
   • Recommended duration is 30-60 minutes per session, 3-4 times per week to see benefits such as improved insulin sensitivity 1 2.

2. High-Intensity Interval Training (HIIT):

   • True high-intensity work involves exercising at 80% or more of maximum effort for 1-4 minutes or sprinting at full intensity for 30 seconds or less.
   • This type of training should be done a couple of times a week with sufficient recovery days in between.
   • Unlike moderate-intensity cardio, HIIT can invoke beneficial post-exercise hormonal responses like growth hormone and testosterone, which help to lower cortisol levels 3.
     • 

       1

       Stable Blood Sugar

       01:05:42
     • 

       2

       Zone Two Cardio Benefits

       00:16:28
     • 

       3

       Cardio vs. Resistance

       00:47:30

Moderate-intensity workouts, often found in classes like Orange Theory or F45, are not recommended for this demographic as they tend to elevate cortisol without sufficient post-exercise hormonal benefits 3.