In Episode 8 of The Naru Fast Cast Dave fly solo and discusses the importance of keeping exercise within Zone 2 and the broader benefits on heart rate variability. 

What is Zone 2 Exercise?

Zone 2 exercise would be light-to-moderate exercise that you could have a conversation during but find it burdensome to do so.

Zone 2 exercise can be calculated in 2 ways:

1.    Max heart rate is 220 – Age = Max Heart Rate. Your zone 2 exercise will be 60-70% of your max heart rate.

2.    180 – Age = Zone 2 threshold – your MAX your HR should reach. 

Why exercise in zone 2?

Zone 2 exercise enhances our body’s ability to produce energy over time. The main energy production sites within cells – mitochondria – multiply when the energy needs of a cell increase. Healthier mitochondria mean a healthier and better performing body. Many disease states are governed by poor performing mitochondria.

What is heart rate variability (HRV)?

Is the fluctuation in the time intervals between adjacent heartbeats. HRV indexes neurocardiac function and is generated by heart-brain interactions and dynamic non-linear autonomic nervous system (ANS) processes. HRV is an emergent property of interdependent regulatory systems which operate on different time scales to help us adapt to environmental and psychological challenges.

HRV reflects regulation of:

-       autonomic balance

-       blood pressure (BP)

-       gas exchange

-       gut

-       heart

-       and vascular tone, which refers to the diameter of the blood vessels that regulate BP, and possibly facial muscles.

HRV has been shown to be useful in predicting morbidities from common mental:

-       Stress

-       Depression

-       Anxiety

-       PTSD

physical disorders:

-       Inflammation

-       chronic pain

-       diabetes

-       concussion

-       asthma

-       insomnia

-       fatigue

 Our circadian rhythm plays an important role on HRV. 

Thanks for listening;

Dave & Josh

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