Is cardio still important after 40?
The short answer is yes! By training your cardiovascular system you are effectively building your cardiovascular endurance and improving metabolic efficiency.
What is the most optimal way to perform cardio?
First, let’s break down cardiovascular training into 5 zones that are characterized by the level of intensity. Zone 1 is defined by cardio that is able to be performed while maintaining a conversation such as a stroll in the park. Zone two training is a bit faster at a speed where a conversation can be held, but a bit hard to do so. Zone three describes a moderate intensity at the point where talking while performing cardio is not possible anymore. Zone four is high intensity exertion below maximal intensity and finally zone 5 is maximal exertion such as an all out sprint.
Out of all of the zones, the most important zone to train in for overall wellness is Zone 2.
Zone 2 training serves as the foundation for cardiovascular exercise at more intense thresholds. By properly performing Zone 2 cardio, you will build a strong base of endurance for your activities of daily life. It is believed that three hours per week of Zone 2 training is the minimum requirement to experience any benefits.
The benefits of Zone 2 cardio
lie within the powerhouse of the cell, the mitochondria. The body relies on mitochondria to convert both glucose and fatty acids into ATP or energy. Typically, the mitochondria will utilize fats during lower relative intensity and glucose during bouts of higher intensity to produce energy. However, by training in Zone 2 the mitochondria’s metabolic flexibility to use both fat and glucose will greatly improve. In this way, Zone 2 cardio helps moderate fat accumulation and blood glucose levels in the body.
Another way to view Zone 2 training is the maximum intensity your body is able to sustain without accumulating lactate. Our mitochondria’s efficiency dictates how quickly we are able to clear lactate and how long before our body starts “feeling the burn”. Thus, performing cardio in a Zone 2 intensity will enhance your cardiovascular endurance.
By Guest Blogger;
