You Are Heroic with Brian Johnson Zone 2 Target: → 3-4 Hours Per Week (Heroic +1 #1,878)
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Sep 11, 2024 
Peter Attia, a leading physician in health and longevity, joins Casey Means, a health optimization expert, for a deep dive into the power of Zone 2 training. They explore how incorporating just 3-4 hours of moderate exercise weekly can significantly enhance overall health. Attia shares personal fitness reflections and emphasizes the importance of evaluating and improving one’s workout routine. Together, they provide insights into using micro trail walks as a fun and effective way to boost health and longevity.
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Exercise Beats Nutrition For Longevity
- Peter Attia ranks exercise above nutrition for longevity and healthspan.
- Attia highlights aerobic efficiency, max aerobic output, and strength as core training pillars.
Target Zone 2 Heart Rate
- Do zone 2 training to build aerobic capacity by exercising at 60–70% of max heart rate.
- Use 220 minus age to estimate max heart rate and target 60–70% for zone 2 sessions.
From Micro Workouts To Longer Trail Walks
- Brian maintains daily fundamentals like sun salutations, pull-ups, burpees, rowing, and 10,000 steps.
- He increased zone 2 by switching from short micro workouts to longer trail walk sessions and hit three hours in week one.