Zone 2 and Mitochondrial Health

(Jacob Wagner) #1

I am seeing claims on multiple websites saying that Zone 2 workouts promote mitochondrial count and health.

An example: https://www.reloadpt.com/pain-management/aerobic-conditioning-metabolic-health-and-mitochondria-all-you-need-to-known

Is anyone aware of any real science supporting or refuting that claim?

Relatedly, is there science addressing the effect of Zone 2 workouts on metabolic syndrome, distinguished from the effects of exercise in general.

–Jacob

(You've tried everything else; why not try bacon?) #2

This is the first time Zone 2 per se has come up in connection with mitochondrial health. I always thought/assumed it was all exercise that did the job.

(KM) #3

Being aerobically fit was some of the best I ever felt in my life, so full of energy. I liked weight training, but it was nowhere near the same level of… aliveness. I have no idea if this was a reflection of mitochondrial health and consequent energy production, or just the intense joy of sweating to the oldies, lol, but it would make sense.

(Joey) #4

I’ve never come across any zone-specific research on mitochondrial response either (i.e., Zone X vs Zone Y, etc.).

My guess is that, being largely a human construct, the various “zone” definitions are not overly discreet - they’re vague descriptions across a continuum. As such, drawing overly specific conclusions about which “zone” produces the most response from mitochondria is much ado about nothing.

It’s pretty clear that exercise is good for your general health. Vigorous strength exercise and endurance aerobic exercise are both important aspects of challenging one’s body.

But the hormesis principle always applies. There’s an essential balance between too much and not enough - and this is likely the case with respect to promoting mitochondrial health.

(Jenna Ericson) #5

My understanding is that zone 2 is to maximize your lactate threshold. My guess is it’s probably one of the best ways of targeting mitochondrial efficiency and effectiveness. If you exercise to a certain intensity your mitochondria can’t keep up with the energy demand for ATP so you use the process of making lactate in the cytosol of the cell as a source of ATP. This yields much less ATP than the mitochondria. If you train at a low intensity level of cardio where you can just barely hold a conversation with someone, that is around your lactate threshold. If you work at steadily increasing the intensity at this level of exertion, you increase your lactate threshold and the effectiveness of your mitochondria.