Major Discussion: Importance of moderate intensity cardiovascular training (Zone 2) on metabolic health.
Guest Speaker: Inigo San Milan, PhD, an expert in exercise physiology.
Key Case Study
Example: An 81-year-old man who improved his metabolic health drastically after starting to exercise at 50 years old.
Previously obese, hypertensive, and sedentary.
At 81, he showed metabolic health akin to that of someone in their 30s.
Metabolic Health
Definition: Encompasses multiple parameters such as lipid profile, blood pressure, glucose levels, and body composition.
Importance: Higher emphasis on overall metabolic function, including mitochondrial efficiency and physical fitness.
Current Medical Education: Lack of focus on metabolism at the curricular level despite advancements in research.
Mitochondrial Function
Mitochondria: Powerhouses of the cells, critical for energy metabolism and exercise performance.
Key Factors: Decreased mitochondrial function can be seen in sedentary lifestyles and is linked to various diseases including type 2 diabetes and cardiovascular diseases.
Exercise's Role
Exercise Benefits: Essential in maintaining and improving mitochondrial function and overall health longevity.
Sedentary Lifestyles: Strong link to increased risks of chronic diseases.
Gut Health: The gut microbiome plays a role in metabolic function; impacts of different diets on health.
Zone 2 Training
What is Zone 2? Exercise intensity that maximizes fat oxidation and improves mitochondrial function.
Intensity Measurement:
Determined through heart rate or perceived exertion (talk test).
Talk Test: Able to maintain a conversation, though it becomes difficult.
Frequency Recommendation: Aim for 300-400 minutes of Zone 2 training each week for optimal health benefits.
Exercise Modalities for Zone 2
Options Include:
Walking, cycling, swimming, jogging, resistance training, etc.
Importance of Enjoyment: Choose modalities you enjoy to ensure consistency.
Exercise Duration and Frequency
General Guidance:
150 minutes/week is a common recommendation but may be insufficient for many.
More frequent sessions yield better metabolic health; ideally aim for continuous periods in Zone 2 for health improvements.
Structure of Sessions:
Consider one-hour continuous sessions for maximum benefit.
Other Training Zones
Zone 3 and Zone 4:
High-intensity training is important for athletic performance.
Should not be neglected, but should not take precedence over Zone 2 for metabolic health.
Nutritional Considerations
Fasted Training:
Possible increased fat oxidation during exercise, though risks of becoming catabolic need to be managed.
Ideal to improve mitochondrial function first, then explore dietary strategies.
Food Timing: Blood glucose spikes from high-carbohydrate meals might not impair exercise effectiveness if managed correctly.
Supplements and Mitochondrial Health
Caution with Supplements:
Many marketed supplements lack evidence for significant improvements in mitochondrial function or metabolic health.
Prioritize exercise as a primary intervention for health.
Summary
Emphasis on Zone 2 training as key for improving mitochondria and enhancing overall metabolic health.
Encouragement to engage in enjoyable forms of exercise.
Sustained effort of 300-400 minutes per week is recommended for optimal health outcomes.