Including Zone 2 cardio weekly helps engage all eight mechanisms of exercise-induced brain improvement.

“This is exercise, I do this and I know a number of other people, especially people in communities where there is a lot of TBI, are now starting to adopt this, that the 30 to 45 minutes 3 times a week or so, could be more, of this Zone 2 type cardio can be very beneficial for washout of debris from the brain, and this is really interesting outside of TBI because what we know from aging is that aging is a nonlinear process.”

“so this is a you know double and triple call for including at least some high-intensity interval training V2 max type training each week as well as doing resistance training and of course the long duration cardiovascular training the sort of you know 30 or 45 or 60 Minute or maybe even 2our zone two type stuff”

“the first thing is to include at least one workout per week that is of a long slow distance nature so zone two type cardio maybe you get a little bit up into zone three but basically jogging swimming rowing any activity that you can carry out consistently for 45 to 75 minutes without getting injured”

“zone 2 cardio for 30 to 45 minutes three times a week seems to improve the rates of clearance of some of the debris after injury and in general injury or no to accelerate and improve the rates of flow for the lymphatic system”