Revitalize Your Cells: How Zone 2 Exercise Can Combat Mitochondrial Dysfunction
Udumbara
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Low intensity exercise such as jogging, swimming, cycling, or hiking can effectively enhance our cell’s energy generating function.
Mitochondria, often referred to as the body’s “powerhouses,” are essential for metabolism and overall health. They convert essential nutrients such as carbohydrates, fats, and proteins into energy the body can readily use. Impaired mitochondrial function can increase the risk of diabetes, cardiovascular disease, and cancer.
Dr. Zheng Yuanyu is a former attending physician at Taipei Veterans General Hospital and a former athlete. In an interview with The Epoch Times, Dr. Zheng explained the importance of mitochondria for human health, the diseases that can result from poor mitochondrial function, and how the popular Zone 2 exercise can effectively enhance mitochondrial function.
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Mitochondria: The Body’s Powerhouses
Adenosine triphosphate (ATP) is the chemical energy that cells can directly use. Nutrients such as glucose and fatty acids, transported to cells through the bloodstream, cannot be used directly. They must be converted into ATP by the mitochondria within the cells before they can be utilized.Dr. Zheng explained that when mitochondria function optimally, they efficiently convert fuel into ATP. This provides cells with sufficient energy, enabling them to operate effectively and allowing mitochondria to activate fat-burning metabolic pathways at the appropriate times.
Poor Mitochondrial Function Can Lead to Various Diseases
As the body ages naturally, mitochondria undergo various forms of decline. When the pathways in which mitochondria typically operate are compromised, it can lead to a range of related conditions and diseases, including Parkinson’s disease, cognitive decline, muscle weakness, vision impairment, hearing loss, diabetes, and anemia.Major Cause of Mitochondrial Damage: Sedentary Lifestyle
Scientific evidence shows that a sedentary lifestyle and lack of exercise significantly damage mitochondrial function. Natural aging, genetic mutations, and infections are also major causes of mitochondrial dysfunction. However, physical activity remains the only known intervention that can maintain and improve mitochondrial function, and it is an approach that most people can readily adopt to achieve immediate benefits.Dr. Zheng explained that as people age, mitochondria become more susceptible to damage from factors such as environmental pollutants, medications, and free radicals generated in daily life. This, in turn, makes mitochondrial DNA more prone to mutations. When mitochondria are damaged, they produce more reactive oxygen species during their functioning, which further harms the DNA, creating a vicious cycle. he said.
Systemic chronic inflammation is also closely associated with reactive oxygen species. According to Dr. Zheng, healthy lifestyle habits, such as a balanced diet and regular exercise, can help protect mitochondria and prevent chronic inflammation.
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Methods to Improve Mitochondrial Health
To improve mitochondrial health, it is essential to minimize factors that may lead to genetic mutations and reduce chronic inflammation. Additionally, maintaining a positive emotional state, avoiding high-stress situations, and limiting excessive calorie intake while reducing processed foods are crucial, Dr. Zheng said. However, the top priority is regular exercise.In today’s society, many people’s lifestyles involve such minimal physical activity throughout the day that it becomes detrimental to mitochondrial health. Over time, this can result in serious consequences for overall health.
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Zone 2 Exercise
Dr. Zheng explained why Zone 2 exercise—workouts that are moderate in intensity, relatively relaxed, and effective for fat burning—can enhance mitochondrial health.Zone 1 exercise refers to activities that are very easy to perform, while Zone 2 exercise involves aerobic activities that are slightly more intense than Zone 1. Examples of Zone 2 exercise include light jogging, brisk walking, or cycling.
For Zone 2 exercise, the target heart rate is typically 70 to 80 percent of your maximum heart rate, which is calculated as 220 minus your age. For example, Dr. Zheng said, if you are 40 years old, your target heart rate for Zone 2 exercise would be between 126 and 144 beats per minute. In this zone, you can still carry on a conversation, but you will notice that you need to take more frequent breaths while speaking.
Dr. Zheng recommends that people with good physical fitness incorporate some higher-intensity exercise after an appropriate warm-up. This method can enhance mitochondrial function more effectively in a shorter amount of time. However, for the general population, Zone 2 training is generally more appropriate.
Dr. Zheng shared a case illustrating how exercise can improve mitochondrial function. A pre-diabetic patient, after completing a 12-month exercise program, demonstrated improved mitochondrial function. During a light cycling session, the patient achieved a high level of fat burning, indicating enhanced mitochondrial capacity to metabolize fatty acids. Additionally, the patient’s blood lactate levels were notably low, reflecting better aerobic metabolism. Subsequent tests showed that the patient’s blood sugar metabolism had normalized, successfully moving them out of the pre-diabetic state.
According to Dr. Zheng, exercise enhances mitochondrial function by improving the mitochondria’s ability to switch more efficiently between using carbohydrates and fatty acids, as well as by increasing their overall capacity. Enhanced mitochondrial function supports the health of various organs and reduces the risk of neurodegenerative diseases, including Alzheimer’s disease. This is because the brain requires a significant amount of ATP, which relies on the optimal function of mitochondria.
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