Zone Training Explained by a Cardiologist: The Smarter Way to Train for Health & Longevity | Dr Kiat

What’s the difference between Zone 2 and Zone 5? Why does zone-based training matter - and how can it transform your cardiovascular health, longevity, and performance?

 

In this powerful video, world-renowned cardiologist Dr. Hosen Kiat breaks down heart rate zones using science, not guesswork. Whether you're an athlete, weekend warrior, or just starting out, this is your essential guide to unlocking the benefits of Zone 2 endurance, Zone 3 limits, and why Zone 5 might not be what you think.

 

💡 Perfect for:

Optimising training for fat-burning and metabolic health

Avoiding overtraining and burnout

Rehabilitating from illness or injury

Enhancing heart health with age

 

In this video you will learn:

00:00 - Is Your Workout Aging You?

00:49 - Why Heart Rate Zones Can Be Misleading

02:23 - Use Your Breath as a Better Guide

02:54 - Zone 1: Warm-Up & Recovery (LISS)

03:25 - Zone 2: Fat-Burning Zone

03:58 - Zone 3: Endurance & Stamina

04:29 - Zone 4: High-Intensity Intervals

05:06 - Zone 5: All-Out Effort 06:10 - How to calculate your zones

07:10 - How to use zones in real life

 

🔔 Subscribe to stay informed with medical facts that matter - from one of the world’s top 1% most cited cardiologists.

 

Disclaimer The information provided on this channel is for general educational purposes only. It is not intended as medical advice and should not be relied upon as a substitute for consultation with a qualified healthcare professional who can assess your individual health needs. Dr Hosen Kiat is an AHPRA-registered Specialist Physician in Cardiology and Nuclear Medicine (Australia). Views expressed in these videos are based on current evidence and clinical experience but may not apply to every individual. Always seek the guidance of your doctor or another qualified health provider before starting, changing, or stopping any medical treatment, exercise, or nutritional program. Never delay seeking medical advice because of something you have seen or heard on this channel. No patient–doctor relationship is created through viewing, commenting on, or subscribing to this channel.

 

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