It’s a humid and sultry August morning and I once again find myself pounding pavement. I’m sixty minutes into this particular session and I can begin to feel the slight increase of noradrenaline coursing through my veins as well as the intangible increase in endogenous endocannabinoids as I increase my pace and simultaneously the sound of Eddie Van Halen’s frankenstrat in my ears. In a short 5 minutes, I’m in a complete trance. A euphoric runner’s high-an elusive feeling that blesses runners infrequently and is usually experienced after 45min-60min in Zone 2 or approximately 60-70% of max heart rate.
Outside of a runner’s high, which seems to be an evolutionary preserved side effect, Zone 2 also confers multiple other health benefits. More specifically, Zone 2 has been shown to normalize metabolic metrics, improve mood disorders, and possibly have an appreciable effect on the onset and progression of neurodegenerative diseases.
Metabolic diseases are increasing at an exponential rate in the United States, and we have some very efficacious pharmacological agents that can manage these conditions effectively. But what if I told you Zone 2 has some of the same molecular effects as metformin, beta blockers, and PCSK9 inhibitors? Would that change your attitude towards aerobic exercise? Your response to that question speaks volumes as the efficacy and frugality of Zone 2 exercise in metabolic disease is tough to beat.
Zone 2 has also emerged as a legitimate first line therapy for Major Depressive Disorder which is imprecisely characterized by a negative affect, changes in circadian biology, and in some cases overwhelming fatigue. The anti-depressant effect of exercise seems to be mediated by monoamine upregulation, endocannabinoid function, and brain derived neurotrophic factor. Although exercise as a monotherapeutic may not be sufficient, using it in conjunction with pharmacological therapy will almost certainly improve patient outcomes.
Lastly, in recent years Zone 2 been recognized as a great prophylactic for age related cognitive decline as well as neurodegenerative disorders such as Alzheimer’s and Parkinson’s. With limited effective therapies for neurodegenerative disorders, targeted exercise prescriptions would potentially offer a clinically and cost-effective option to prevent cognitive decline and neurodegenerative disorders.
Cardiorespiratory fitness which is driven by a high volume of Zone 2 training has a direct correlation with overall health and mortality, therefore should be recognized as an evolutionary preserved biological imperative.
Did you get your Zone 2 today?
Dr. Tanner Wilson is a IFM Certified Functional Medicine Physician practicing in Kansas.