Core Viewpoint - Regular physical activity is essential for health, significantly reducing the risk of chronic diseases such as type 2 diabetes and extending lifespan through optimal exercise regimens [6][12]. Group 1: Exercise and Health Benefits - Exercise is recognized as one of the four pillars of health, alongside sunlight, air, and water, with historical roots tracing back to Hippocrates [6]. - Modern studies confirm that engaging in 60 minutes of moderate-intensity exercise daily can significantly lower the risk of metabolic diseases, particularly when combined with strength training [7][9]. - A recent study indicates a linear relationship between daily exercise duration and the risk of type 2 diabetes, with a reduction in risk of 74% for those exercising over 68 minutes per day [9][10]. Group 2: Optimal Exercise Duration - The World Health Organization (WHO) recommends at least 150-300 minutes of moderate-intensity aerobic exercise weekly, but recent findings suggest that achieving 2-4 times this amount maximizes health benefits [12][13]. - A study covering 116,000 adults over 26 years found that adhering to the higher exercise volume can reduce all-cause mortality by up to 31% [12][13]. Group 3: Strength Training and Aging - Strength training is shown to delay biological aging by an average of 3.9 years, with a recommendation of 90 minutes per week to achieve this effect [15][16]. - Regular strength training can enhance metabolic rate, improve insulin sensitivity, and reduce the risk of chronic diseases such as hypertension and coronary heart disease [15][17]. - The combination of strength training and aerobic exercise yields greater health benefits than either form alone, promoting both muscle retention and fat loss [17].

Core Viewpoint - Dr. Stacy Sims challenges the traditional Zone 2 training approach for women, suggesting it may not be the most effective method for them due to physiological differences compared to men [1][2][3] Group 1: Zone 2 Training Overview - Zone 2 training is characterized as low-intensity, long-duration aerobic exercise, typically maintaining heart rates at 60% to 70% of maximum heart rate [3][4] - It has been widely regarded as a method to enhance mitochondrial function, improve fat oxidation, and serve as a key strategy for endurance and fat loss [3][4] - Dr. Sims argues that women possess a stronger fat oxidation capability, especially under the influence of estrogen, thus they do not need to rely heavily on Zone 2 training for metabolic benefits [4][5] Group 2: Alternative Training Recommendations - Dr. Sims recommends that women focus more on resistance training, short sprints, and jumping exercises to enhance muscle strength, bone density, and hormonal regulation [5][22] - She emphasizes that the ideal training regimen should start with a foundation in Zone 2, followed by the gradual introduction of resistance and high-intensity training [20][29] Group 3: Specific Considerations for Perimenopausal Women - For women entering perimenopause, Dr. Sims highlights the importance of combining heavy resistance training with explosive movements to counteract hormonal fluctuations and maintain bone density [23][24] - She suggests a training routine of 2-3 sessions of heavy resistance training per week, focusing on major muscle groups, followed by sprint training to stimulate hormonal and metabolic responses [26][27] - Dr. Sims advocates for a "few high-quality sessions" approach rather than accumulating low-intensity aerobic sessions, especially during this critical phase of life [24][29]