Zone 2 aerobic exercise, popular for improving cardiovascular fitness, may not be sufficient for raising your maximum oxygen uptake (VO2 max), according to biochemist Rhonda Patrick.
Speaking on the Rich Roll podcast, Patrick emphasized that while Zone 2 training—moderate-intensity exercise performed at 60% to 70% of maximum heart rate—is widely recommended, it might not effectively boost VO2 max for everyone.
“About 40% of people don’t see improvements in their VO2 max from moderate-intensity workouts alone,” Patrick explained. These “non-responders” often require higher intensity training to stimulate cardiovascular adaptation.
High-intensity exercise, characterized by brief periods of challenging effort, can trigger significant gains in cardiovascular health and longevity. One proven approach is the Norwegian 4×4 training method: four cycles of four minutes at high but sustainable intensity followed by three minutes of easy recovery, performed once a week.
This regimen has demonstrated the ability to notably improve VO2 max and even reverse heart aging by up to 20 years. It can be performed on treadmills, bikes, rowing machines, or any equipment that allows controlled bursts of speed.
Patrick cautions beginners to start gradually to avoid burnout, emphasizing steady effort and manageable recovery to build endurance safely.
For many, incorporating high-intensity intervals alongside moderate training could be the key to unlocking better heart health and performance.
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