#476 Dr Mike T. Nelson - Stop Doing Zone 2 and Start Doing Zone 3 Cardio
Lift Free And Diet Hard with Andrew CoatesShow Notes
Dr Mike T. Nelson returns to set the fitness industry ablaze with the claim that Zone 2 cardio is overrated and not particularly effective for most people.
Mike goes into detail on:
Why he feels Zone 3 cardio is substantially more effective and efficient than Zone 2 What the evidence and research says about Zone 2 and Zone 3 The cardiovascular adaptations actually happening in Zone 2 and Zone 3 What Zone 3 cardio should look and feel like Mike’s 6-minute Zone 3 training protocol Why step count is still important Should most lifters worry about the interference effect Mike’s thoughts on The Enhanced Games Does high-dose creatine help when sleep deprived And much more
Instagram: @drmiketnelson
CHAPTERS
00:50 Why Skip Zone 2 02:42 Zone 3 For Lifters 05:01 General Population Reality 06:42 Elite Athlete Context 12:02 Is Zone 2 Still Useful 15:18 Walking, Steps, and Longevity 23:30 Zone 3 Talk Test 26:56 The 6-Minute Protocol 27:52 VO2 Max Interval Planning 29:15 Pacing and RPE 32:37 Interference Effect Basics 35:46 Women and Cardio Myths 41:25 Intensity vs Adaptations 44:35 The Enhanced Games Debate 53:27 Creatine for Sleep Loss
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