Grade B
Cohort
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Zone 2 Training and Metabolic Health: A Prospective Cohort Study
A 2-year prospective cohort study examining the relationship between Zone 2 cardio training and metabolic health markers in middle-aged adults.
Published 2024
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[STUDY DETAILS]
- Study Type
- Cohort
- Quality Grade
- B
- Publication Year
- 2024
- Category
- Exercise & Training
Summary
This prospective cohort study followed 423 middle-aged adults (45-65 years) over 2 years, finding that regular Zone 2 training (60-70% max heart rate) was associated with improved insulin sensitivity, reduced fasting glucose, and enhanced mitochondrial function.
Key Findings
1. 150+ min/week of Zone 2 improved insulin sensitivity by 23%
2. Mitochondrial density increased by 18% at 2-year follow-up
3. Dose-response relationship observed up to 300 min/week
4. Benefits maintained regardless of baseline fitness