How To Get 200 minutes of Zone 2 Cardio 🫀

How To Get 200 minutes of Zone 2 Cardio 🫀

In yesterday's new episode, Huberman explained an updated approach on how to get your Zone 2. We already know it's great for cardio health, muscles, nerves, cognition, and more.
But 200 minutes is still a lot. Here's what to do about it:

The best way to get Zone 2 cardio is to simply increase the amount of walking and in particular walking at a rapid pace. And to increase the total amount of movement that one's getting throughout the week so taking groceries in and out of the grocery store, running around with the kids, taking a walk with a co-worker while having a work discussion, or taking your calls for work while pacing in the office or outside.
​
So, Zone 2 cardio can mesh throughout the daily activities that I and everybody else have to do. And this was of great relief to me because I as many of you are, extremely busy. I don't have time to schedule more cardio per week - Andrew Huberman.

You don't have to schedule 3+ hours every week. That's too hard. Instead, get it from activities that get you a bit short of breath but don't make you gasp for air. You can get this from a few flights of stairs, walking fast, or picking up heavy objects.

If your backpack has some weight and you push yourself a bit. You can do a 10-minute 'walk' to work or a coffee shop every day and a 10-minute walk back at night. The walk should get you a bit tired.

That's enough for zone 2. 20 minutes per day x 7 days = 140 minutes. Add an hour to run or cycle on the weekend and you'll get your baseline health.

These activities are the fastest and only way to optimize your cardiovascular, muscular, and neural health.

More ideas: Play some sport. Get ready faster. Call a friend while jogging. Do easy sets of stairs during breaks.

You knock out 70% of your required zone 2 without even noticing.

Action for the day: Get your 20 minutes of zone 2.

If you want to get it over with, go out now. Put on some music and jog to get some green, leafy vegetables ;) Your heart 🫀 will thank you.

Great job Reader!

Here's the podcast clip.