The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
the proxy that I've noticed for patients is if you don't want to buy a lactate device to check your finger like your finger sticks a poor-man's proxy is zone two at this level is about the highest level of exertion at which you can carry out a conversation
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if you can exercise whatever the exercise you do and maintain a conversation like you and I are doing you're way too easy you're probably Zone one
do you think that that's a reasonable surrogate for people to use across the spectrum one thousand percent
if you can exercise whatever the exercise you do and maintain a conversation like you and i are doing you're way too easy you're probably zone one
Do you think that that's a reasonable surrogate for people to use 1,000% and I use the same metrics also with people who they don't want to latic meter or they don't have access or or they I get hundreds of emails about where can I do this test or or is there anything that I can do right with everything that we know at the granular cellular level the surrogate or the Pacific exertion it works beautifully
but yet I can I can maintain a full hour meeting on the bike right um uh and and and without bothering the other person because they can understand me but you said if you cross to the point where you cannot maintain that conversation that's where you you it's because yeah you're you're you're you're you need to breathe much faster because you're producing more CO2 and that's probably because you're already transitioning from the slow twitch musle fibers to the fast twitch muscle fibers more glycolytic more lactate more CO2 more buffering capacity so it seems old school but it works beautifully
what I do recommend is two ways to be thinking about this the first is on the rate of perceived exertion which I've talked about at length in the past and that is the talk test
so what I do recommend is two ways to be thinking about this the first is on the rate of perceived exertion which I've talked about at length in the past and that is the talk test
typically means exercising hard enough that you get a little sweat on your brow you can still talk but you're a little short of breath and I like to tell people you can talk but you can't sing that's a good indicator of that higher level of Zone 2 training