Zone 2 - Exercise of the week #1: Running

The most time efficient way to get your Zone 2 exercise is running. If you're just getting started, start slow and make sure your pelvis is moving properly to avoid knee injuries. I can help you get a plan together for that in office depending where you are fitness-wise.

 

Some general tips though are to have running shoes that are fairly new (less than 6 months old). Get the right clothes for the conditions from a running/sports store. Zone 2 will usually having you taking in a breath every two strides and breathing out every two strides. Try to get in “The zone” for at least 30 mins. If your feeling tight after the first 5 mins don’t despair! Stop, stretch out your calves, quads and hamstrings. Give them a good 1 min stretch each and resume running. You should feel a lot looser. If you need to walk go ahead. Its all part of the progression. Just get to that 30 mins of running cumulatively. Eventually you will have to walk less and will be able to run the whole 30.

 

Shoot for 4 times per week of Zone 2 aerobic exercise. Going from three times per week to four times will DOUBLE your benefits in terms of fitness and overall wellness!

Next week we’ll talk about a lower impact exercise for Zone 2.

 

~Dr. Darrell

 

4 Pillars of Exercise for anti Aging:

May’s Monthly Topic —> Zone 2: Aerobic Exercise