Slow Down to Speed Up: Why Zone 2 Training Is a Game-Changer

Exercise: The Ultimate Prescription

Exercise is your ticket to a stronger body, a sharper mind, and a healthie

r future. Studies have shown that consistent physical activity outperforms any medication or combination of treatments for overall well-being. It boosts energy, improves mood, and protects against chronic diseases. And the best part? The only side effects are feeling awesome and looking great.

At 91WhiskeyRx, we’re aiming for you to maintain at least 150 minutes of vigorous exercise every week. That’s just over 20 minutes a day! It’s time to get moving, whether it’s running, walking, lifting weights, swimming, or any activity that gets your heart pumping and your body energized.

Zone 2 Training: Your Secret Weapon

Of your weekly 150 minutes, we’re targeting 75% (about 115 minutes) to be in Zone 2 training. This is where the magic happens for your metabolic health and long-term endurance.

What Is Zone 2?

Zone 2 is the sweet spot for improving your body’s ability to burn fat, increase mitochondrial function, and boost overall cardiovascular health. It’s the optimal heart rate range for building metabolic efficiency—the foundation of peak performance.

How to Calculate Zone 2

Here’s the simple math:

(220 - Your Age) × 0.7

For example, if you’re 40 years old:

●   220 - 40 = 180

●   180 × 0.7 = 126

Your Zone 2 range will be approximately 120-135 beats per minute (BPM). When exercising, aim to keep your heart rate within this range. This ensures you’re working smarter, not harder, and getting the most out of your efforts.

How to Track It

●   Use a fitness tracker or smartwatch with heart rate monitoring (e.g., Garmin, Fitbit, or Apple Watch). At 91WhiskeyRx, our platform automatically tracks this for you with a monthly report on how you are doing!

●Take your pulse manually for 10 seconds and multiply by 6.

Types of Zone 2 Workouts

Zone 2 doesn’t mean boring. Here are some great ways to hit your goals:

●   Brisk Walking: Find a pace that makes you feel alive.

●   Cycling: Hop on a bike and explore your city or trails.

●   Jogging: Keep it steady and in control.

●   Rowing or Elliptical: Low-impact options that pack a punch.

●   Swimming: Full-body cardio that’s easy on the joints.

Why It Matters

1. Improves Metabolic Health: Enhances your body’s ability to burn fat and manage

blood sugar.

2. Boosts Cardiovascular Fitness: Strengthens your heart and lungs for better endurance.

3. Supports Longevity: Lowers the risk of chronic conditions like heart disease and diabetes.

4. Enhances Recovery: Balances high-intensity training with efficient fat-burning activity.

Consistency is king. Every step, every rep, and every session get you closer to living your best life. Whether you’re just getting started or you’re a seasoned athlete, we’re here to help you dominate your fitness goals.

Let’s keep that heart pumping, those legs moving, and the excitement alive.

91WhiskeyRx is about crushing limits and redefining what’s possible. Now get out there and make it happen!

Stay bold, stay strong, and keep crushing life!

The 91WhiskeyRx Team