Grade B
Cohort
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Zone 2 Training and Mitochondrial Adaptations: A 2-Year Cohort Study
Prospective cohort examining Zone 2 cardio training effects on mitochondrial density, insulin sensitivity, and metabolic flexibility.
Published 2024
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[STUDY DETAILS]
- Study Type
- Cohort
- Quality Grade
- B
- Publication Year
- 2024
- Category
- Exercise & Training
Summary
2-year study of 423 middle-aged adults found 150+ min/week of Zone 2 training (60-70% HRmax) associated with 18% increase in mitochondrial density and 23% improvement in insulin sensitivity.
Key Findings
1. Mitochondrial density +18% at 24 months
2. Insulin sensitivity +23%
3. Fat oxidation rate +31%
4. Benefits plateau around 300 min/week