If you’re into fitness, you’ve probably heard of high-intensity interval training (HIIT) or sprint workouts that promise to get you results in a short amount of time. While these types of workouts can be effective, they can also be hard on your body and may not be sustainable in the long term.
That’s where zone 2 training comes in. Zone 2 training refers to exercising at a moderate intensity, around 60-70% of your maximum heart rate. This type of training can be done for longer periods of time, making it a more sustainable way to improve your fitness.
But why is zone 2 training so important? Here are a few reasons:
- Builds endurance: Zone 2 training is great for building endurance because it increases the body’s ability to use oxygen efficiently. This means that over time, you’ll be able to exercise for longer periods of time without getting tired.
- Burns fat: When you exercise at a moderate intensity, your body primarily uses fat as fuel. This means that zone 2 training is a great way to burn fat and lose weight.
- Improves cardiovascular health: By increasing your heart rate and breathing rate, zone 2 training can improve your cardiovascular health. This type of training can lower your risk of heart disease, stroke, and other cardiovascular problems.
- Reduces stress: Exercise in general is a great way to reduce stress, but zone 2 training can be particularly effective. Because it’s not as intense as other types of exercise, it can be a relaxing way to unwind and de-stress.
- Helps with recovery: Zone 2 training can be a great way to recover from more intense workouts. By exercising at a lower intensity, you’re still getting blood flowing to your muscles and helping them recover, without putting additional stress on your body.
So how do you incorporate zone 2 training into your workouts? The easiest way is to use a heart rate monitor to ensure you’re exercising at the right intensity. You can also use perceived exertion, which means exercising at a pace where you can still hold a conversation without getting out of breath.
Some examples of zone 2 workouts include:
- Brisk walking
- Cycling at a moderate pace
- Swimming laps
- Rowing at a moderate pace
- Dancing
Zone 2 training may not be as flashy or exciting as other types of exercise, but it’s an important part of any well-rounded fitness routine. By incorporating zone 2 workouts into your routine, you can improve your endurance, burn fat, improve your cardiovascular health, reduce stress, and help your body recover. Give it a try and see how it can benefit you!