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Explore Why 10 Minutes of Zone 2 Cardio Reverses Aging (Doctor Explains) with 43,902 views, 1,458 likes, and 105 comments. Experience the impact of this video content that has captured audience attention.

https://www.longgamekitchen.com/ Better health starts with better food! I've been creating something exciting: The Long Game | Kitchen, my new website and app packed with delicious, healthy recipes to help you eat well for life. Launching 25th November! Head over for a sneak peek and sign up for email updates before launch day! I also have a free daily newsletter… https://www.dralexnewsletter.com Join the community by signing up for practical health advice, straight to your inbox, every morning. Could ten minutes of easy cardio a day help you get fitter after 50? I look at what Zone 2 training can do for your heart and muscles, how it relates to blood pressure and blood sugar, and what the research says about harder intervals. Zone 2 is the pace where you can hold a conversation but would struggle to sing. I explain how to use the talk test, especially if you take a beta blocker, and how to build up from ten minutes a day. In this video you'll learn: - How to find Zone 2 using the talk test - Why beta blockers can make watch-based heart rate zones less useful - How steady exercise helps your muscles build mitochondria and capillaries - What the Dallas Bed Rest Study tells us about regaining lost fitness - Why even 15 minutes of daily activity has been linked to a longer life - How Zone 2 compares with harder intervals - How a walk after meals can help with blood sugar - When to stop exercising and speak to your doctor TIMESTAMPS 00:00 – Introduction 02:18 – What Zone 2 actually feels like 06:33 – What it does inside your muscles 09:59 – Where the idea of reversing ageing comes from 12:34 – Why ten minutes is still worth doing 15:09 – The honest bit about the Zone 2 hype 17:51 – How to start this week REFERENCES Response to exercise after bed rest and after training https://pubmed.ncbi.nlm.nih.gov/5696236/ Dallas Bed Rest and Training Study, 30-year follow-up, part I https://pubmed.ncbi.nlm.nih.gov/11560849/ Dallas Bed Rest and Training Study, 30-year follow-up, part II https://pubmed.ncbi.nlm.nih.gov/11560850/ Reversing the cardiac effects of sedentary ageing in middle age https://pubmed.ncbi.nlm.nih.gov/29311053/ Muscle adaptations to different exercise training modes in younger and older adults https://pubmed.ncbi.nlm.nih.gov/28273480/ Minimum physical activity for reduced mortality and longer life expectancy https://pubmed.ncbi.nlm.nih.gov/21846575/ WHO 2020 guidelines on physical activity and sedentary behaviour https://pubmed.ncbi.nlm.nih.gov/33239350/ Zone 2 training, mitochondrial capacity and cardiorespiratory fitness https://pubmed.ncbi.nlm.nih.gov/40560504/ Exercise training and mitochondrial and capillary growth in skeletal muscle https://pubmed.ncbi.nlm.nih.gov/39390310/ Walking after meals and blood sugar in type 2 diabetes https://pubmed.ncbi.nlm.nih.gov/27747394/ Cardiorespiratory fitness, mortality and cardiovascular events https://pubmed.ncbi.nlm.nih.gov/19454641/ Physical activity, sedentary time and all-cause mortality https://pubmed.ncbi.nlm.nih.gov/31434697/ Measured and estimated cardiorespiratory fitness and mortality https://pubmed.ncbi.nlm.nih.gov/39271056/ Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #doctoralex #zone2training #zone2cardio #healthyageing #longevity

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