本期“问我任何事”节目中，Peter和Bob详细解读了区域2训练的定义、重要性以及如何将其融入运动计划。他们讨论了区域2训练的强度、频率、持续时间及追踪改善的指标，并全面概述了镁补充的相关知识。最后，他们分享了如何有效与医生沟通，以获得问题解答和选择合适医生的建议。

🏋️‍♂️区域2训练详解：详细介绍了区域2训练的定义，以及将其加入运动计划的必要性，包括训练的强度、频率和持续时间。

📈指标追踪：探讨了如何通过指标来监测区域2训练带来的健康水平提升，以及如何为不同健康状况的人制定训练计划。

🚴‍♂️训练策略：分享了Peter在空腹状态下进行区域2训练的原因，以及如何通过区域2训练提高线粒体密度和功能。

🧪镁补充深度剖析：全面介绍了镁补充的重要性，以及Peter个人的镁补充方案。

👨‍⚕️医患沟通：提供了如何与医生有效沟通，以获得问题解答和在众多医生中找到合适医生的建议。

In this “Ask Me Anything” (AMA) episode, Peter and Bob take a deep dive into zone 2 training. They begin with a detailed definition of zone 2 and continue by discussing the importance of adding it to your exercise regimen. They talk about how to program zone 2 training, including intensity, frequency, and duration, and metrics for tracking improvement. Additionally, they provide a detailed overview of all things related to magnesium supplementation. The two conclude with insights about how to effectively engage with your doctor in the pursuit of getting your questions answered and considerations for finding a physician that’s right for you.

If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #19 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

Defining zone 2 exercise (3:30); The most effective ways to engage in zone 2 exercise (14:00); The process of training a deconditioned individual with zone 2: Dosage, frequency, and metrics to watch (19:45); Training for health vs. performance, and the importance dedicating training time solely to zone 2 (25:00); Why Peter does his zone 2 training in a fasted state (31:30); Improving mitochondrial density and function with zone 2 training (34:00); Metrics to monitor improving fitness levels from zone 2 training (36:30); Advice for choosing a bicycle for zone 2 exercise at home (42:30); Comparing the various equipment options for aerobic training: Rowing machine, treadmill, stairmaster, and more [48:15]; Back pain and exercise, and Peter’s stability issues as a consequence of previous surgeries (51:45); A deep dive into magnesium supplementation, and Peter’s personal protocol (55:30); Advice for engaging with and questioning your doctor (1:03:15); and More.

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