75:: The one thing women DON'T need in their exercise handbags

Zone 2 Training: Do Women Really Need It?

Zone 2 training—steady-state cardio at 60–70% of your max heart rate—has been hailed as essential for endurance, fat burning, and longevity. But does the research actually apply to women?

In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the science of Zone 2 training and its role in women’s health, metabolism, and recovery. We’ll cover:

• What Zone 2 training really is (and how to calculate it)
• The cardiovascular and metabolic benefits for women
• Hidden downsides: time inefficiency, cortisol stress, and limited bone/muscle benefits
• Why women already have a natural advantage in fat oxidation and mitochondrial function
• HIIT, SIT, and polarized training vs Zone 2—what’s more effective?
• How to fit Zone 2 into your routine without guilt

If you’ve ever wondered whether you need 45–90 minutes of Zone 2 cardio five times a week, or if HIIT and strength training might be more efficient, this episode clears the air.

Tune in to learn how Zone 2 fits into your exercise handbag—and why it might be more of an accessory than an essential for women’s fitness.

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00:00- 00:50 Intro

00:50- 02:12 Introduction to Exercise Handbag Series

02:13- 05:09 Understanding Zone Two Training

05:10- 08:49 Zone Two Training: Male vs. Female Physiology

08:50- 10:16 Polarized Training Model for Women

10:17- 10:43 Thorne

10:44- 12:19 Incorporating Zone Two and Polarized Training (part 2)

12:20- 12:46 Conclusion and Final Thoughts